Top Foods Which Cause Stomach Bloating!

Ever woke up with a flat stomach in the morning , and right after the breakfast the stomach bloat like a balloon ?? Confused about it? If you are suffering each day feeling heavy, tired , cramped and sluggish, then probably you are eating some food which bloats your stomach.

You need to know about the foods which are making you bloated.

Bloating is the result of gas or fluid accumulating or when you large intestine is not able to digest certain food items.


  • Bean and legumes: Beans and legumes such as chickpeas ,lentils , peanuts , soya beans etc usually make people feel heavy. It’s the fibre in it which is blamed is here , but its actually the sugar which is hard to break down. So try to it beans and legumes in moderation.

  • Carbonated Drinks: The bubbles contained in soft drinks and even sparkling water cause air to enter into your digestive system, which in turn causes bloating. It’s even worse if you drink with a straw. Indeed, the air within the straw finds itself also directly into your stomach

  • Broccoli, Asparagus and Cabbage: Cruciferous veggies such as kale , cauliflower , broccoli , cabbage are extremely high in fiber , which is difficult for your body to break down when eaten in raw form, so try to avoid raw form of these veggies , have it in the cooked or steamed form to avoid bloating.

  • Whole Grains: Whole grains such as Rye , Wheat , Barley are so healthy because of their high fibre content. But fibre is an indigestible carbohydrate. Abruptly increasing the amount of fibre can cause gas, bloating, and constipation in your body. Limit the amount of fibre and drink plenty of water with high fibre rich food.

  • Dairy products: There are many dairy products available like milk , cheese , yogurt and butter. However 75% of the world’s population can’t break down lactose , the sugar found in milk. So try to consume rice milk , soy milk , coconut which are an alternative to milk.

  • Onions: Even though they’re usually eaten as stopping or part of a side dish ,onions are of the main dietary sources of fructans . These are soluble fibre that can cause bloating

  • Sugar Alcohol: Sugar alcohol are used to replace sugaring sugar - free goods and chewing gums. Common type of sugar alcohol are xylitol , sorbitol and mannitol.It tend to cause digestives issues like bloating , diarrhoea. gas since they reach large intestine unchanged.

  • Salty foods: Sodium may not cause gas, but it definitely makes you retain water. Cut back on the salt you add to food . And limit the use of salt

  • Apples and Pears: These fruits contain about five grams of fiber each, so they're an excellent source of soluble fiber, but they can also make your tummy heavy. 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

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

Have you been consuming any of these food items and have feel bloated right after? What have you done to get relief? Next time focus on the quantity of these food items before consuming them to avoid stomach bloating.

Have questions or feedback, please put them in comment sections below. Don't forget to share this your friends.

About Dietician Ankita Gupta Sehgal

She is one of the best dietitian in Delhi NCR, with 12 years of expertise in Weight Loss, PCOD Correction, Sports Fitness, Thyroid Diet, Diabetic and Cholesterol Management Diets. Consult Dt. Ankita for the most personalised diet plans in person on online for best diet plans, starting at just Rs. 2500 per month. Book Now!

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