13 Foods That Cause Bloating (and What to Eat Instead)

Bloating can be a severe problem that can be caused by eating many different foods that are rich in fibre and contain FODMAPs. In this article, we have jotted down 13 different foods that can cause bloating and also suggested some alternatives for these foods. So read and find out.


Beans are made of calories, minerals and fibres, and sugars, as well as vitamins. It can induce bloating when they represent much fibre, and oligosaccharides were sugars that could be hard to break down throughout the body.

Individuals can prefer bean, like mung bean and adzuki, which are easier to process, or they might find alternate options, for example:

  • lentils
  • grains
  • quinoa

Bean soaking will reduce the risk of excess gas being caused by digestion until baking.

Another way to minimize the flatulence and irritation caused by eating beans is to consume little doses every day to develop healthy bacteria and decrease gastric problems.

Carbonated Beverages

Carbonated drinks, like sodas, have carbon dioxide gas with bursts.

This gas travels to the intestinal tract first, which can contribute to bloating. The excessive consumption of such drinks could also lead to other health problems. Research showed that sodas raise the risk of diabetes and cause obesity.

Alternative solutions that are healthier and do not bloat involve:

  • Milk
  • Natural vegetable & Fruit juices
  • Flavoured and plain drink
  • Hot & cold teas, such as green tea
  • Raw juice

Choosing these healthier choices will lead to weight loss. Even so, it does not include a significant amount of sugar in the replacement drinks.


Wheat has a specific protein known as gluten that can make sure people blowing, stomach pain, and diarrhoea. The gluten is found in pasta, bread, and several baked goods.

Gluten exposure may be attributable to a celiac disease that impacts about 1% of Americans.

According to the research, non-celiac gluten allergy can impact up to six percent of the total population.

Wheat substitutes that do not bloat include:

  • pure oats
  • almond 
  • coconut flours
  • wild rice
  • buckwheat
  • quinoa


Barley is a cereal grain and is widely eaten. It is incredibly insane because it includes high quantities of minerals and vitamins such as molybdenum, selenium manganese, and fibre.

Due to its higher fibre content, full-grain barley can cause people not to consume a fibre diet to bloat. Besides, barley is gluten-containing. It could cause gluten-intolerant difficulties for people.

What to consume instead: Processed barley can be best tolerated, like scotch or pearl barley. Other cereals such as oats, quinoa, brown rice, or buckwheat may replace barley.


Rye sliced bread

Rye is a wheat-related cereal crop. The Source of fibre, phosphorous, manganese, copper, and B-vitamins is extraordinarily nutritional and outstanding.

Rye provides gluten, a compound that is susceptible or intolerant to specific individuals, as well. Rye could be a massive component of bloating in allergic people due to its high gluten and fibre content.

Instead of eating it, you can prefer other cereals, such as beans, buckwheat, brown rice, or quinoa.


Garlic is immensely famous for its taste as well as for its wellbeing.

Garlic and some fructans are FODMAPs that can create bloating.

Allergy or intolerance to many other garlic substances, including symptoms like bloating, gas, and belching is also reasonably common.

But it will reduce such effects to roast the garlic. Instead, try certain spices and herbs like thyme, snacks, Persil, or basil in your cooking.


Onions have a uniquely good flavour as underground seed veggies. They are seldom consumed in their entirety but are very common in fried, lateral, and salad dishes.

While they are usually consumed in limited numbers, the onion is among the most significant veggies in the cuisine. These were all soluble fibres that bloat.

Some individuals are also vulnerable or intolerant to many other onion compounds, in particular raw onions.

Onions are also a recognized source of bloating as well as other intestinal malaises. Cooking onions can reduce these gastrointestinal symptoms.

What to eat instead: Try the option of onions to new crops or spices.

Alcoholic Beverages

Alcohol is indeed an inflammatory agent and can trigger gastrointestinal liner inflammation through ingestion.

Alcohol is more prone to irritate the intestine because this is a carbonated product. It also includes yeast that feeds on unhealthy intestinal bacteria and fermented carbohydrates, including wheat and barley. Some are vulnerable to fermentable carbohydrates that can induce gas and flutter.

Since alcohol poses many health risks, the safest option is to drink tea or wate. It can be slightly lower for people to consume alcoholic drinks that wine and spirits bloat and gas than beer.

Pears and Apples 

Both pears and apples are common fruit with lots of vitamins, fibre, and antioxidants. They were known to cause bloating and stomach disorders as well.

Since they include fructose, a fruit sugar that would be difficult for a significant number of people to digest, Pears also produce sorbitol, which can make sure people float dramatically.

Cooked pears and apples can be more quickly digested than new ones. The person could also use certain fruits less prone to induce bloating as a replacement for pears and apples of the diet, such as:

  • berries
  • cantaloupe
  • bananas
  • citrus fruits
  • grapes


The word “beer belly” was possibly used before by everybody.

It is not only applied to raised belly fat, as well as the bloating of beer.

Beer, together with some water and yeast, is a carbonated drink made from fermentable carbs such as barley, wheat, maize, and rice.

It also includes two excellent sources of bloating, gas (carbon dioxide) and fermentable carbohydrates. Gluten is most often present in the grains used for brewing the beer.

Instead, what and how to drink? Water is still the right beverage, but white wine, red wine, or spirits will induce less bloating in the search for alcoholic substitutes.

Broccoli and Cruciferous Vegetables

Broccoli, cabbage, cauliflower, Brussels, and several others are members of the vegetables’ cruciferous family.

It contains many vital nutrients, such as fibre, iron, vitamin K, vitamin C, and potassium. They are incredibly nutritious. They also have FODMAPs, though, so that certain people may blow up. Cruciferous vegetables can make digestion easier.

Cucumber, sweet potatoes, cabbage, and zucchini are several possible substitutes.

Sweeteners with No Nutrition

Sweet drinks, chewing gum and snacks substitute sugar for non-nutritious sweeteners or artificial sweeteners.

Among other items, they contain xylitol and sorbitol. The dietary advantage of these sweeteners is not present, and doctors prescribe them not for good wellbeing.

BMC obesity literature ties these sweeteners to unhealthy diets, poor eating patterns, and deteriorating physical & mental fitness.

Non-nutritious sweeteners, like gases and bloating, can trigger digestive problems.

Right substitute products and refined and processed sugar include: 

  • raw honey
  • cinnamon
  • coconut sugar
  • stevia
  • liquorice
  • nutmeg
  • vanilla

Cruciferous Vegetables

Cruciferous vegetables contain cauliflower, cabbage, broccoli, and much more.

They are balanced foods with many nutrients, including vitamins C and K, fibre and potassium. However, some unpleasant digestive symptoms, including bloating, can occur.

It’s easier to digest cruciferous vegetables to prepare. Conversely, people should substitute for good, vitamin and mineral-rich vegetables that don’t cause blowing. These comprise:

  • spinach
  • asparagus
  • ginger
  • sweet potatoes
  • zucchini
  • carrots
  • celery


They contain substantial quantities of fibre, protein, and balanced carbohydrates, along with minerals like copper, iron, and manganese.

They can cause bloating in sensitive people due to their high fibre content. It refers, in particular, to those who do not consume a lot of fibre.

Lentils produce FODMAPs, too, like beans. Such sugars can help generate and bloat excessive gases.

However, it would be simpler for the digestive tract to soak or sprinkle the lenses before swallowing them.

Instead, light-coloured lentils usually have less fibre than darker lentils, which can induce less bloating.

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