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

Abdominal bloating is that uncomfortable feeling of fullness, pressure, or swelling in the abdomen. It can significantly impact the quality of life when it occurs frequently or severely. Your diet plays a key role in bloating. Certain foods can make this issue worse by contributing to excess gas, fluid retention, and slower digestion.

In this article, we’ll explore 10 common foods and food types that research shows can cause bloating, and offer tips to help manage your symptoms.

What Causes Bloating?

Before we talk about the specific foods, it helps to understand the different ways food can cause bloating:

Gas Production: Some foods lead to fermentation and excess gas production in your intestines.

Fluid Retention: Certain foods can cause your body to retain excess water.

Slow Digestion: Foods that digest slowly can back up in your digestive tract. This can cause buildup that results in bloating.

Inflammation: Some foods may trigger low-grade inflammatory reactions in certain people.

Research shows these factors are very individual. What causes severe bloating in one person might not affect another at all. This depends on gut bacteria composition, digestive enzyme levels, food sensitivities, and any existing health issues.

Foods That May Trigger Bloating

Now let’s talk about the various foods that may cause bloating.

1. High-FODMAP Foods

FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are certain carbohydrates that aren’t well absorbed in the small intestine. When they reach the large intestine, gut bacteria ferment them, leading to gas production and bloating.

Multiple studies have found that high-FODMAP foods are top bloating triggers, especially if you have irritable bowel syndrome (IBS) (1, 2).

Common high-FODMAP foods that may cause bloating include:

• Onions and garlic – High in fructans
• Wheat and rye – Contain fructans
• Beans and lentils – Contain galactans
• Some fruits – Apples, pears, peaches, watermelon (excess fructose)
• Some vegetables – Cauliflower, mushrooms, artichokes (polyols, oligos)
• Dairy products – Milk, soft cheeses, ice cream (lactose)
• Sugar alcohols – Sorbitol, mannitol, xylitol (in sugar-free items)

Fructans appear to be especially problematic. One study found that fructans triggered significantly higher bloating scores compared to both gluten and placebo in people with self-reported gluten sensitivity.

What to eat instead?

• Use garlic-infused oil instead of garlic (the FODMAPs don’t transfer into the oil)
• Choose sourdough bread or gluten-free grains like rice, quinoa, and oats
• Opt for low-FODMAP fruits like bananas, blueberries, grapes, oranges, and kiwi
• Select low-FODMAP vegetables such as carrots, cucumbers, bell peppers, and zucchini
• Try lactose-free dairy products or plant-based alternatives
• Use natural sweeteners like maple syrup, table sugar, or stevia instead of sugar alcohols

2. Beans and Legumes

Beans and legumes are well-known for causing gas and bloating. They contain oligosaccharides that are carbohydrates that the body cannot fully digest. When these carbohydrates reach the colon, gut bacteria ferment them, resulting in gas and bloating.

However, everyone responds differently to beans. Research shows that while most participants experienced bloating when consuming beans, some experienced minimal symptoms. Interestingly, symptoms often became significantly less over time with continued consumption (3).

This suggests that introducing beans gradually into your diet may help your digestive system adapt with less discomfort. This can allow you to enjoy the nutritional benefits of beans and legumes with minimal bloating.

What to eat instead?

• Start with more easily digested legumes like lentils and split peas
• Try canned beans that are thoroughly rinsed (reduces some gas-producing compounds)
• Use bean alternatives like quinoa, tempeh, or tofu for protein
• Opt for sprouted beans and legumes, which are easier to digest
• Try bean flour products, which often cause less bloating than whole beans

3. Dairy Products

Lactose intolerance is one of the main reasons dairy often causes bloating. If your body doesn’t produce enough lactase enzyme to break down lactose (the sugar in milk), it will ferment in your colon, leading to gas and bloating.

Interestingly, recent research shows that, apart from lactose, milk proteins may also play a role in dairy-related bloating. A randomized crossover study found that milk containing only one type of casein protein (A2 β-casein) significantly reduced bloating and other gastrointestinal symptoms compared to conventional milk (which contains both A1 and A2 β-casein). This effect was seen in both lactose absorbers and those with malabsorption, suggesting that some people may react to the A1 protein rather than just lactose (5).

The amount of dairy consumed also matters. Research shows that people who self-report severe lactose intolerance may tolerate moderate amounts of milk (about 240 ml or 8 oz) with minimal symptoms. In one study, participants who believed they had severe lactose intolerance experienced only trivial to mild bloating symptoms when consuming this amount (6).

Different dairy products have different potentials to cause bloating. Yogurt and other fermented dairy products tend to cause less bloating than milk because:

• Their fermentation process pre-digests some of the lactose
• They contain probiotics that may help with digestion

What to eat instead?

