What Should I Not Eat When Bloated? Your Guide to Avoiding Gas and Discomfort

According to the Cleveland Clinic, between 10% and 25% of otherwise healthy people complain of occasional abdominal bloating. If you're wondering what you should not eat when bloated, the answer often involves eliminating common foods that cause gas and fluid retention in the digestive tract.

Quick Summary

Identify foods and drinks known to cause gas and water retention, and learn which to limit or avoid to alleviate bloating and improve digestive comfort effectively.

Key Points

• Avoid Carbonated Drinks: The carbon dioxide gas in sodas and sparkling water gets trapped, causing bloating.

• Limit High-FODMAP Foods: Legumes, some vegetables (broccoli, onions), and wheat contain hard-to-digest carbohydrates that lead to gas.

• Be Mindful of Intolerances: Lactose intolerance from dairy and sensitivities to gluten in wheat are common causes of bloating.

• Watch for Artificial Sweeteners: Sugar alcohols like sorbitol and xylitol can ferment in your gut, leading to excess gas.

• Eat Slowly and Chew Thoroughly: Rushing your meal causes you to swallow air, which can contribute to bloating.

• Cook Troublesome Veggies: Cruciferous vegetables are easier to digest when cooked, which can reduce their gas-producing effects.

Common Culprits: Foods High in FODMAPs and Fiber

Many foods that are otherwise healthy can cause bloating in sensitive individuals due to their high content of fermentable carbohydrates, collectively known as FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols). These short-chain carbohydrates are poorly absorbed in the small intestine and are instead fermented by bacteria in the large intestine, a process that produces gas. A gradual increase in fiber, rather than a sudden one, can also help the digestive system adjust.

Legumes and Beans

Legumes like beans, lentils, and peas are notorious for causing gas and bloating. They contain oligosaccharides, a type of sugar that the body has difficulty breaking down. Soaking and sprouting dried beans and lentils can help reduce some of these complex carbs and make them easier to digest. Rinsing canned versions can also be beneficial.

Cruciferous Vegetables

Vegetables such as broccoli, cauliflower, cabbage, and Brussels sprouts are nutrient-dense but contain raffinose, another type of complex sugar that causes gas. While they offer great health benefits, cooking these vegetables thoroughly can make them easier to digest and reduce their gas-producing effects.

Onions and Garlic

Even in small quantities, onions and garlic are key sources of fructans, a type of FODMAP that can lead to digestive distress. For many people, especially those with Irritable Bowel Syndrome (IBS), consuming these can result in significant bloating. Those who are sensitive can use garlic-infused oils, as the fructans are not oil-soluble, and swap onions for milder alternatives like chives.

Dairy and Gluten: Common Intolerances

Food intolerances are a significant cause of bloating for many people. Two of the most common intolerances are related to dairy and gluten.

Dairy Products

Lactose intolerance, a condition where the body lacks the enzyme lactase to properly digest lactose, affects a large portion of the population. Consuming dairy products like milk, soft cheeses, and ice cream can lead to gas, cramping, and bloating. Fortunately, many lactose-free and dairy-free alternatives are now widely available, as are products containing the lactase enzyme.

Wheat and Other Grains

For people with celiac disease or non-celiac gluten sensitivity, gluten—a protein found in wheat, barley, and rye—can trigger inflammation and bloating. Even for those without a diagnosed sensitivity, wheat is a source of fructans, another type of FODMAP. Alternatives include gluten-free grains such as oats, quinoa, buckwheat, and brown rice.

Beverages and Additives that Promote Bloating

What you drink can be just as important as what you eat when it comes to managing bloating. Certain beverages and additives can increase the amount of air and gas in your digestive system.

Carbonated Drinks and Beer

Fizzy drinks, including sodas, sparkling water, and beer, contain carbon dioxide gas that can get trapped in the digestive tract, leading to a swollen and uncomfortable feeling. Choosing plain still water, tea, or natural fruit juices is a much better alternative.

Sugar Alcohols

Artificial sweeteners like sorbitol, xylitol, and mannitol are often found in sugar-free candies, gums, and other diet products. These polyols are poorly digested and are fermented by gut bacteria, causing gas, bloating, and sometimes a laxative effect. Stevia and monk fruit are generally considered safer, bloat-friendly alternatives.

