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13 Types of Foods That Cause Bloating

13 Types of Foods That Cause Bloating

Bloating is the digestive issue where your belly gets enlarged after eating certain dense foods or drinking certain drinks. It has a lot to do with gas and also with other digestive problems. If you are suffering from bloating, there is nothing to worry about. It is one of the most common digestive issues. One out of four people suffers from bloating regularly. Most of the time, bloating is caused because of a diet irregularity that can be easily solved. However, there are some cases where bloating can be a complex medical condition that requires further treatment. Here are some foods that cause bloating:


Beans are a widespread and popular variety of legumes. It contains plenty of protein and a healthy amount of density carbs as well. In addition, beans contain many vitamins and minerals. Nevertheless, beans also tend to contain high amounts of sugars that are not that healthy at all. These sugars belong to a group of carbs named FODMAPs, and they should not generate any problems for regular healthy people. However, these sugars can generate certain discomfort and other symptoms for some people, including bloating, among others. In this case, beans are very often replaced with meat, quinoa, or even some grains.


Another type of density legume, lentils, contains robust protein, carbs, and some fibers. They also include some minerals such as iron and manganese. In fact, they contain plenty of fibers, which are known for their capacity to cause bloating in some people. If you are not used to consuming tons of fiber, then lentils are probably a risky option. These also contain some sugars, which may contribute to producing bloating. Spouting the lentils before consuming them can be massively helpful to avoid bloating.


Wheat is a trendy density food that contains gluten. This protein can cause bloating and other digestive problems to some sensitive people. If you struggle with gluten digestion, try to avoid the meals that contain it as much as possible.

Carbonated Beverages

One of the most common density foods that often cause bloating is carbonated drinks. These beverages contain a high level of carbon dioxide, which causes particular problems. Why do these drinks cause bloating? It is pretty simple. When someone consumes one of these drinks, he swallows a remarkable amount of gas, which is not healthy for the digestive system. In fact, many people often report that consuming these types of drinks often causes them cramps. Doctors usually recommend drinking plain water instead of these carbonated beverages. Water is always a healthier alternative.


Although they are delicious and plenty nutritious in general, onions can also cause bloating. If you are the type of person who suffers from acid reflux, you should avoid onions as much as possible. Onions also contain density fructans which are a common cause for bloating.

Cruciferous Vegetables

Another food that is often associated with bloating is cruciferous density vegetables, such as broccoli, cabbage, or even cauliflower. Although these foods contain many healthy nutrients such as vitamin C, iron, and potassium, they also include some FODMAPs sugars. As it was mentioned previously, these can potentially cause bloating. Experts usually recommend cooking these vegetables to make them easier to digest. It is also worth pointing out that other vegetables do not cause bloating, such as potatoes, lettuce, or spinach.


Barley is one of the most common types of density cereal grains. It is incredibly nutritious, as it includes fibers and many vitamins. Yet again, because of its high fiber content, some people who are not used to fiber consumption may suffer bloating because of barleys. Nevertheless, these are sporadic cases. Barleys also include some gluten, which brings some extra problems for gluten intolerant people. Oats and quinoa are great alternatives to replace barley consumption. These foods are easier to tolerate for the digestive system.


Everyone knows that apples are delicious and healthy. They are undoubtedly some of the most popular density fruits in the entire world. Eating apples every single day can have plenty of health benefits. In some cases, apples can trigger bloating. If you are the type of person with digestive issues, you better be careful with how many apples you consume. Cooked apples are usually easier to digest than regular ones. They may be an exciting alternative to fresh apples. In addition, other fruits such as bananas can be as healthy and tasty as apples, and they do not cause bloating.


Rye is another density cereal grain that is exceptionally nutritious and quite tasty as well. It contains vitamin b, manganese, and fibers as well. These fibers can cause bloating in specific sensitive individuals. Moreover, rye also contains some gluten, which can be quite a complicated nutrient to many intolerant people. Oats and quinoa are great alternatives to rye cereal.



Without a shadow of a doubt, garlic is an extremely popular density food. Garlic is often used as medicine, but it is also delicious indeed. Nevertheless, garlic also contains some sugars that can potentially trigger FODMAPs. Cook the garlic or try other herbs to reduce these potential effects.

Dairy Products

Another highly nutritious density food is dairy. There are many types of dairy products out there that are a source of protein and other healthy nutrients, such as milk, cheese, or even yogurt. It is worth pointing out that milk contains lactose. Many people can’t tolerate this sugar, which causes them multiple digestive problems.


Certain sweeteners, such as density sugar alcohols, can also cause bloating in some cases. This happens because these sugars are hard to digest, which can cause some gases and, consequently, bloating.


Everyone knows what “beer belly” means. Well, not only does it refer to the belly fat itself, but it also refers to the bloating effects that beer can cause. That is right; drinking large amounts of beer can potentially cause bloating. Beer contains both gas and some carbs that are two of the most common causes of bloating. In addition, beer also contains some dense gluten, which can negatively affect some digestive systems.

Other Ways to Cope Bloating

If you are the type of person who frequently suffers from bloating, you should consider a low-FODMAP density diet. This will surely bring you very effective results and improve your overall digestive process. In order to find out precisely what you are going through and how to solve it, consult your doctor.

When to Go Doctor for Bloating

Well, it is clear that temporary bloating is very common and nothing to worry about. However, if you suffer from regular density bloating, then you should absolutely consult your doctor. Sometimes, these effects happen because of a much more complicated digestive condition.

Final Thoughts

In conclusion, it is clear that many density foods can potentially trigger bloating. If you do not suffer from bloating regularly, then you should not worry too much about it. It is quite common to suffer from bloating once in a while. Nevertheless, if you realize that you are suffering from bloating very often, then you should definitely consult a doctor as soon as possible. You may need to make some diet adjustments. Major or minor, these diet changes will improve your overall life and health.

From now on, try your best to keep a healthy and varied, well-rounded diet! This will keep you safe from all those uncomfortable digestive issues! Talk to your personal doctor for more information on the subject. We hope you found the information in this article helpful and informative! Check our other content for more information on related topics.

Charles A. Lipman

Charles A Lipman graduated from Nairobi University in Kenya with a Bachelor’s Degree in Health and Biological sciences. His focus appears to be writing, and he goes on to publish his first Book on fitness in 2012. Charles Lipman later gets employment from a fitness and wellness company but does stay for long. He quits his job and begins writing and educating people about lifestyle, diet, fitness, and weight loss. He now boasts for his thousands of followers and subscribers who enjoy hits timely and educative content. Charles Lipman is an inspiration to all generations in writing and educating people about weight loss and diet plans that will lead to health and fitness goals.

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