Foods that can cause bloating – and those unlikely to trigger it

When we experience that sense of ‘bloating’ after eating, it can be linked to what and how we eat¹.

So, if you are often feeling bloated after eating, making a few simple dietary and lifestyle changes may well help¹.

Read on to explore what foods may be more likely to cause bloating, as well as foods that are unlikely to trigger it.

What foods can cause bloating?

Bloating can cause stomach discomfort and make your belly feel overly ‘full²’. There may even be mild abdominal swelling in some cases¹.

Common causes of bloating include overeating, eating too fast, and consuming rich and fatty food¹. Indeed, certain foods can linger longer in your winding intestinal tract, and cause a build-up of gas, which in turn may lead to bloating².

While the ‘worst’ foods for bloating may vary from person to person, there are some common examples that can leave you feeling bloated after eating².

Here are twelve to be aware of:

1. Beans

You’ve probably heard a certain famous rhyme about beans causing gas². Some beans are packed with certain types of sugars that don’t digest easily², leading to fermentation, which can cause gases to build-up and bloating to occur².

2. Lentils

Similarly to beans, lentils can also lead to bloating and gassiness after eating². However, lighter-coloured lentils typically contain less fibre than darker lentils, so may be easier to digest².

3. Dairy

It is estimated that around one in every 10 older children and adults in the UK are lactose intolerant³. This means that the digestive system has trouble breaking down lactose found in dairy products, which can lead to gas and bloating³.

Common dairy foods include²:

• Milk

• Butter

• Cheese

• Ice cream

• Yogurt.

4. Artificial sweeteners

Our bodies typically respond best to natural foods². When something is artificially made, we can have difficulty processing it². This includes artificial sweeteners, so it may be best to opt for natural sweeteners such as honey and maple syrup instead².

5. Fatty foods

It can take a while for our stomach to break down fried and fast-food meals². This is why your belly often feels fuller for longer after eating foods high in fat². It’s worth noting for example that the NHS recommends takeaway foods to be enjoyed as an occasional treat, and not on a regular basis⁴.

6. Beer

Beer is carbonated, which can lead to bloating², and is also made with wheat and barley which are difficult for our body to digest².

7. Fizzy drinks

Drinking fizzy drinks can cause bubbles to enter your stomach². And, as the bubbles have nowhere to go, this can make you feel bloated². That doesn’t mean you have to cut fizzy drinks out of your diet entirely², but it may be best to enjoy them as an occasional treat².

8. Wheat/rye/barley

Wheat, rye and barley are high in ‘insoluble fibre’, which doesn’t break down easily during digestion². This is in contrast to soluble fibre, which does. Gluten protein in these food groups can also lead to digestive issues and bloating².

9. Cruciferous vegetables

While they are high in vitamins and generally good for you, eating a lot of broccoli, sprouts, cauliflower, and other members of the cabbage family can cause bloating².

10. Onions

Onions are a much-loved staple in many favourite meals, but these versatile vegetables contain a substance known as fructan, which can prove challenging on our digestive tract². Sensitive stomachs may also find onions difficult to handle due to their potency².

11. Garlic

Garlic is another popular ingredient renowned for its ability to enhance a variety of dishes. However, similar to onions, fructan can again cause potential stomach discomfort in some people – making this another food that can cause bloating².

12. Apples/pears

The sugars and fructose in apples and pears can complicate digestion and cause a bloated stomach after eating². The skin of these fruits may also be hard for our body to digest². As a result, consider peeling apples and pears before eating them².

Foods that are unlikely to trigger bloating after eating

There are certain foods that are unlikely to trigger bloating after eating, so these could act as useful alternatives if you’re experiencing regular issues.

Gluten-free wheat alternatives

Instead of wheat, try gluten-free alternatives such as gluten-free oats, quinoa and almond flour⁵.

There are certain foods that are unlikely to trigger bloating after eating, so these could act as useful alternatives if you’re experiencing regular issues.

Gluten-free wheat alternatives

Instead of wheat, try gluten-free alternatives such as gluten-free oats, quinoa and almond flour⁵.

Certain vegetables

Spinach, cucumbers and sweet potatoes may be good alternatives to cruciferous vegetables like broccoli and sprouts⁵.

Herbs

Fresh herbs or spices could be utilised in cooking rather than onions⁵. The green portion of scallions or chives may also be a welcome alternative for people who are sensitive to the effects of fructans⁵. Similarly, thyme, basil and other herbs can work well in dishes instead of garlic⁵.

Refined barley

Pearl or scotch barley may be more tolerable for your digestive system than barley itself⁵.

Lactose-free dairy

People with lactose intolerance can sometimes tolerate specific dairy products such as butter and hard cheese⁵. However, there are plenty of lactose-free milk products available, as well as cow’s milk alternatives, including oat milk, soy milk and coconut milk⁵.

Alternative fruits

Bananas, blueberries and strawberries can make good replacements for apples, which are known to cause bloating for some people⁵.

Wine and spirits

You could consider limiting your consumption of beer to help prevent bloating⁵. Red wine, white wine and spirits (so long as they’re not mixed with carbonated soda) might cause less bloating⁵. Always remember however to drink sensibly and in moderation.

What can I do about feeling bloated after eating?

Bloating is very common, with most of us experiencing it from time to time. The good news is that while it can be uncomfortable, it’s not usually a sign of something serious.

That said, there are some measures you can take to look after your gut health .

These can include:

• Eating more slowly – Taking your time and chewing well can help you process what you’re eating more gradually.

• Drinking more water – Having a glass of water with meals could help to reduce the impact of a bloated stomach after eating.

• Adjusting your diet – Again, be aware of any foods that may trigger your bloating, and consider consuming alternatives instead.

Targeted relief

IMODIUM® Dual Action can help relieve diarrhoea when it is accompanied by gas-related symptoms, such as bloating, cramps and wind.

If you’ve changed your diet but keep feeling bloated, speak to your GP⁶. In some cases, bloating may be a sign of something more serious, so it’s important to seek medical advice⁶.

Foods that can cause bloating: FAQs

Can coffee cause bloating?

If you have Irritable Bowel Syndrome (IBS), you may find that caffeine can trigger symptoms such as bloating and diarrhoea⁷. If that’s the case, you might be best cutting down on caffeine to reduce any uncomfortable symptoms⁷. Caffeine isn’t just in coffee, of course – you can also find it in tea, chocolate and some fizzy/energy drinks⁷.

Does bread cause bloating?

Most breads are made with wheat, which can cause bloating and other digestive issues for people with celiac disease or gluten sensitivity⁵. If you’re experiencing bloating and you suspect wheat in bread may be an issue, there are plenty of gluten-free alternatives you can try⁵.

Does garlic make you gassy?

Yes, garlic can make you gassy⁸. This is because garlic is high in fructan, a substance that can cause bloating, gas and stomach pain in some people⁸. If you experience any unwanted side effects from garlic, it may be best to enjoy it in moderation or find a suitable alternative in your cooking⁸.