Stomach bloating: Avoid these five foods – worst culprits for the condition

Stomach bloating is a feeling most are familiar with. It’s when the belly feels stretched, swollen, puffy, or hard. There are few reasons as to why a person suddenly bloats after a meal. From swallowing too much air, the body holding onto too much water, or having an underlying health condition. To be certain what the cause is, one should speak with their GP. When it comes to food choices, there are five of the worst foods to eat that cause one to bloat. What are they?

Our results suggest that it might be able to reduce bloating without compromising on healthy fibre by lowering sodium intake

Noel Mueller

Stomach bloating is a common complaint for people globally. How the condition develops is down to gas in the body.

Gas occurs because of the bacteria in the colon and is a by-product of soluble fibre digestion. Inadequate or irregular intake of fibre and water will cause a person to experience bloating or constipation.

These foods should be avoided for a flatter tummy and less excess gas.


Higher salt intake can cause gastrointestinal bloating, according to ScienceDaily’s research.

Researchers determined that a diet high in sodium intake increased bloating in patients. Study author, Noel Mueller said: “Our results suggest that it might be able to reduce bloating without compromising on healthy fibre by lowering sodium intake.” 


Beans such as peas and lentils have a reputation for causing gas.

Beans contain high amounts of a complex sugar called raffinose, which the body has trouble breaking down.

Having a high intake of beans can increase gassiness.


Even small quantities of onions can cause bloating.

Onions contain fructans, which are soluble fibres that cause excess gas in the body. Onions also contain fructose, a natural sugar present in many fruits and vegetables.

For some people, an inability to properly break down and absorb these sugars causes them to bloat.

Fizzy drinks

The bubbles need to go somewhere and unfortunately most of the time it’s in the belly which causes it to swell out. According to Go With Your Gut author, Robyn Youkilis, any carbonated drinks cause bloating.

“The fizzing bubbles in carbonated drinks are actually gas, which can get trapped in your stomach and make you feel like you’ve been pumped with helium,” she said.

Gas and bloating are facts of life and no one is exempt from them.

If you are suffering from digestive symptoms, you are not alone. Normally bloating goes away in due time.

However, if the bloating is persistent or causing pain, you should speak with your GP about the possible causes.

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