You know that feeling when you sit down to dinner after you feel like you are starving, and then can’t finish your plate? When your family gets together for Christmas Dinner, and afterward you can barely move? You are not alone. Up to 13% of Brits suffer from bloat, and the biggest cause is found to be in our dietary choices.

There are foods that make you bloated. Stomachs are part of our very complex digestive system, and not everything agrees. You can find foods that make you bloated listed all over the internet. Within them lies much controversy and debate, but they are all grounded in science. The good news is that by eating healthy, you can avoid this dreaded feeling.

You can find foods that make you bloated listed below, including how the foods that make you bloated affect your stomach. Not all food will cause bloating in each person as each of our body chemistries are unique and complex. Some foods can make you feel bloated and constipated and gassy, and will be just fine for another person.

1. Beans

“Beans, beans, the magical fruit, the more you eat, the more you toot”. This is more than just a silly children’s rhyme. Beans are full of carbohydrates, protein, vitamins and minerals, and fiber. Their high fiber content combined with Oligosaccharides (complex sugars that are difficult to break down) and alpha-galactosides (FODMAPs). FODMAPsare short-chained carbs that escape digestion and get fermented in the colon by gut bacteria. This creates flatulence.

For people with healthy digestive systems, FODMAPs help fuel out the beneficial digestive bacteria and don’t cause any troubles. Unfortunately if you already have IBS, the fermentation process forms another type of gas that may cause major discomfort including bloating, cramping, flatulence, and even diarrhea. Soaking beans with multiple water changes has been shown to decrease the onset of symptoms.

Some beans are gentler than others; ones to try are adzuki, mung, black, and pinto beans. Studies have shown that most people who ate beans daily for eight to twelve weeks noticed a reduction in digestive troubles during that timeline, so the good news is you can build up those good gut bacteria, and reduce gas.

2. Carbonated Beverages

All carbonated beverages get their bubble from the carbon dioxide gas infused in it. The gas goes directly to your digestive tract when you swallow large amounts of these gas bubbles, and can get trapped there. This can cause uncomfortable bloating, or cramping. The simplest solution is to avoid carbonated beverages and drink plain or flavored water, or fresh juices.

3. Wheat, Rye, and Barley

Wheat, Rye, and barley are composed of a protein called gluten, and also is a huge source of FODMAPs . Gluten can be a trigger food that makes you feel bloated. While extreme sensitivity to gluten can be a sign of Celiac Disease, up to 6% of people on the globe may experience bloating, gas, stomach pain, or diarrhea from non-celiac gluten sensitivity. To avoid this food that causes bloating, look for alternate options like pure oats, quinoa, wild rice, and almond or coconut flour.

4. Onions and Garlic

Onions and garlic do more than give you bad breath. They are foods that cause bloating. They contain soluble fibers called fructans which are difficult to digest and make them a common food that causes bloating.

5. Cruciferous Vegetables

While vegetables are very healthy for all the nutrients they contain, they are another common source of FODMAPs, as well as fiber which can be difficult to digest if your body is not accustomed to it.

6. Dairy

Dairy contains lactose, which is another hard to digest sugar. 75% of the world can’t break it down, called lactose intolerance. This makes this a food that can cause bloating and constipation for your stomach.

7. Artificial Sweeteners

Artificial sugars use sugar alcohols to replace sugar, and they are also actually FODMAPs, which make them foods that can make you feel bloated. Ethrytol and Stevia will be better healthy alternatives to real sugar.


Beer belly happens because beer contains both carbon dioxide gas and fermentable carbs, and commonly include gluten. All 3 of these triggers are found in foods that commonly make your stomach feel bloated.

9. Apples and Pears

Apples and Pears are linked to a wide range of health benefits, however it can cause a range of digestive issues because they contain FODMAPs as well as are high in fiber. Cooked apples or other fruits may be a better alternative if these foods make you feel bloated.