Let's talk!

7 Unexpected Foods That Can Provoke Bloating

  • click to rate

    Bloating is unpleasant especially if it occurs regularly. What's worse is when you don’t know what causes your bloating. However, even healthy foods and products can actually make you feel bloated. We’ve collected seven products that can make your belly look like a balloon.

    1. Sugar-free gum

    Sugar-free gum often contains sorbitol, which is difficult for your body to digest. When your digestive system tries to break it down your stomach can swell in response. In addition to that, when you chew gum, you're taking in extra air, which gets trapped in your GI system and leads to bloating.

    2. Jerky, trail mix, and other packaged health snacks

    Almost all packaged snacks and even those that seem healthy are usually full of sodium. Sodium causes water retention, especially around your abdomen. So, be sure to check the label on the products that you buy. 

    3. Dairy

    Dairy products can also cause bloating in those who have lactose intolerance or sensitivity. In lactose intolerance, your body can’t produce the lactase enzyme that helps you digest the sugar in milk. This can result in gassiness and bloating after eating milk products. If left ignored, lactose intolerance can cause many issues. Therefore if you notice bloating and indigestion after consuming dairy, talk to your gastroenterologist

    4. Cruciferous vegetables

    Green veggies such as cauliflower, cabbage, broccoli, and Brussels sprouts are super healthy but they contain indigestible sugar. This sugar is called raffinose and your system can't break it down. If you want to avoid bloating but love these veggies, you just need to cook them.

    5. Sparkling water

    Sparkling water can create a buildup of air that can get into your digestive tract and the colon, leading to bloating and gas. However, do not worry too much since drinking bubbled water won’t negatively affect your health. At the end of the day, it's just gas, meaning that it is temporary. 

    6. Whole grains

    Whole grains are complex carbohydrates that usually serve up plenty of fiber. Fiber is actually good for you and for your digestive system. It also can help you feel fuller longer. But if you start eating plenty of fiber without drinking enough water, it can be hard for your digestive system to deal with it. You might feel some discomfort since your body is not used to digest fiber, therefore it’s important to increase your fiber intake slowly and drink plenty of water.

    7. Beans and lentils

    Just like cruciferous veggies, beans and lentils also contain indigestible sugars. These sugars are called oligosaccharides. Your gut bugs work to break these sugars down, which can provoke gas and bloating. Soaking beans overnight will help you avoid those unpleasant feelings. 

    It’s important to remember that beans and lentils are excellent sources of fiber, which is crucial for your gut health. But if you always feel bloated, it’s wise to reduce the consumption of these foods and consult your gastroenterologist. The most important thing is to find a balance that's good for you.