Key Takeaways
- Bloating may happen when you eat foods high in FODMAPs (short-chain carbohydrates that ferment in the colon), such as beans, lentils, wheat, garlic, and apples. For some people, especially those with irritable bowel syndrome (IBS), these foods can cause gas, cramping, and discomfort.
- Other common bloating triggers include carbonated drinks (which contain carbon dioxide gas), dairy products if you have lactose intolerance, and sugar alcohols often found in sugar-free foods and gum.
- Simple adjustments may help reduce bloating, such as soaking beans and lentils before cooking, choosing cooked vegetables over raw cruciferous options, or replacing trigger foods with alternatives like quinoa, spinach, or plain water. Talk with a healthcare professional if symptoms persist or are severe.
Bloating after eating is a common issue. Although bloating can be a symptom of certain medical conditions, it is often caused by gas, digestive issues, or dietary factors.
Learn more about which foods can cause bloating, along with suggestions that may help reduce your symptoms.
Most beans contain sugars called alpha-galactosides, which belong to a group of carbs called FODMAPs. These are short-chain carbohydrates that escape digestion and are then fermented by gut bacteria in the colon, commonly producing gas in the process.
For many people, FODMAPs provide fuel for the beneficial bacteria in the gut and do not cause any problems.
However, for some individuals with irritable bowel syndrome (IBS), excess gas can cause symptoms like bloating, flatulence, and cramping.
Soaking and sprouting beans is a good way to reduce their FODMAP content. Changing the soaking water several times can also help.
Tip: Soaking beans and reducing your portion size can help reduce bloating and gas. If symptoms continue or are severe, seek help from a medical professional.
Because of their high fiber content, lentils can cause bloating in some people. This is especially true if you aren’t used to eating a lot of fiber.
Like beans, lentils also contain FODMAPs. These sugars may contribute to excessive gas production and bloating, especially in people with IBS.
Soaking or spouting the lentils before you eat them can make them much easier on the digestive system.
Tip: Soaking or sprouting lentils and reducing your portion sizes may help ease symptoms like gas and bloating. If symptoms persist or are severe, consider consulting with a medical professional. You can also replace lentils with grains, meat, or quinoa.
Carbonated drinks are another very common cause of bloating, due to high amounts of carbon dioxide gas within them.
This gas can get trapped and increase pressure in the stomach, causing uncomfortable bloating and belching.
What to drink instead: Plain water is always best. Other healthy alternatives include coffee, tea, and fruit-flavored still water. You can also try limiting your intake of carbonated beverages to around 8 ounces (237 milliliters) per day.
Wheat is very widely consumed. It is an ingredient in most breads, pastas, tortillas, and pizzas, as well as baked goods like cakes, biscuits, pancakes, and waffles.
For people with celiac disease or gluten sensitivity, wheat causes serious digestive problems, including bloating, gas, diarrhea, and stomach pain.
Wheat is also a source of FODMAPs, which can cause digestive problems in some people.
What to eat instead: There are many gluten-free alternatives to wheat, such as certified gluten-free oats, quinoa, buckwheat, almond flour, and coconut flour.
The cruciferous vegetable family includes broccoli, cauliflower, cabbage, Brussels sprouts, and several others.
These vegetables though highly nutritious, contain FODMAPs, so they may cause bloating in some people.
Cooking cruciferous vegetables may make them easier to digest.
What to eat instead: There are many possible alternatives, including spinach, cucumbers, lettuce, sweet potatoes, and zucchini. You can also reduce your portion sizes or opt for cooked cruciferous vegetables instead.
Even though they’re usually eaten in small quantities, onions are one of the main dietary sources of fructans. These are soluble fibers that can cause bloating.
Additionally, some people are sensitive or intolerant to other compounds in onions, especially raw onions.
What to eat instead: Try using fresh herbs or spices as an alternative to onions. Using the green portion of scallions or chives in fresh or powdered form may also be beneficial for those sensitive to the effects of fructans. Cooking the onions can also help reduce these digestive effects.
Barley is a commonly consumed cereal grain. Because of its high fiber content, whole grain barley may cause bloating in individuals particularly in those who are not used to eating a lot of fiber
Barley also contains gluten. This may cause problems for people who are intolerant to gluten.
Rye is a cereal grain related to wheat. However, rye also contains gluten, a protein that many people are sensitive or intolerant to.
Because of its high fiber and gluten content, rye can cause of bloating in sensitive individuals.
What to eat instead: Consider reducing your portion sizes or opting for other grains or pseudocereals, including oats, brown rice, buckwheat, or quinoa.
If you’re lactose intolerant, dairy can cause major digestive problems. Symptoms include bloating, gas, cramping, and diarrhea.
What to eat instead: People who are lactose intolerant can sometimes tolerate cream and butter, hard cheeses, or fermented dairy products like yogurt.
Lactose-free milk products are also available. Other alternatives to regular milk include coconut, almond, soy, or rice milk.
Apples can cause bloating and other digestive issues for some people.
The culprits are fructose, (a FODMAP), and the high fiber content of apples. Fructose and fiber can both ferment in the large intestine, and may cause gas and bloating.
Some people might find cooked apples easier to digest than raw ones.
What to eat instead: Opt for cooked apples, reduce your portion sizes, or choose other fruits instead, such as bananas, blueberries, grapefruit, mandarin oranges, or strawberries.
An allergy or intolerance to other compounds found in garlic is also fairly common, with symptoms such as bloating, belching, and gas.
What to eat instead: Try using other herbs and spices in your cooking, such as thyme, parsley, chives, or basil. If you are sensitive to the fructan content of garlic, you can also use garlic-infused oils, garlic scape powder, or garlic chive powder.
Sugar alcohols are used as sugar replacements in sugar-free foods and chewing gums. Common types include xylitol, sorbitol, and mannitol.
Sugar alcohols are also FODMAPs. These tend to cause digestive problems, since they reach the large intestine unchanged where the gut bacteria feed on them, producing gas in the process.
Consuming high amounts of sugar alcohols may cause digestive issues, such as bloating, gas, and diarrhea.
What to eat instead: Erythritol is also a sugar alcohol, but it is easier to digest than some other types. Stevia is also a healthy alternative to sugar and sugar alcohols.
Beer is a common culprit of bloating.
This is because it contains fermentable carbs and gas (carbon dioxide), both of which can cause bloating.
It’s made from fermentable carbs like barley, maize, wheat, and rice, along with some yeast and water.
The grains used to brew the beer also often contain gluten.
What to drink instead: Limit your beer intake to prevent bloating. If you are looking for alcoholic alternatives, then red wine, white wine, or spirits (with a non carbonated mixer) may cause less bloating.