We’ve all felt our stomachs bloat, and honestly, they’re a productivity killer. While the occasional bloating is normal, the chronic discomfort is pointing fingers at your diet. Recent research has revealed surprising culprits that are behind your persistent puffiness (some of them are even the healthy ones). In this list, we’re forgetting the usual suspects and diving deep into the 11 worst foods for a bloated stomach.
11. Dairy
We hate to break it to you, but that morning latte is setting you up for a day of bloating. Lactose intolerance is common in people, as it affects 68% of the population. The funny part? Not everyone realizes they have it! Well, they could develop at any age with subtle symptoms at first, like bloating or discomfort. You don’t really need to give up on dairy; instead, look for aged cheeses and Greek yogurt that are lower in lactose. Maybe you can even explore the world of lactose-free milk and yogurt.
10. Fried and Fast Foods
Fast food may be quick and convenient, but it’s behind those afternoon slumps and bloated stomach. Their high-fat content slows down digestion, which leaves food to sit in your stomach longer. They’re also loaded with sodium, which is a known bloating trigger. Well, the combination of slow-digesting fat and water-retaining sodium isn’t good news for your stomach.
9. Artificial Sweetener
Sugar-free alternatives may not be the healthier choice after all, as they can also trigger your bloating. Aspartame is responsible for this as it has been linked to digestive issues. In fact, a 2024 study from Digestive Disease and Sciences found that aspartame is the culprit for bloating that occurred even in 24 to 72 hours after consumption. If you’ve been seeing mysterious bloating, then check the ingredient list of your food.
8. Beans and Legumes
Beans and legumes may be hailed as superfoods, but they’re notorious behind bloating stomachs. The oligosaccharides are the pointed culprits, as they are complex carbohydrates that bodies can’t fully break down. They pass through the large intestine, where they’re fermented by gut bacteria, which leads to gas production. However, a study found that participants who consume beans daily for around 8-12 weeks experience in reduction of digestive symptoms over time. With this, consider smaller portions and soak dried beans overnight.
7. Apples and Pears
Sadly, an apple a day won’t keep the bloating away. Why? They contain fructose and sorbitol, which are considered digestive troublemakers. Many have difficulty absorbing fructose, which leads to fermentation in the gut. On the other hand, sorbitol is naturally found in these fruits. Consider cooking your apples and pears, as heat makes these fruits easier to digest.
6. Wheat Products
Bad news, bread is a source of digestive distress, and it’s much more than gluten. Wheat is found to be a major source of fructans, which are a type of FODMAP that is difficult to digest. They can cause bloating, gas, and pain even to those who aren’t suffering from celiac disease. With that, watch the wheat intake that you put in your diet.
5. High-Sodium Processed Foods
According to a 2019 study from Johns Hopkins University, a high-sodium diet increases the risk of bloating by 27%. First, sodium causes your body to retain water, which gives off that puffy and swollen feeling. If you’ve been avoiding gassy foods, then the high sodium content is the culprit. With that, start reading labels for sodium content aside from calories and fats.
4. Carbonated Beverages
Here’s what you need to know before sipping that fizz from your favorite soda: they’re one of the immediate causes of bloating. You’ve read that right, as it’s like swallowing gas. The carbon dioxide from those bubbles gets trapped in your digestive tract, which makes you feel full. Even diet sodas contain artificial sweeteners, which may delay bloating for up to 72 hours. If you can’t resist, try drinking slowly with no straw to help you reduce the amount of swallowed excess air.
3. Garlic and Onions
Garlic and onions have long been known to be responsible for the flavor of countless dishes. However, they’re also the culprits for your bloated stomach. They’re packed with fructans, which are a high-FODMAP fiber that your small intestine can’t digest. With that, they travel through your colon, where they’re fermented through gut bacteria by producing gas. Instead, try garlic-infused oil that gives you the flavor without bloating.
2. Raw Cruciferous Vegetables
Watch out, as your salad might be the reason behind your bloating. It’s the cruciferous vegetables (broccoli, cauliflower, and kale )’s fault, so avoid adding them to your salad. They contain a complex sugar called raffinose, which humans lack the enzyme to properly break down. With that, they travel through the large intestine while undigested. Don’t remove these veggies from your diet and cook them instead. It will be easier for your digestive system to break them down.
1. Sugar Alcohols
Sugar alcohols hide behind “sugar-free” and “keto-friendly” products. Look out for names like xylitol, sorbitol, and erythritol, as they are the sugar alcohols that cause digestive distress. Your body can’t properly absorb them, so they choose to travel via the large intestine. One scoop of keto ice cream is enough to fill 30 grams of xylitol, which is 10-15 grams daily.