7 Foods that Cause Bloating—and How to Keep Enjoying Them

You've probably been there. Bloating is a somewhat common, albeit frustrating, state of digestive distress characterized by the feeling of being uncomfortably full or swollen in your abdomen. Sometimes it occurs right after a meal and can plague you for hours, making you regret the decision to have that bean salad or broccoli for lunch. We consulted nutritionists to identify the foods that are the most likely to wreak gassy havoc on your stomach and intestines. Some of these foods are highly nutritious, so completely avoiding them isn’t advisable. However, there are ways to prepare and eat them that can help reduce their bloat-inducing potential.

What Is Bloating and What Causes It?

Bloating occurs when your digestive system accumulates excess gas, causing your belly to feel tight and sometimes distended. While there are several reasons why bloating can happen, such as hormones or an actual medical condition like irritable bowel syndrome (IBS), the most common cause of temporary bloating is your diet.

Foods That Commonly Cause Bloating

Beans and Lentils

Beans, lentils, and other legumes are the best-known culprits of gas and bloating in the food world. And that’s because they contain several compounds that can have this effect on your digestion. For one, they’re rich in dietary fiber, which isn’t fully digested by our bodies and instead ferments in the gut. And according to dietitian Staci Gulbin, they also contain something called raffinose oligosaccharide, a complex carbohydrate that is similarly tough to digest and leads to gas and bloating as well.

But there is something you can do to mitigate the effects of legumes on your digestive system. Rinsing canned legumes and soaking dried beans and lentils before cooking (and cooking them thoroughly) can help. Gublin further suggests adding antioxidant-rich spices like fennel, turmeric, and ginger to your bean and lentil dishes, which can help digestion and potentially reduce gas.

Cruciferous Vegetables

Broccoli, cauliflower, cabbage, Brussels sprouts, and kale are the most common offenders in the cruciferous family. They contain plenty of fiber and compounds called glucosinolates, both of which support health, but can lead to extra gas when gut bacteria get to work breaking them down. Nutritionist Toby Amidor advises against skipping these great-for-you vegetables and instead making sure you don’t consume them in their raw form. “Cooked crucifers are easier for the gut to digest and can lead to less bloating.”

Dairy Products

For those with lactose intolerance, dairy can be a fast track to bloating, gas, and even diarrhea. However, Amidor points out that the recommendation by the National Institutes of Health expert panel is that even those with an intolerance might want to find a way to keep dairy in their diets. “Research shows that people with lactose intolerance can tolerate up to 12 grams of lactose in one sitting, and there are plenty of lower-lactose foods and lactose-free foods that can still be consumed." For example, she says, one cup of milk has 12 grams of lactose, but half a cup of Greek yogurt has 4 grams, and natural cheeses like Swiss have 1 gram per ounce. Other things that can help include consuming lactose with meals instead of on its own, or taking lactase enzyme pills to help mitigate the negative effects.

Wheat and Certain Grains

Wheat, barley, and rye contain gluten and poorly-absorbed carbohydrates (FODMAPs) that are tough for some to digest. “Those with celiac disease, gluten sensitivity, or just a sensitive gut, may experience gas and bloating after eating wheat-containing foods,” Gulbin notes. Gradually increasing the intake of these grains can help the gut to adjust, but it’s always wise to consult a dietitian if you suspect a grain intolerance.

Fructan-Packed Fruits and Vegetables

While tasty and flavorful, foods like onion, garlic, apples, and pears are packed with fructans, a type of carbohydrate that’s difficult to digest for some. “Vegetables like onions and garlic have fructose-containing compounds called fructans that are indigestible, especially in those with IBS,” says Gulbin. Similarly, apples and pears contain fiber and sugar alcohols, which are fermentable and can easily cause bloating in a sensitive gut.

To make onions and garlic easier on the stomach, try soaking them in water or milk before using them in cooking. Alternatives that impart the flavor of these alliums, like the powder version or garlic-infused oil, can also help minimize bloating. Fruits like apples and pears, on the other hand, can be easier to digest when cooked.

Carbonated Beverages

It’s not just what you eat; what you drink matters, too. “Fizzy drinks like seltzer waters, carbonated energy drinks, and colas can cause gas build-up in the gut,” says Gulbin. This makes sense since carbonated drinks introduce extra gas directly into your stomach, which can quickly cause bloating and discomfort.

To minimize the risk of bloating from a drink, sip it slowly, avoid using a straw, and try gently stirring your carbonated drink and letting it sit for a while, which will help release some of that carbonation. 

Fatty and Fried Foods

Because fat tends to take longer to digest than other nutrients, high-fat foods slow the rate at which the stomach empties and can lead to bloating. To avoid being gassy after that delicious fast-food treat you’ve been planning for the week, try eating smaller portions of fried foods and avoid consuming fatty stuff late at night (or else it’ll disrupt your sleep, too).

How To Avoid Regularly Feeling Bloated

Besides avoiding the foods above in their most gas-inducing forms, our experts shared these tips to minimize frequent bloating.

• Eat smaller meals spread throughout the day, rather than fewer bigger meals.
• Chew and swallow slowly, and eat mindfully to avoid swallowing additional air.
• Keep a food and symptom journal to identify personal sensitivities.
• Try enzyme supplements before eating notorious gas-causing foods.
• If you’re adding fiber to your diet, do so gradually to give your gut time to adjust.
• Don’t hesitate to involve a health professional if your home remedies still keep you feeling bloated more often than not.