The Top Foods that Cause Bloating (and What to Eat Instead)

Oh, bloating. By now, we’re all too familiar with the stomach cramping, gas, and other not-so-pleasant side effects from indulging in some of our favorite foods. In fact, about 30% of people say they experience bloating regularly — and let’s be honest, many of us can relate! While we wish pizza and veggies wouldn’t leave us feeling painfully full, there’s relief in knowing we can take steps to manage bloating and still enjoy the foods we love. But, we also know life is meant to be enjoyed, and that includes eating what we love without feeling like we need to sprint to the bathroom.

What are FODMAPs?
FODMAPs are short-chain carbohydrates that are broken down by good bacteria in the large intestine. As a result, gas is produced, creating that “food baby” feeling. For those who don’t regularly experience bloating, FODMAPs help fuel this bacteria and support normal digestion. However, for those of us with “stomach issues” (like IBS), a different type of gas is produced, leading to bloating, cramps, gas, and even diarrhea.

Beans: Rich in protein, healthy carbs, and fiber, beans are super versatile and can be used in soups, chili, or as a tasty side. But many beans contain alpha-galactosides, part of the FODMAP family, making them harder to digest for some of us, which often leads to bloating.
The USDA suggests soaking and sprouting beans to reduce their FODMAP content. Soak dried beans in water for 8 to 12 hours, draining and rinsing them every three hours to wash away excess sugar starches that cause gas. If you’re short on time, opt for Pinto or black beans, which tend to be easier on the gut. You can also swap beans with grains, quinoa, or meat.

Carbonated Drinks: Sometimes, nothing hits the spot like a glass of sparkling water or a tequila soda with lime. But the gas that comes afterward? Not so much. These fizzy drinks are full of carbon dioxide, which can get trapped in your digestive system and cause bloating.
Plain water is always a safe bet, but you can jazz it up by adding fresh fruit or brewing some tea.

Cruciferous Vegetables: Arugula, broccoli, cauliflower, Brussels sprouts, and kale all belong to the cruciferous family, and they’re packed with fiber, vitamins C and K, and other key nutrients. But these veggies are also high in FODMAPs, which can lead to bloating.
Cooking these vegetables — whether by steaming, sautéing, or roasting — can help break down their fibers and make them easier to digest. Other lower-FODMAP veggie options include spinach, cucumbers, tomatoes, eggplant, sweet potatoes, and zucchini.

Onions: Onions bring flavor to many dishes but also bring on bloating, thanks to their high fructan content. Even in small amounts, onions can cause gas and discomfort, especially if you’re sensitive to them, particularly in raw form.
Try cooking onions to reduce their bloat-inducing effects, or swap them out for the green tops of scallions, fresh herbs, or spices.

Dairy Products: Ice cream or a glass of milk might seem like a good idea until the bloating kicks in. Dairy is packed with protein and calcium, but up to 75% of the world’s population is lactose intolerant, meaning they can’t digest lactose, the sugar in milk. This often leads to bloating, gas, and diarrhea.
If you’re lactose intolerant, try lactose-free milks or fermented dairy like Greek yogurt, which may be easier to digest. There are also plenty of milk alternatives like almond, oat, coconut, or soy milk.

Apples: High in fiber, vitamin C, and antioxidants, apples make for a convenient snack, but they’re also high in fructose (a FODMAP) and fiber, both of which can ferment in the gut and cause bloating.
Cooked apples may be gentler on digestion, or you can opt for fruits like bananas, blueberries, grapefruit, oranges, or strawberries, which are less likely to cause bloating.

Garlic: Garlic adds great flavor and has numerous health benefits, like boosting the immune system. Unfortunately, it also contains fructans, which can cause gas, bloating, and belching.
Try cooking garlic to lessen its effects, or substitute it with herbs like thyme, parsley, or chives.

Sugar Alcohols: Sorbitol and xylitol, common sugar alcohols found in sugar-free products and gum, are FODMAPs that enter the digestive tract before being broken down. While small amounts might be fine, consuming too much can lead to digestive discomfort.
Erythritol, the most easily digestible sugar alcohol, is a better alternative. Stevia is another natural, bloat-free option.

If bloating is a persistent issue, try reducing your intake of these foods and experimenting with alternatives to figure out what’s causing your discomfort.

If you suspect something more serious is going on, be sure to consult your healthcare provider, like your doctor or a registered dietitian.