• Lactose-free milk and dairy products (contain added lactase enzyme)
• A2 milk (for those sensitive to A1 protein)
• Plant-based alternatives like almond, coconut, oat, or soy milk/yogurt
• Fermented dairy like kefir or yogurt with live cultures (contains less lactose)
• Hard, aged cheeses like cheddar, parmesan, and swiss (naturally lower in lactose)
• Ghee (clarified butter with milk solids removed)

4. Foods Containing Wheat and Gluten

Wheat and other gluten-containing grains are common causes of bloating, even in people who don’t have celiac disease. The sensitivity seems to be due to several factors:

Fructans Content: Wheat is high in fructans, one of the FODMAPs that many people struggle to digest.

Gluten Sensitivity: Some people have non-celiac gluten sensitivity that can lead to digestive issues like bloating.

Processing Methods: Modern wheat processing can impact digestibility.

In a randomized crossover study, patients with overlapping IBS and gastroesophageal reflux disease experienced significantly more bloating symptoms from wheat noodles (high FODMAP) than from rice noodles (low FODMAP) (7). A double-blinded trial found that individuals with IBS had significantly less bloating when consuming ancient wheat products compared to modern wheat products (8).

The fermentation method also affects digestive comfort. In a study comparing sourdough versus commercial yeast fermentation, sourdough bread resulted in fewer gastrointestinal symptoms including fullness and overall digestive discomfort (9).

Reducing gluten intake is associated with changes in the gut microbiome and decreased hydrogen production, which can reduce bloating (10).

What to eat instead?

• Sourdough bread (the fermentation process reduces fructans and makes gluten more digestible)
• Ancient grain varieties like spelt, einkorn, or kamut
• Gluten-free grains such as rice, quinoa, millet, buckwheat, and amaranth
• Legume-based pasta (chickpea, lentil) or vegetable-based alternatives
• Fermented grains like properly prepared soaked oats

5. Carbonated Beverages

Carbonated beverages add gas directly to your digestive tract, potentially causing bloating and discomfort. The carbon dioxide responsible for the bubbles becomes trapped in your digestive system. Research shows that carbonation is especially problematic for those who already tend to experience bloating. A randomized crossover study found that carbonated beverages significantly increased gastric volume and abdominal distention compared to non-carbonated beverages (11).

Interestingly, the same study found that women and men respond to carbonation differently, with women retaining more fluid in the body after drinking carbonated beverages than men. This might explain why women may be more prone to feeling bloated after consuming such drinks.

All carbonated drinks can have a bloating effect. Soda, sparkling water, beer, and champagne can all lead to more gas and bloating.

What to eat instead?

• Still water (plain or infused with fruits, herbs, or cucumber)
• Herbal teas (hot or iced)
• Fresh vegetable juices
• Flat water with a splash of fruit juice
• Coconut water
• Ginger tea (which may help reduce bloating)

6. Artificial Sweeteners and Sugar Alcohols

Sugar alcohols (polyols) such as sorbitol, mannitol, xylitol, and erythritol are frequently found in sugar-free and diet foods. Many people experience bloating and gas after consuming them, with the effects being highly dose-dependent.

These sweeteners are only partially absorbed in your small intestine, so they reach your colon where bacteria ferment them and produce gas. Research shows that even small amounts of sorbitol can cause digestive effects, with 10g of sorbitol causing mild gastrointestinal distress including gas and bloating in sensitive individuals (12).

Not all sugar alcohols affect the digestive system equally. Erythritol is generally better tolerated than other polyols due to its smaller molecular weight and different structure. In a comparative study, 50g of xylitol caused significant intestinal symptoms and watery stools, while the same amount of erythritol only increased nausea and stomach rumbling (13).

The digestive effects become more pronounced when you consume multiple polyols together, which often happens in processed foods (14).

Common products containing sugar alcohols include:

• Sugar-free gum and candies
• Diet sodas and drinks
• Low-carb protein bars
• Sugar-free ice cream and desserts
• Some medications and kinds of toothpaste

What to eat instead?

• Small amounts of natural sweeteners like honey, maple syrup, or cane sugar
• Stevia (a plant-based sweetener that doesn’t contain sugar alcohols)
• Monk fruit extract (another natural non-polyol sweetener)
• If you must use sugar alcohols, choose erythritol which is better tolerated
• Standard versions of foods rather than their sugar-free counterparts (in moderate amounts)

7. Cruciferous Vegetables

Broccoli, cauliflower, cabbage, and brussels sprouts are cruciferous vegetables that contain raffinose, a complex sugar your body cannot digest. They’re also high in fiber and sulfur compounds, both of which add to the gas they produce during digestion.

Despite their excellent nutritional profile, these vegetables are repeatedly found to be among the highest vegetable culprits of bloating in research. A study analyzing hydrogen breath production (an indicator of gas formation) found that cruciferous vegetables like cauliflower produced significantly higher hydrogen levels, correlating with greater bloating symptoms, particularly in participants with more sensitive digestive systems (10).

The way these vegetables are prepared can affect the level of bloating they may cause. Raw cruciferous vegetables often cause more gas and bloating than those that are cooked thoroughly, as cooking helps break down some of the tough fibers that can be hard to digest.

What to eat instead?

