11 Worst Foods for Bloating
Bloating is common and often tied to how certain foods are digested, fermented, or retained in the gut. Some foods trap gas. Others pull in water. A few slow down digestion. Here are 11 of the biggest culprits, why they cause problems, and what to consider instead.
Carbonated Drinks
Soda, sparkling water, seltzers, and beer introduce gas directly into your digestive tract. Those bubbles do not fully escape by burping. They can stay in the stomach and intestines and create pressure and distension. Diet versions can be worse if they contain sugar alcohols.
What to consider instead: Still water with citrus or mint. If you enjoy fizz, keep portions small and sip slowly.
Cruciferous Vegetables (Raw)
Broccoli, cauliflower, cabbage, Brussels sprouts, and kale contain raffinose and other fermentable carbs (FODMAPs). They are nutrient-dense but can cause gas when eaten raw or in large amounts. Cooking breaks down some fibers and can reduce the effect.
What to consider instead: Cooked versions in moderate portions. Try sautéing or roasting well and chewing thoroughly.
Beans and Lentils
Legumes are high in fiber and resistant starch. They also contain galacto-oligosaccharides, which many people do not digest well. Gut bacteria ferment these rapidly, creating gas and bloating, especially if your fiber intake has jumped suddenly.
What to consider instead: Rinse canned beans well. Soak and cook dried beans properly. Increase portions gradually.
Onions and Garlic
Both are rich in fructans, a type of FODMAP that can pull water into the gut and ferment quickly. Even small amounts in sauces or dressings can trigger symptoms for sensitive people.
What to consider instead: Use infused oil for flavor without the fructans. Green tops of scallions are often gentler.
Dairy for the Lactose-Intolerant
Milk, soft cheeses, ice cream, and yogurt can cause bloating if you do not produce enough lactase to break down lactose. The undigested lactose ferments in the colon, creating gas and water retention.
What to consider instead: Lactose-free dairy or hard cheeses (usually lower in lactose). Lactase enzyme tablets can help occasionally.
Sugar Alcohols and Diet Sweeteners
Sorbitol, mannitol, xylitol, maltitol, and isomalt are common in sugar-free gum, candies, protein bars, and “keto” treats. These polyols are poorly absorbed and draw water into the intestines, often leading to gas, bloating, and loose stools.
What to consider instead: Choose small portions or switch to stevia or small amounts of real sugar if tolerated.
Wheat and Rye (for Sensitive Individuals)
Bread, pasta, cereals, and crackers made from wheat or rye contain fructans. In people with IBS or FODMAP sensitivity, these can cause significant bloating. For those with celiac disease, gluten itself triggers inflammation, which can also lead to bloating.
What to consider instead: Low-FODMAP grains like rice, oats, or quinoa. Gluten-free products if medically indicated.
Processed, Salty Foods
Deli meats, instant noodles, chips, frozen dinners, and many restaurant meals are high in sodium. Salt increases water retention, which can make the abdomen feel swollen and tight, even without added gas.
What to consider instead: Cook at home when possible. Look for “low sodium” labels and flavor with herbs, citrus, and vinegar.
Greasy and Fried Foods
High-fat, fried foods slow stomach emptying. Food lingers longer, creating a heavy, full feeling and sometimes reflux. Delayed transit can also mean more fermentation downstream.
What to consider instead: Bake, grill, or air-fry. Pair fats with fiber and lean protein in reasonable portions.
Large Amounts of Apples, Pears, and Stone Fruit
These fruits contain fructose and sorbitol. In large servings, they can overwhelm absorption and lead to fermentation. Dried fruit is more concentrated and often more problematic.
What to consider instead: Opt for berries, citrus, or small portions spaced out through the day. Hydrate well.
Chewing Gum and Eating Too Fast
Chewing gum, sipping through straws, and eating quickly increase swallowed air. That air adds to gas from fermentation and can make even gentle meals feel uncomfortable.
What to consider instead: Slow down. Take smaller bites. Skip gum when you are already feeling bloated.
If bloating is frequent, severe, or accompanied by weight loss, blood in stool, fever, or persistent pain, talk with a healthcare professional. Otherwise, small changes in what and how you eat often make a clear difference.
