Bloating can be a painful and uncomfortable experience. It occurs when your stomach swells up and feels tight due to trapped gas or excess water retention. Luckily, there are ways to help reduce bloating, and one way is by avoiding certain foods.

Here are ten foods to avoid if you want to beat bloating:.

1. Beans and Lentils

Beans and lentils are notorious for causing bloating. They contain a complex sugar called oligosaccharide that is difficult to digest. When the sugar reaches the large intestine, it ferments, causing gas and bloating.

So if you’re prone to bloating, it’s best to avoid these foods or eat them in moderation.

2. Dairy Products

Dairy products are another common cause of bloating. They contain lactose, a sugar that many people have trouble digesting. If you’re lactose intolerant, your body can’t break down lactose, which can lead to gas and bloating.

So if you experience bloating after consuming dairy products, it’s a good idea to try switching to lactose-free alternatives.

3. Carbonated Beverages

Carbonated beverages like soda and sparkling water can cause bloating because they contain carbon dioxide gas. When you drink these beverages, you swallow air which can contribute to bloating.

Additionally, the sugar or artificial sweeteners in these drinks can also lead to bloating. So if you want to reduce bloating, it’s best to avoid carbonated beverages.

4. Cruciferous Vegetables

Cruciferous vegetables like broccoli, cauliflower, and cabbage are known for causing bloating. They contain raffinose, a complex sugar that is difficult for your body to digest.

When the sugar reaches the large intestine, it ferments, causing gas and bloating. So if you’re prone to bloating, it’s best to avoid these vegetables or eat them in moderation.

5. Apples

Apples are a healthy snack, but they can also cause bloating. They contain a type of sugar called fructose, which can be difficult for your body to digest. Additionally, apples also contain pectin, a type of fiber that can cause gas and bloating.

So if you’re prone to bloating, it’s best to avoid apples or eat them in moderation.

6. Onions

Onions are a common ingredient in many dishes, but they can also cause bloating. They contain fructans, a type of oligosaccharide that is difficult for your body to digest. When the sugar reaches the large intestine, it ferments, causing gas and bloating.

So if you’re prone to bloating, it’s best to avoid onions or eat them in moderation.

7. Sweeteners

Sweeteners like sorbitol and xylitol are commonly found in sugar-free gum and candy. While they may seem like a healthy alternative to sugar, they can also cause bloating.

Sweeteners are not fully absorbed by your body, so they can ferment in your intestines, causing gas and bloating. So if you want to avoid bloating, it’s best to avoid sweeteners altogether.

8. Fried Foods

Fried foods can be delicious, but they can also cause bloating. Fried foods are high in fat and can be difficult for your body to digest. Additionally, the high sodium content in fried foods can also lead to water retention and bloating.

So if you want to avoid bloating, it’s best to limit your intake of fried foods.

9. Processed Foods

Processed foods like chips, crackers, and cookies can also cause bloating. These foods are often high in sodium, which can lead to water retention and bloating.

Additionally, many processed foods are made with refined carbohydrates that can be difficult for your body to digest, leading to gas and bloating. If you want to avoid bloating, it’s best to limit your consumption of processed foods.

10. Alcohol

Alcohol can cause bloating for a few different reasons. Firstly, alcohol can irritate your gastrointestinal tract, leading to gas and bloating. Additionally, alcohol can also cause water retention, leading to bloating.

To avoid bloating, it’s best to limit your alcohol consumption and drink plenty of water to help flush out toxins.