Everyone is gassy and bloated sometimes. But when belly bloat becomes chronic, something might be up. And that something could be what you’re eating.
The good news is that simple diet changes can often ease your digestive woes and stop the uncomfortable feeling in your tummy. We spoke with a dietitian specializing in gut health about the worst foods to eat for bloating. And you may be surprised to learn about some common culprits!
If gas and bloating are making you miserable, here are six foods and beverages to watch out for.
6 Worst Foods for Bloating
1. Carbonated Drinks
Unfortunately for seltzer lovers, carbonated beverages, like seltzer and sparkling water, may produce gas and bloating. “Whether it’s water or soda, the carbonation can cause some discomfort,” says Amanda Sauceda, MS, RDowner of The Mindful Gut. That’s because the air in these beverages gets trapped in the digestive tract, where it may cause burps and belly bloat.
On the upside, you don’t necessarily have to give up your favorite fizzy drink. Just make sure to drink slowly, says Sauceda. And skip the straw, which can make you suck in excess air or drink too quickly.
2. Inulin
Inulin is a prebiotic fiber added to many foods and drinks, such as yogurt, cereal, snack bars, prebiotic sodas and even low-calorie ice cream. Like most prebiotic fibers, inulin is fermented in the gut. “Since this fiber is prebiotic, it does feed your good gut bacteria, but a side effect can be gas and bloating,” says Sauceda. If you consume inulin-containing foods, Sauceda recommends scaling back the portion size to give your gut time to adjust to this type of fiber. Additionally, read the nutrition labels of your favorite snack foods, especially those that are marketed as healthy. Many have added inulin, so you may be consuming more of this fiber than you realize.
3. Milk
Lactose intolerance occurs when the small intestine cannot digest or break down lactose, a simple sugar in milk. This results in gas, bloating, abdominal pain and diarrhea. “Lactose intolerance isn’t the same thing as a milk allergy, but both can sometimes cause digestive problems,” notes Sauceda. “If you’re lactose-intolerant, choose lactose-free milk,” she says. “Greek yogurt is also a great option because it’s naturally lower in lactose and has probiotics to help with lactose digestion.”
4. Beans
“Beans are high in fiber and have carbs that can sometimes be hard to digest,” says Sauceda. Specifically, beans contain difficult-to-digest complex carbohydrates called oligosaccharides, which can cause gas and bloating. If beans make you extra gassy, try cooking them from dry. “When you soak the dried beans, it helps to remove some of the carbs that are harder to digest,” says Sauceda. She also recommends making them in a pressure cooker to reduce cooking time.
5. Broccoli and Cauliflower
These cruciferous veggies are notorious for their gas-producing properties. Broccoli and cauliflower contain an indigestible sugar called raffinose that travels to the large intestine undigested. When it gets there, it is fermented by your gut bacteria, causing gas and bloating. The good news is that raffinose is broken down during cooking, so cooked broccoli or cauliflower may be more tolerable. “You may also want to reduce your portion to help out the gas and bloating,” says Sauceda.
6. Garlic and Onions
“Garlic and onions add a lot of flavor but they are also higher in FODMAPs, or the family of carbohydrates that are difficult to digest,” says Sauceda. Some people do not digest FODMAPs well, especially those with irritable bowel syndrome (IBS). That can cause fermentation in the gut, leading to gas and bloating. “If you’re particularly sensitive to garlic, try garlic-infused olive oils to flavor your food,” says Sauceda. She notes these are tolerated well by people with FODMAP sensitivities.
Why Does Bloating Occur?
Gas and bloating are normal parts of digestion. They are so common that 1 in 7 Americans report experiencing these symptoms on a weekly basis. Some causes, like eating certain foods or eating or drinking too quickly, can be easy to manage. However, others may be due to an underlying health condition, such as inflammatory bowel disease, food allergies or intolerances, small bacterial overgrowth (SIBO) or IBS. If your bloating is frequent or severe, talk to your health care professional.
The Bottom Line
Gas and bloating are normal parts of life that are often caused by certain foods or beverages. Some of the biggest culprits include carbonated drinks, foods with added inulin, beans, broccoli, cauliflower, garlic and onions. If you’re always gassy and bloated, try keeping a food journal to track your symptoms. If you notice that these foods—or any others—bother your gut, reduce your portion size or avoid them and see if it helps. While you’re at it, try these foods to help you debloat. However, if you still can’t get relief, speak to your health care provider.
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