• Non-cruciferous vegetables like spinach, lettuce, cucumber, zucchini, and bell peppers
• Well-cooked cruciferous vegetables (easier to digest than raw)
• Fermented cruciferous vegetables like sauerkraut and kimchi (fermentation pre-digests some compounds)
• Leafy greens like kale and collards in small amounts or well-cooked
• Fresh herbs for flavor and nutrition without the bloating potential

8. High-Fat Foods

Fatty foods delay gastric emptying (the speed at which food transitions from your stomach to your intestines), which can contribute to bloating and discomfort, especially after large meals.

Research shows that fat affects digestive comfort in several ways. In a study investigating cognitive factors in symptom induction, high-fat meals caused an increased perception of fullness and bloating (16).

Another study investigating the role of fat in functional dyspepsia (upper digestive discomfort) concluded that fats are a major trigger of symptoms such as bloating. This happens because fats cause your body to release certain digestive hormones (cholecystokinin) that can make your stomach more sensitive (17).

The impact appears to be dose-dependent—the more fat in the meal, the more intense the symptoms. Foods that are high in fat that may cause bloating include:

• Fried foods
• Fatty cuts of meat
• Cream-based sauces and soups
• Rich desserts
• High-fat dairy products

What to eat instead?

• Leaner protein sources like skinless poultry, fish, and plant proteins
• Baked or grilled foods instead of fried options
• Broth-based soups rather than cream-based ones
• Lighter cooking methods like steaming, poaching, or baking
• Healthy fats in moderate amounts (olive oil, avocado, nuts)
• Low-fat cooking techniques like using non-stick pans or air fryers

9. Alcohol

Alcohol’s relationship with bloating appears to be dose-dependent and varies between individuals. It has more affect on those with pre-existing digestive conditions.

Excessive alcohol can cause bloating in several ways:

Inflammation: Alcohol may irritate your digestive tract, resulting in inflammation and bloating.

Microbiome Changes: Heavy alcohol intake alters gut bacteria, which may lead to more gas and bloating.

Fluid Retention: Alcohol has dehydrating effects, but ironically, in response, your body tends to retain water, which can cause bloating.

Studies investigating the consequences of alcoholism on human gut microbiota found that chronic alcohol intake notably modifies the gut microbiota structure (19).

The impact of alcohol varies significantly depending on consumption patterns. Research on patients with irritable bowel syndrome (IBS) found that binge drinking (4+ drinks in one day) was strongly associated with next-day bloating and other gastrointestinal symptoms, while moderate and light drinking had much weaker or no symptoms (20).

Carbonated alcoholic drinks like beer have a combination of alcohol, carbonation, and fermentable carbohydrates. This might suggest it should increase bloating effects. However, research in healthy individuals without digestive disorders found that moderate beer consumption did not significantly increase digestive symptoms (21).

What to eat instead?

• Non-alcoholic alternatives like kombucha (in small amounts), herbal teas, or water infusions
• Mocktails made with fresh juices and herbs
• If you do drink alcohol, choose still options over carbonated ones
• Red wine in moderation (has less fermentable carbohydrates than beer)
• Clear spirits with non-carbonated mixers (in moderation)
• Stay hydrated with water between alcoholic drinks

10. Certain Fruits

Some fruits trigger bloating because they contain FODMAPs or natural sugars that many people struggle to digest completely.

Research shows that certain fruits are more likely to cause symptoms in people with fruit intolerance. A clinical study found that after consuming fructose, patients with fruit intolerance produced significantly more breath hydrogen, passed more gas, and experienced higher bloating scores compared to healthy controls (22).

The most problematic fruits include mangoes, persimmons, and grapes for sensitive individuals, while fruits like apricots and melons tend to be better tolerated (22). Other high-fructose fruits like apples, pears, and watermelon can also cause bloating in sensitive individuals because they contain excess fructose (more fructose than glucose), which many people cannot absorb completely.

Peaches, nectarines, and plums are stone fruits that contain natural sugar alcohols (polyols). Large quantities of polyols can lead to bloating in those who are sensitive to them.

Research suggests that fruits affect gut microbiota composition differently, which may play a role in digestive comfort. Different fruit components, including fiber, sorbitol, and polyphenols, all play a role in how fruits affect your digestive system (23).

What to eat instead?

• Low-FODMAP fruits like bananas, blueberries, oranges, kiwis, and strawberries
• Citrus fruits (oranges, lemons, limes, grapefruit) which are generally well-tolerated
• Cantaloupe and honeydew melon in moderation
• Ripe bananas (green/unripe bananas contain resistant starch that can cause bloating)
• Small portions of fruits paired with protein or fat (helps slow sugar absorption)
• Cooked fruits, which may be easier to digest than raw

The Bottom Line

Bloating from food varies greatly from person to person. What causes extreme discomfort for you might not affect someone else at all. Research shows that FODMAPs, dairy, wheat, beans, carbonated drinks, and high-fat meals may cause or trigger bloating.

Remember that some healthy foods, like beans, cruciferous vegetables, and whole grains, can cause bloating while still offering valuable nutritional benefits. Instead of eliminating these foods, try different cooking techniques, portion sizes, and timing to find a way to enjoy their benefits with minimal digestive distress.