here’s nothing like enjoying a good meal… until the bloating kicks in. That heavy, stretched, uncomfortable feeling in your stomach is something most of us are familiar with. According to nutrition experts, bloating usually happens when excess gas builds up in the digestive system, often triggered by what we eat.
While occasional bloating is completely normal, knowing which foods commonly cause it can help you manage the discomfort better. Here are eight everyday foods that may be behind the bloat, along with simple swaps to keep your gut happier.
1. Beans and Lentils
Beans and lentils are excellent sources of plant-based protein and fibre, but they also fall into the high-FODMAP category, meaning they contain fermentable carbohydrates that can cause gas and bloating.
Gentler alternatives: quinoa, lean meats, tofu, or well-soaked and cooked lentils in smaller portions.
2. Broccoli
This cruciferous vegetable is packed with vitamins, but it can be tough for some to digest. The complex fibres in broccoli can ferment in the gut, producing gas.
Try instead: courgettes, peppers, celery, or asparagus for easier digestion.
3. Brussels Sprouts
Loved by some, dreaded by others, Brussels sprouts are known for being gassy. Like broccoli, they contain raffinose, a sugar that leads to bloating during digestion.
Alternative picks: cucumbers, tomatoes, and carrots for a lighter, comforting crunch.
4. Bran
Bran is often recommended for digestive health because of its fibre content, but it can sometimes do the opposite and cause bloating, especially if you increase fibre too quickly.
Consider: rice, oats (in moderation), or quinoa, and choose products labelled wheat- and barley-free if needed.
5. Milk and Dairy
For those sensitive to lactose, dairy products like milk, ice cream, and soft cheese may lead to bloating, cramps, and even diarrhoea. Lactose becomes difficult to break down when the body produces less lactase, the enzyme responsible for digesting it.
Better options: lactose-free dairy, fortified plant-based drinks, or hard cheeses which typically have less lactose.
6. Fructose-Heavy Fruits
Some fruits contain higher levels of fructose, a natural sugar that may ferment in the gut, causing bloating. Apples, pears, and watermelon are common troublemakers.
Fruit swaps: berries, grapes, and oranges, which are generally easier on digestion.
7. Sugar Alcohols
Sorbitol and similar sweeteners (often found in “sugar-free” gum, mints, and processed snacks) aren’t fully absorbed in the gut. This can lead to water retention in the intestines and uncomfortable bloating.
Go for: natural sweeteners like maple syrup or small amounts of dark chocolate when you crave something sweet.
8. Fizzy Drinks
Carbonated drinks trap gas in the stomach, and all those bubbles eventually need to escape, which may leave you feeling puffy and pressured.
Simple fix: flat water, herbal tea, or infused water with citrus or mint.