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8 Foods That Bloats Your Stomach


Legumes commonly cause bloating and gas due to their complex structure of starch and protein. Some of the sugars they contain are difficult for the body to break down, which leads to gas and bloating.

Soaking and cooking legumes well helps to reduce bloating.


Lactose intolerance can range from mild to severe, but either way, gas is usually a symptom. If you feel gassy after a few slices of cheese or a bowl of cereal with milk, you may be lactose intolerant, which means your body lacks the necessary enzymes to break down lactose (the sugar found in dairy products). So before all that gas gets to you, steer clear of dairy products and opt for the many lactose-free or nondairy alternatives out there.


The air bubbles in carbonated drinks – even if they’re diet – will expand inside your GI tract. Instead, drink water flavored with lemon, lime, or cucumber. So if you want to keep your midsection looking a little flatter stick with plain old H2O.


Nature’s candy, dried fruit can be a great source of nutrients and fiber. But, it can be drying for the digestive system, hard to digest, and too heavy for most people.

The natural fruit sugar in dried fruits can cause gas and flatulence a few hours after you eat them. Dried fruits are particularly high in fructose; fresh stone fruits, citrus fruits, and berries are safer options for those with sensitivity.


These highly nutritious veggies are often avoided because of the odoriferous outcome. Cabbage and broccoli are cruciferous vegetables, which contain raffinose – a sugar that remains undigested until bacteria in your gut ferment it, which produces gas and, in turn, makes you bloat. Avoid these if you’re prone to bloating, or at least reduce your intake.


Think twice before picking up the saltshaker. Eating high-sodium foods can trigger water retention, which can bloat your stomach. Sodium sneaks its way into most processed and packaged foods, including soups, breads. When and if you do succumb to salt, drink a lot of water to help flush it out.


An apple a day may save you a trip to the doctor’s office, but it does not keep the bloat away. Some people have trouble tolerating fructose, a sugar found in apples and other fruits. Apples are high in fiber, which can contribute to a bloated feeling.

Don’t avoid them entirely, though. Eating half or a quarter of these fruits, or peeling them first, will allow you to enjoy their flavor without paying the price.


Watch out for microwavable meals and canned soups, along with bottled salad dressing, condiments and sauces, which are typically high in salt. While some frozen meals are low-calorie, many also contain upwards of 500 mg of sodium – almost 25 percent of your daily recommended value – causing water retention and bloating.

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