7 Foods that cause stomach bloating | Alternative options

7 Foods that cause stomach bloating | Alternative options

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These surprising 7 foods that cause stomach bloating could be the reason for your gassy, bloated, full feeling you so frequently get.

And let me tell you, they’re not all “bad” foods either!

There are some highly nutritious foods that unfortunately can cause our stomachs to bloat and make us very uncomfortable.

Stomach bloating is an extremely common problem and can happen for a variety of reasons.

Although it is possible that bloating could be caused by a more serious medical condition and other reasons, it is often due to something in your diet that isn’t quite working for you.

These 7 foods that cause stomach bloating could be your issue!

Bloating is a full, tight feeling in the stomach caused by gas or other digestive problems.

It can be extremely uncomfortable to the point you feel like you could pop your stomach with a pin.

Often stomach bloating can be confused with water retention. 

Here are some foods known to cause bloating.

People will be affected by foods differently so this article is not to tell you NOT to consume these foods.

It is simply to make you aware of foods you could be regularly consuming that may contribute or be the sole cause of your bloating.


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    1. Broccoli

     Broccoli is part of the cruciferous vegetables, which contain raffinose. This is a sugar that the body cannot digest properly. This can produce excess gas and make you feel very bloated. Alternative foods can be Spinach, zucchini, cucumber and lettuce.

    If you do love broccoli, try taking a digestive enzyme before eating it.

    2. Wheat

    People who already know they are gluten intolerant will avoid wheat because of the negative affects it has. 

    Wheat contains a protein called gluten and  is an ingredient in foods consumed all around the wold. Unfortunately these foods are the stuff we love to consume! CARBS! 

    Pasta pizza, bread, cakes etc. 

    For people with  coeliac disease  wheat can cause major digestive issues. People can also have similar reactions and symptoms wheat that are non coeliac disease related.

    Alternative Foods can be oats, quinoa, buckwheat, almond flour and coconut flour.

    3. Beans

    Beans are rich in fibre, contain high amounts of protein and carbs and contain many vitamins and minerals.

    Despite the highly nutritious content, most beans they contain a sugar called Oligosaccharide. These sugars are hard for the body to digest. They are not digested the same way that other sugars are in the small intestine because our bodies don’t produce the enzyme to support this. 

    Bacteria in the colon eventually breaks down these sugars . This causes fermentation and gas production. Most people this should cause no problems for.

    For people with irritable bowel syndrome another type of gas is formed during the fermentation process. This can cause bloating, cramping, major gut discomfort and diarrhea.

    Alternative foods – not all beans are so hard on the digestive system. You could try pinto beans or black beans as an alternative. 

    4. Onions and Garlic

    Onions and garlic both contain the soluble fibres called fructans. Even in the smallest quantities, onions and garlic can cause gas and bloating. 

    Some people can be especially sensitive to the compounds in raw onions, causing further discomfort, gas or bloating.

    Alternatives to these foods are other herbs and spices such as basil, oregano and chives.

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      5. Apples

      Apples are very high in vitamin C, antioxidants and fibre. 

      Because of the high fibre and fructose (a type of sugar) content in apples, the body finds it harder to digest which can cause discomfort, gas and bloating. 

      Alternative fruits that are more easily digested are blueberries, bananas,  strawberries oranges and mandarins.

      6. Dairy

      Dairy products are great sources of calcium and protein which are needed for strength, growth and repair. But dairy also contains lactose which is a type of sugar found in milk products. 

      Lactose intolerance a widespread issue among the human population. Lactose intolerance can cause a lot of discomfort which includes cramping, gas, bloating and diarrhea. 

      Alternatives to milk products are soy, almond, rice, and coconut milk.

      7. Carbonated drinks

      This is one of the most obvious ones. Carbonated drinks are high in carbon dioxide which is a gas. Soda water is no exception. As soon as you drink it your putting gas straight into your stomach. These gasses can get stuck in the digestive system causing cramping, gas and bloating.

      Alternatives to carbonated drinks – coffee, tea and of course…. WATER! 

      Other ways to reduce bloating

      There are many other common causes for bloating and it can be very difficult to pin point what exactly is causing you this problem. Despite all the different foods and drinks that can cause bloating, gas and irritate our stomachs, it is the bad bacteria in our gut that is the main culprit. 

      Probiotics (good bacteria) work to kill off the bad bacteria in our gut. They are live bacteria and yeast that are extremely good for our bodies, especially our digestive system. 

      You can find probiotics in certain food such as plain yogurt, sauerkraut and kafir or you can get it from a good quality supplement.

      Bad bacteria in our gut can be a major cause of weight issues. If you would like to find out more about how taking probiotics could significantly help with weight loss see my article on

      5 Best Probiotics For Weight Loss

      A healthy diet is key to overall long term success for achieving and maintaining weight loss. If you’re truly ready to lose some weight, change your lifestyle and learn how to manage your weight long term, the 21-Day Weight Loss Plan & Wellness Guide will teach you just that…and loads more!

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