How Your Eating Habits Can Impact Bloating

Beyond specific food types, certain eating habits can also exacerbate bloating.

• Eating too quickly: Swallowing air while you eat or drink can introduce extra gas into your system. Taking your time and chewing food thoroughly can help prevent this.
• Large meals: Eating a large volume of food, especially late at night, can overload your digestive system and cause a feeling of fullness and bloating. Opt for smaller, more frequent meals instead.
• High-fat or fatty foods: Fat slows down digestion, allowing more time for food to ferment and produce gas in the gut. Limiting fried and fatty foods can help speed up the digestive process.

Managing Bloating with Smart Swaps

To help alleviate or prevent bloating, consider making some strategic changes to your diet. Here is a comparison of common bloat-causing foods and their better-tolerated alternatives.

Foods to Avoid	Why They Cause Bloating	Bloat-Friendly Alternatives
Beans and Lentils	Contain complex sugars (oligosaccharides) that ferment in the gut.	Quinoa, rice, cooked and rinsed canned beans in smaller portions.
Carbonated Drinks	Introduce excess carbon dioxide gas into the digestive tract.	Still water, herbal tea (peppermint, fennel), or flat fruit juice.
Cruciferous Vegetables (Broccoli, Cabbage)	High in raffinose, a complex sugar that is fermented by gut bacteria.	Cooked versions may be better tolerated; leafy greens like spinach or carrots.
Dairy Products	Contains lactose, which is poorly digested by people who are lactose intolerant.	Lactose-free milk, almond milk, hard cheeses, or yogurt with live cultures.
Wheat-based Products	Contains fructans (a FODMAP) and gluten, which can cause inflammation.	Gluten-free oats, quinoa, buckwheat, or sourdough bread.
Artificial Sweeteners (Sorbitol, Xylitol)	Polyols that are poorly absorbed and ferment in the large intestine.	Stevia, monk fruit extract, or a small amount of raw honey.

Conclusion

Understanding what you should not eat when bloated is a powerful first step toward finding relief. By limiting or avoiding high-FODMAP foods like beans, cruciferous vegetables, and certain grains, along with culprits like carbonated beverages and dairy for those with intolerances, you can significantly reduce the gas and discomfort associated with bloating. Combining these dietary changes with mindful eating practices—like chewing slowly and eating smaller meals—can help support a calmer, more comfortable digestive system. If bloating persists despite these changes, consult a healthcare professional to rule out any underlying conditions. For more information on managing digestive health, consider visiting a reputable resource like the Mayo Clinic website.

Frequently Asked Questions

What kind of drinks should I avoid when I am bloated?

When bloated, you should avoid carbonated drinks like soda and sparkling water because the gas gets trapped in your stomach. Beer also contributes to bloating due to its carbonation and fermentable ingredients. Instead, drink plain water, herbal tea, or flat fruit juice.

Do beans and lentils cause bloating?

Yes, beans and lentils can cause bloating. They are high in complex carbohydrates called oligosaccharides and high fiber, which are fermented by gut bacteria and produce gas as a byproduct. Soaking and rinsing them can help reduce this effect.

Why do cruciferous vegetables cause bloating?

Cruciferous vegetables like broccoli, cauliflower, and cabbage cause bloating due to a specific sugar called raffinose, which is fermented by gut bacteria in the large intestine. Cooking these vegetables can make them easier to digest and reduce the bloating effect.

Can dairy products make you bloated?

Yes, dairy products can cause bloating if you are lactose intolerant, meaning your body lacks the enzyme to break down the milk sugar (lactose). For those affected, opting for lactose-free milk, hard cheeses, or yogurt may provide relief.

Are artificial sweeteners bad for bloating?

Artificial sweeteners, particularly sugar alcohols such as sorbitol, mannitol, and xylitol, can cause bloating. They are poorly absorbed by the body and are fermented by bacteria in the large intestine, resulting in gas production.

Does eating too fast cause bloating?

Yes, eating too quickly can lead to swallowing excess air, which then becomes trapped in your digestive tract and can cause bloating. Taking your time, chewing your food thoroughly, and eating smaller, more frequent meals can help.

What simple dietary changes can help prevent bloating?

To prevent bloating, try increasing fiber intake gradually, chewing food slowly, staying well-hydrated, and avoiding carbonated drinks. Keeping a food diary can also help you identify specific triggers.