15 Foods that Can Cause Painful Bloating

15 Foods that Can Cause Painful Bloating

It's no surprise that eating the wrong things can cause your stomach to start acting abnormally. You've probably been there before at some point. Once you hear the loud groaning and gas moving around, you may start to regret your meal choices for the day.

However, it's not always that easy to recognize exactly what may trigger your stomach to flare and bloat. Everybody's body is different so it is important to listen carefully to yours and document everything you're eating and how it makes you feel.

It can become really frustrating when you feel like you are making the right nutritional choices and are not seeing the results you were hoping for. We're going to give you a little insight into 25 foods that are contributing to your stomach woes. Cutting a few of these out of your diet might help you feel a little leaner and lighter, giving you peace of mind.

15 Foods that Can Cause Painful Bloating:

1. Carbonated Drinks: Carbonated Drinks can cause your belly to get bloated and gassy. The biggest culprits are any type of soda or soft drink. Seltzers and kombucha can be a healthier option but can also contribute to bloating.

2. Onions: Onions contain fructans which have the possibility to cause a little bit of stomach bloating. The acidity of onions may also cause your stomach to feel a bit uneasy and can lead to indigestion.

3. Apples: The higher fiber content in apples can cause an excess amount of gas in your stomach. Also, the skins can also be rough on your digestive tract.

4. Sugar Alcohols: An example of these is artificial sweeteners such as xylitol, mannitol or sorbitol found in processed foods such as granola bars. Look out for these sugar alcohols because they could be messing with your digestive tract.

5. Dairy Products: Dairy Products can be a huge culprit of stomach gas and bloating especially for people that are lactose intolerant.

6. Pizza: Your average American Style pizza is delicious, yes.. However it is loaded with saturated fats and salts, two things that can irritate and cause bloating in your stomach.

7. Canned Soup: Sometimes this can appear as a healthy option when your stomach is hurting. However, canned soup has as much sodium as any other product (roughly 750 to 1000 mg per can) which can cause major bloating.

8. Alcohol: Alcohol drinks can slow down your rate of digestion which can leave you feeling weighed down. Carbonated beers or mixed drinks with sodas will also increase bloating.

9. Corn: Corn is not easily digested by everyone and can clog up your GI Tract if you're prone to digestive issues.

10. Cruciferous Veggies: An example of these are Broccoli, Kale and Cabbage. These foods have amazing nutrients but can be really rough on your digestive tract when left in raw form.

11.  Legumes: Examples of Legumes are beans, lentils and peas. Once again, amazing foods that are filled with protein. However, best to stay away from these if you are bloating because of the gas that they produce.

12. Garlic: Garlic comes from a group of foods that are hard to pass through your digestive tract and drag water through your body, causing bloating, gas and discomfort.

13. Popcorn: Popcorn has been touted as a good snack that will help keep you full. However, popcorn is high in carbs and contains kernels that can be real hard to digest for some people. Save the popcorn for special occasions when you're not bloated.

14. Watermelon: This naturally sweet fruit has a very high level of fructose. Roughly 30 to 40% of people can't fully absorb fructose, which leads to bloating, gas, and sometimes diarrhea.

15. Wheat: Wheat can cause digestive problems especially for people that have gluten sensitivity issues. High levels of gluten have been shown to cause stomach build up and bloating.


Quick Tips to Reducing Stomach Bloating:

1. Continuously Hydrating: Your body needs to be continuously replenished with a sufficient amount of water on a daily basis to flush out all toxins.

2. Boiling Vegetables: Boiling and thoroughly cooking your vegetables so that they are softer is important. They need to be soft enough to pass easily through your digestive tract.

3. Find Alternatives to Carbonated Drinks: There are many zero calorie flavored waters that have zero sugar and natural flavors. One of our favorite's is 'Hint.' It's naturally sweet without sugar alcohols or artificial flavors.
4. Find Alternatives to Dairy: Dairy drinks can really cause a gas build up and make your stomach appear fuller and larger. The good news is there are many lactose free alternatives such as lactaid, coconut, rice and almond milk.

5. Juicing your Vegetables: This can be an easier option than boiling your vegetables if you have to make something quickly. There are so many delicious fruit and vegetable juice combinations to explore and take advantages of.

6. Limit Carb Intake: Having sandwhiches too often, or a dinner roll with most meals may make you overload on carbs. Try replacing breads with vegetables or eating burgers without the bun. This will make you feel increasingly lighter on a daily basis.


1. “10 Foods That Cause Bloating (& What to Eat Instead).” Paleo Blog, 17 Jan. 2018, blog.paleohacks.com/foods-that-cause-bloating/.

2. Smith, Dana Leigh. “35 Things That Give You a Bloated Stomach.” Eat This Not That, 9 Oct. 2017, www.eatthis.com/bloated-stomach/.

3. “Best and Worst Foods for Bloating.” Health.com, www.health.com/health/gallery/0,,20802995,00.html#worst-dairy-0.

4. “7 Foods That Are Making You Bloated.” Prevention, 12 Feb. 2016, www.prevention.com/health/foods-cause-bloating.

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