foods that cause bloating

9 Foods That Cause Bloating

I think we have all experienced bloating before and know that it is not the most comfortable thing in the world. People might think they are bloated after eating a big meal but bloating is a lot more than just being a little puffy. There are many different foods that cause bloating but knowing what they are can help ease the pain (literally).

You will see that some of these are high FODMAP foods, which stands for Fermentable Oligo- Di- Monosaccharides and Polyols. Foods that fall under this category are indigestible, short-chain carbs and sugar molecules that do not digest correctly. 

10 Foods That Cause Bloating


Beans are very high in fiber and protein. Most beans contain sugars that are called alpha-galactosides, which makes them fall under the FODMAP list. FODMAPs are a type of carbohydrate that is found in certain foods like beans and wheat.

This is not typically an issue for healthy people because they provide fuel for digestive bacteria. But can cause problems for people with IBS, and can lead to bloating, cramping, and diarrhea. I recommend soaking the beans in water before cooking them to help with digestive issues.  

Carbonated Drinks

I love sparkling water but I’ve noticed that I always get very bloated after drinking it. Turns out drinking carbonated drinks is one of the main causes of bloating. This is because carbonated drinks contain carbon dioxide, a gas. You are swallowing a large amount of gas when you consume these types of drinks. When some of the gas gets trapped in the digestive system you can start to feel uncomfortable cramping and bloating.

Drinking plain still water is always the best option when it comes to choosing a drink. However, you can still enjoy flavored water, coffee, or tea. Carbonated drinks are not going to hurt you but if you are trying to reduce bloating you should try cutting them out. 


I absolutely love cooked and raw onions! Onions can be added to almost anything, adding more flavor. Unfortunately, some people have a hard time digesting onions, especially when they are not cooked and completely raw. This is because raw onions contain fructans, which are soluble fibers that can lead to bloating or discomfort.

Onions are in a lot of recipes but usually, they are cooked so they should not bother you too much. Some people are very sensitive and intolerant to onions especially when they are raw. You can try cooking your onions to reduce the chance of bloating or just use fresh herbs and spices for an alternative. 

Dairy Products

75% of the world’s population can’t break down lactose correctly, the sugar that is found in milk. This is also known as being lactose intolerant. If you are lactose intolerant dairy can cause a lot of digestive issues for you and leave you feeling very uncomfortable. Dairy products range from milk, cheese, cream cheese, and butter.

We are told when we are younger to have a glass of milk or cereal in the morning. However, this can lead to serious bloating if your body can not digest it correctly. The good part is that there are so many different dairy-free alternatives now. You can have almond, soy, oat milk, and others. 

foods that cause bloating


The main reason why wheat is so controversial when it comes to bloating is that it contains a protein called gluten. Gluten is found in foods like bread, pasta, tortillas, pizza, and baked goods. People who have gluten sensitivity, IBS, or other digestive issues can experience major discomfort and issues when consuming wheat.

It can also lead to bloating because once what is broken down by the good bacteria in the large intestine it turns into a gas, which causes bloating. 

Raw Cruciferous Vegetables

Foods like broccoli, cauliflower, cabbage, Brussel sprouts, and others are very high in nutrients like fiber, vitamin C, vitamin K, iron, and potassium. Since they contain so much fiber it can be harder for your body to break these foods down.

When you eat cruciferous vegetables raw it makes it harder so try cooking them to decreases the chances of bloating. 

foods that cause bloating


Garlic is my favorite thing to add when making meals and I use it for almost everything! It is very popular for adding flavor to foods and for health benefits. Unfortunately, like onions, they contain fructans which are FODMAPS that can lead to bloating. People who experience problems with garlic can try cooking them before eating or try out other herbs and spices. 


Apples are one of the most popular fruits in the world. They are high in vitamin C, antioxidants, and fiber. Apples are much higher in fructose than most fruits which makes them a FODMAP, making it harder for your digestion system. When the fiber is mixed with the sugar fructose, the fructose ends up sitting in your stomach for a much longer time and causes gases to stay trapped, causing bloating.

foods that cause bloating

Sugar Alcohol 

Sugar alcohol is commonly used to replace sugar in products like sugar-free foods or chewing gum. They are usually in things like protein bars, drinks, baked goods, and most sugar-free foods. Sugar alcohol acts as a dietary fiber and can be resistant to digestion. They are also FODMAP. Sugar alcohol can be found in fruits and vegetables which is natural. However, most of them are processed from other sugars like glucose that is in cornstarch.

Tips to Reduce Bloating

  • There are many different foods that cause bloating. But there are several different reasons you can be bloated. Some examples are, swallowing too much air (from gum or straws), eating too fast, eating too much, pregnancy, smoking, liver disease, and others.

  • Something else that I like to drink every day that helps me with bloating is fresh green juice. I like to add ginger because it is the best way to get rid of bloat. Here are more benefits of green juice. 

Recipes to Help Reduce Bloating:

Watermelon Cucumber Smoothie

Foods That Detox Your Body

Lemon Herb Chicken

Gut Health Smoothie


Subscribe to receive a FREE ebook that is full of fat burning secrets!