Foods that Cause Bloating – Top 20 Most Common Culprits!
There is a great variety of foods that cause bloating and for various reasons. Typically, bloating is a symptom of some other gastrointestinal trouble. It is characterized by feelings of fullness, pressure and even pain and discomfort in the abdomen. Various foods contribute to bloating for different reasons, and we have laid out 20 top offenders that are bloating causes due to the way they are digested (or, not digested).
Foods that Cause Bloating and Gas:
One of the biggest sources of excess bloat is gas. When digestion occurs, abdominal gas is produced in the process. Normally, this gas is released from the body. However, sometimes the abdominal gas is left to buildup in the midsection, which can lead to unpleasant symptoms. One of these is bloating. Foods that cause bloating due to the production of larger amounts of intestinal gases can also lead to excessive flatulence. While flatulence can be considered a bad thing, it also may help to relieve some of the pressure that pent up digestive gases can create. Many foods can cause more than desirable amounts of flatulence.
1. Beans: When most people think of gassy foods, they think of beans. And, beans do contribute to the formation of gas. They are high in fiber, which can be a great thing for digestion, but perhaps bad in terms of gas production. Because most gassy foods earn their designation because they are more difficult to digest, excess gas is often created during the digestive process. This unfortunately can lead to bloating and discomfort.
2. Sugar free foods: Aside from beans, other foods that make you gassy include those made with sugar alcohols. Sugar free foods like candies and gum, are made with sugar alcohols like mannitol and xylitol that can be big gas producers.
3. Soda drinks: Soda drinks like those that contain high fructose corn syrup, are also considered foods that cause bloating and gas. This is partially because of ingredients, and also partially due to carbonation as well.
4. Cauliflower: Broccoli’s less interesting cousin may be a great side dish, but it is also considered one of the more commonly accused gassy foods.
5. Cabbage: It may be a part of fad weight loss diets, but one fad it is also known for that is less appealing is producing large amounts of gas.
Foods that Cause Bloating and Indigestion:
Indigestion is a term that simply refers to discomfort in various forms following eating either too much food or too much of the wrong kind of food. Indigestion can be caused from reflux, food intolerances and simply overeating. However, there are some foods that cause bloating and indigestion a little more frequently than others.
6. Whole Milk: Some of the biggest culprits for bringing about indigestion are dairy products; specifically, whole milk. Even those who don’t have sensitivity to lactose, the milk sugar that intolerance relates to, may find whole milk hard to swallow.
7. Heavy Cheeses: Cheese contains varying amounts of lactose, and some have more than other. The softer the cheese, the more lactose is probably there, so skipping out on mozzarella and ricotta is probably a good idea if bloating and indigestion seem related.
8. Whipping Cream: When most people think about lactose intolerance foods to avoid, they think of milk and cheese, but whipping cream, commonly used to top desserts and used in baking, can be just as troublesome.
9. Processed Cheeses: These less than artisan cheese products can lead to indigestion in two ways. For starters, the lactose they contain may be too much for some guts to handle. However, they’re over processing may play a role as well, contributing to uncomfortable bloating sensations in some people.
10. Fried Foods: An entire top 20 list can be made of just fried foods that can lead to bloating and indigestion, and it’s because the body simply cannot digest all of the fats (specifically Trans fats) that are found in deep fried edibles, but fried chicken and French fries are some of the worst (and, adding hot sauce or other reflux inducers will only ice the indigestion cake).
Foods that Cause Bloating and Constipation:
Constipation can greatly contribute to bloating, and the abdominal discomfort that can come from a combination sensation of bloating and bowel blockage can be incredible. There are quite a few foods that can keep the digestive process from moving along smoothly, but some are more likely to be foods that cause bloating and constipation than others.
11. Red Meat: Interestingly enough, when most people think of constipation causing foods, they think of common bowel blockers like cheese. But, red meat can take the body much longer to digest, which can lead to constipation.
12. Cookies: Cookies can add to the waist line but they can also have other effects from the waist down, like causing constipation, of which sugar can be a commonly overlooked culprit.
13. Cakes: Between the cake and the frosting, the sweet confection can be a big problem for the bowels due to their high sugar content. This is made even worse in terms of bloating when sugar substitutes are used.
14. Coffee: Coffee may be thought of as a natural diuretic, but its caffeine content can have an opposite effect on the other end, leading to constipation.
15. Tea: Caffeine rich beverages can lead to dehydration, which in turn can delay the movement of the digestive system. This can lead to constipation (decaf is a better choice but still contains some caffeine).
16. Chocolate: Between the high sugar and high fat, chocolate has a few strikes against it in terms of possibly contributing to constipation and thus bloating.
Foods that Cause Bloating and Water Retention:
Bloating is one of the most common water retention symptoms. When the body hangs on to water, it can lead to uncomfortable sensations and even swelling. Many things can bring about water retention symptoms, the most concerning of these of course being illness and disease, however there are also foods and beverages that may also be less ominous causes of excess bodily fluids that are worth noting.
17. Alcohol: Alcohol water retention has been studied more and more recently, and it’s thought that the adult libations may contribute to decreased urine output because of the large amount of sugars they contain.
18. Canned Tomato Sauce: Canned tomato sauce is incredibly high in salt and salt is one of the most common foods that cause bloating. Salt contributes to water retention, and foods that are packed with it can lead to excess water storage and uncomfortable bloat.
19. Canned Vegetables: While what’s inside may be healthy, what it’s packed in is often not. Canned vegetables often contain high amounts of salt that make them poor choices compared to their fresh counterparts.
20. Boxed Noodles and Rice: Overly refined foods like boxed noodle mixes and prepackaged rice dishes should be avoided unless lower sodium options are available because they can be foods that cause bloating. They contain high amounts of salt which can add to water retention woes and thus increase the likelihood of bloat.