Foods That Cause Bloating, And How To Enjoy Them Without Discomfort

Even the healthiest foods can wreak havoc on our digestive systems. Find out how to navigate your diet to minimize digestive discomfort using these top tips & tricks.

What you’re not digesting: FODMAP

Fermentable oligosaccharides, disaccharides, monosaccharides and polyols

A group of short-chain carbohydrates that aren’t digested, but fermented by gut bacteria in the large intestine. While FODMAPs are a source of fuel for those without intolerances, they can cause gas and bloating in others.

Which foods cause bloating?

Cruciferous veggies

Broccoli, cabbage, cauliflower, kale, and more. High in Vitamins A & K but also in fiber and raffinose, a trisaccharide composed of galactose, glucose, and fructose, making it high in FODMAPs.

Cereal grains

Barley, rye and wheat -- all high in gluten, causing those with wheat sensitivities to experience bloating and discomfort.

Legumes

Beans and lentils, both high in FODMAPs, making them hardest to digest. The solution: soak for a long period of time before cooking & opt for beans that are easier on the digestive system, like black beans or pinto beans.

Beer

Got a “beer belly”? A combination of barley and wheat as well as carbon dioxide make your favorite drink difficult to digest, causing bloating and excess gas.

Onions and garlic

An important addition to every meal, these favorites contain fructans, a compound known to cause bloating and gas.

Apples

For those sensitive to foods high in FODMAPs, apples can cause bloating and abdominal discomfort. The culprit: the polyols and fructose found inside the apple.

Carbonated drinks

Full of carbon dioxide, soda and sparkling water cause uncomfortable bloating and cramping. The gas ends up in your gut, making it painful to digest.

Dairy products

Some people lack the necessary enzymes to break down lactose, the simple sugars found in dairy products. People with lactose intolerance experience a build-up of gas in the intestinal tract, triggering that tell-tale discomfort and bloating.

Sugar alcohols

Sugar alcohols are carbohydrates that are sweet like regular sugar, but not fully digested by the body. Often found in low-sugar and no-sugar foods, sugar alcohols are fermented in the large intestine, which can cause bloating and discomfort.

Tired of bloating and stomach discomfort?