Foods that cause Bloating

Bloating is when the stomach becomes swollen, which can often occur after eating. It can cause pain and discomfort. Abdominal fullness or bloating often occurs when excess gas builds up in the digestive tract, causing discomfort and digestive distress.

People who have frequent bloating often find that their diet is to blame. Certain foods are more notorious for creating gas.

Primary Triggers for Bloating

FODMAP: One of the most common sources of bloating is a type of carbohydrate foods known as FODMAPs. This is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. They can be harder to digest and, in certain individuals, create IBS.

Lactose:  Lactose intolerance can also contribute to uncomfortable gastrointestinal symptoms, and you should avoid or limit lactose to keep side effects manageable.

Fructose: Fruit, high fructose corn syrup, honey and agave syrup all contain fructose, a type of sugar and they may contribute to bloating.

Polyols: More commonly known as sugar alcohols, polyols are carbohydrates that occur naturally in certain fruits and vegetables or as additives in packaged foods.

Fructans: Bloating from wheat products often concluded as sensitivity to gluten, but could actually be sensitivity to the fructans, which are also present in most gluten-containing foods.

Galactans: Beans and lentils contain galactans, which can cause gas and bloating.

Foods that cause bloating in one person may not affect another person. Therefore, it is important that people only avoid foods that affect them rather than cutting out every food that may cause bloating.


Sources: https://health.usnews.com/wellness/food/slideshows/foods-that-cause-bloating?slide=11

https://www.medicalnewstoday.com/articles/322559

Author: Pallabi Sinha

I am a Nutritionist with 6 years of expertise in the field. I have a knack of convincing people to switch to a healthier lifestyle.