7 Foods That May Contribute To Belly Bloat

7 types of foods that cause bloating — and what you should eat instead

7 Foods That Can Cause Bloating

Everyone experiences bloating from time to time: that uncomfortably full feeling and swollen, distended belly. This is a result of excess gas trapped in the gut. While there can be various causes of bloating, sometimes finding relief is as easy as making some simple changes to your diet. There are plenty of foods that can cause bloating, depending on the individual.

Bloat sounds like it feels. Your belly swells, with gas and fluid pushing out from inside, making it feel as if you are wearing a heavy inner tube around your middle.

What causes stomach bloating?

Stomach bloating is typically caused by excess gas or fluid buildup in the digestive system, which can result in a feeling of fullness, discomfort, and swelling in the abdomen.

There are several factors that can contribute to stomach bloating, including:

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Consuming foods that are high in fiber, carbohydrates, or fat can be difficult to digest and can cause gas and bloating.

Digestive Issues

Certain digestive disorders like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and celiac disease can cause bloating and other digestive symptoms.


When waste material builds up in the colon, it can cause bloating and discomfort in the abdomen.

Hormonal Changes

Hormonal fluctuations during the menstrual cycle can cause water retention and bloating.


Certain medications, such as antibiotics and pain relievers, can disrupt the natural balance of gut bacteria and cause bloating.


Stress can affect digestion and lead to bloating.

Medical Conditions

In some cases, bloating may be a symptom of a more serious medical condition, such as liver disease, kidney disease, or heart failure.

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Worst Foods for Bloating

Here's what you need to know about the foods that may be causing or worsening your bloating.

  • Beans and Legumes: Foods like beans, lentils, chickpeas, and peas are high in fiber and complex carbohydrates, which can be difficult for the body to digest, causing gas and bloating.
  • Cruciferous Vegetables: Vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts contain sulfur compounds that can cause gas and bloating.
  • Dairy Products: Dairy products like milk, cheese, and yogurt can cause bloating in people who are lactose intolerant or have difficulty digesting dairy.
  • Carbonated Drinks: Carbonated beverages like soda and sparkling water can cause gas to build up in the stomach, leading to bloating.
  • Sweeteners: Artificial sweeteners like sorbitol, xylitol, and mannitol, which are commonly found in sugar-free gum and candy, can cause gas and bloating.
  • Fried and Fatty Foods: High-fat and fried foods take longer to digest, which can lead to bloating and discomfort.
  • Wheat and Gluten: Some people may have a sensitivity or intolerance to wheat or gluten, which can cause bloating and other digestive issues.

Foods That Help Reduce Bloating

Bloating can be uncomfortable and even painful at times. Fortunately, there are several foods that can help reduce bloating and discomfort.

There are several foods that can help reduce bloating and promote healthy digestion:

  • Ginger: Ginger has anti-inflammatory properties that can help soothe the digestive system and reduce bloating.
  • Yogurt: Yogurt contains probiotics, which can help promote the growth of healthy gut bacteria and improve digestion.
  • Bananas: Bananas are high in potassium, which can help regulate sodium levels in the body and reduce water retention.
  • Cucumbers: Cucumbers are high in water and low in fiber, making them a great choice for reducing bloating and promoting hydration.
  • Fennel: Fennel seeds contain compounds that can help relax the muscles in the digestive tract and reduce bloating.
  • Papaya: Papaya contains enzymes that can help break down proteins and improve digestion.
  • Peppermint: Peppermint has a calming effect on the digestive system and can help reduce bloating and gas.
  • Watermelon: Watermelon is high in water and low in fiber, making it a great choice for reducing bloating and promoting hydration.
  • Asparagus: Asparagus is a natural diuretic, which can help reduce water retention and bloating.

It's important to note that everyone's body reacts differently to different foods, so it's important to listen to your body and pay attention to how certain foods make you feel.

If switching up your diet doesn't do the trick, contact a healthcare provider to determine the cause of your bloating.

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