Top 10+ foods that cause bloating and how you can prevent it

Bloating is never fun. Full stop. It's uncomfortable and a downright nuisance. According to the NHS, it's where your tummy feels full, tight and uncomfortable, and is often due to gas in the intestines. There are numerous things that can cause bloating, from eating too much too quickly, constipation, lactose intolerance, weight gain, stomach infections, and even swallowing air. Despite being very common, you should always contact your GP if it's a regular occurrence, you're worried about your health, or if you experience it alongside a fever, bloody stool, or severe and frequent vomiting (Picture: Getty Images)

What are the symptoms of bloating?

The NHS says symptoms of bloating include:
• Your stomach feels and looks fuller or bigger than normal
• You have stomach pain or discomfort
• Your stomach is making rumbling noises
• You're passing wind more than normal (Picture: Getty Images)

What foods can cause bloating?

The foods you can eat can play a major part in how little or often you bloat. Especially if you have allergies or intolerances. Here, we've listed 10 foods you should avoid to prevent bloating (Picture: Getty Images)

1. Beans

Beans are legumes and are rich in protein, dietary fibre, and carbohydrates. Most beans also contain sugars called alpha-galactosides, which Healthline explains belong to a carb group called FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). These are short-chain carbohydrates that don't get digested but are instead fermented in the colon by gut bacteria. For a lot of people, a FODMAP diet doesn't cause many problems, as these short-chain carbs actually provide fuel for the helpful gut bacteria. However, those who suffer from irritable bowel syndrome (IBS) can be affected by said foods, as they cause excess gas to form during the fermentation process. As well as bloating, other symptoms include diarrhoea, cramping and flatulence (Picture: Getty Images)

2. Lentils

Lentils are also legumes, which means it's pretty much the same story as beans. Due to their high fibre content, it means they can cause bloating in some individuals - especially if they're either not used to eating a lot of fibre, or again, have IBS. But, if you love lentils and want to keep them in your diet, Healthline gives you a top tip: soak or sprout them before eating, as it will make them easier on the digestive system (Picture: Getty Images)

3. Wheat

Another source of FODMAPs, wheat is commonly known to cause digestive issues in some individuals. This is primarily due to it containing a protein called gluten. While some people can stomach gluten, others are extremely sensitive to it, either having an intolerance or suffering from coeliac disease. Those people can experience bloating from consuming wheat, as well as other uncomfortable - and sometimes serious - digestive problems like diarrhoea, gas and stomach pain. For future reference, if you do think you're affected by wheat, gluten is present in popular foods like bread, pasta, pizza, tortillas, cakes, pancakes and biscuits. Therefore always go for gluten-free versions of the products when shopping (Picture: Getty Images)

4. Carbonated drinks

Healthline says that carbonated beverages can cause bloating because they contain large amounts of the gas carbon dioxide. The outlet explains that when you consume one of these drinks, you also swallow lots of the gas which can get trapped and increase pressure in your stomach. This reaction can cause discomfort in the tummy including bloating. Cleveland Clinic perfectly compares it to when you shake a can of soda and the bubbles have nowhere to go (Picture: Getty Images)

5. Onions

First things first, note that raw onions can cause more issues than cooked onions. The vegetable contains a soluble fibre called fructan, which can result in stomach problems. Health and wellness website Eat This Not That says that those who suffer from IBS, which is one in seven people, can have a harder time digesting onions. The outlet adds that the bloating, cramping, and painful gas are due to the fructans, as these fermentable carbs have a hard time being absorbed by the small intestine (Picture: Getty Images)

6. Dairy products

It's widely known that not everyone can deal with dairy. In fact, the British Nutrition Foundation estimates that 5% of the UK is lactose intolerant, which as per Mayo Clinic is when people are unable to fully digest the sugar (lactose) in dairy products. Symptoms of lactose intolerance include, you guessed it, bloating, alongside all the usual culprits: gas, stomach pain, nausea and diarrhoea. So, anything including dairy products like milk, butter, cheese, ice cream, and yoghurt are off-limits and should be replaced with alternatives. Luckily, because the vegan diet excludes dairy, it's pretty easy to find all your favourite dairy products, just without the dairy (Picture: Getty Images)

7. Apples

Despite apples being high in vitamin C and antioxidants - all of which are beneficial to the body - they can also cause bloating and digestive issues. This is due to the FODMAP fructose and the fact that apples have a high fibre content. Together, fructose and fibre can ferment in the large intestine, and for those with a sensitive gut, can lead to bloating and gas. To reduce the amount of bloating, you can peel the skin, as it can be high in hard-to-process fibre, or cook the apples, as it makes them easier to digest (Picture: Getty Images)

8. Garlic

Sorry all you garlic fans - especially the ones who might have to limit their consumption/cut it out altogether. Unfortunately, the bulbous plant is also high in fructans, which by now we know can cause bloating in certain people. Additionally, people can also have an intolerance to garlic, which is more common than a full-blown allergy. According to Life Lab Testing, this intolerance is caused by a 'lack of enzymes that help break down garlic, or by other conditions like irritable bowel syndrome or coeliac disease' (Picture: Getty Images)

9. Barley/rye

Barley and rye are cereal grains related to wheat, and even though they're both super nutritious and a great source of fibre and vitamins, it doesn't mean they can't also wreak havoc on sensitive guts and immune systems. Because of their gluten content, they can have the same effect as wheat, meaning those who have an allergy or intolerance should avoid all food products containing them (Picture: Getty Images)

10. Beer

This one's particularly gutting, especially if you love a good pint on the weekends. But alas, there are a number of reasons beer can cause bloating, and we reckon you can guess the main culprits: barley, maize, wheat, rice, and yeast, aka the ingredients in beer. But, alongside these bloaters (which also usually contain gluten), there's also the fact that it's carbonated and contains carbon dioxide. So when combined with the fermentable carbs (wheat, barley, etc.) it can be a literal recipe for bloating. Our advice? Reduce your beer intake or cut it out altogether. If you're partial to an alcoholic tipple, there are plenty of other gluten-free/bloat-free alternatives to try. (Please drink responsibly though!) (Picture: Getty Images)

How to reduce bloating

The NHS clearly details how you can safely reduce bloating on your own. But, as previously said, make sure you contact your GP if you're concerned.
• Exercise regularly - this helps you improve your digestion and helps prevent bloating. It can also help when you're already feeling bloated
• Chew with your mouth closed - this is to avoid swallowing air
• Drink plenty of water - you should be doing this anyway, as the NHS recommends 6-8 cups of fluid a day
• Eat foods high in fibre - this is if you're constipated, as fibre increases the weight and size of your stool and softens it
• Eat smaller meals more frequently - this is instead of eating large portions
• Massage your stomach - when you're bloated, massage your stomach from left to right as this helps release any trapped wind (Picture: Getty Images)

Do you have any other tips to reduce bloating?

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