Abdominal bloating is a common digestive issue that affects millions of people worldwide. It is characterized by a feeling of fullness, tightness, or swelling in the stomach area.

Although there can be various reasons for abdominal bloating, certain foods are notorious for causing it. In this article, we will highlight 30 such foods.

1. Beans

Beans are a great source of protein and fiber, but they are notorious for causing abdominal bloating. This is because they contain oligosaccharides, a type of carbohydrate that the body can’t break down easily.

The undigested oligosaccharides ferment in the large intestine, causing gas and bloating.

2. Broccoli

Broccoli is a nutritious vegetable loaded with vitamins and minerals, but it can also cause abdominal bloating. This is because broccoli contains raffinose, a type of carbohydrate that is difficult to digest.

When this carbohydrate reaches the large intestine, it is fermented by bacteria, causing gas and bloating.

3. Cabbage

Cabbage is a cruciferous vegetable that is packed with nutrients, but it can also cause abdominal bloating. This is because cabbage contains raffinose, a carbohydrate that is difficult to digest.

When raffinose reaches the large intestine, it is fermented by bacteria, causing gas and bloating.

4. Carbonated Beverages

Carbonated beverages like soda and sparkling water contain bubbles of gas that can get trapped in the stomach, causing abdominal bloating.

In addition, most of these beverages are high in sugar and artificial sweeteners, which can also cause digestive issues.

5. Dairy Products

Dairy products like milk, cheese, and ice cream can cause abdominal bloating in people who are lactose intolerant.

Lactose is a sugar found in dairy products, and some people’s bodies can’t produce enough lactase, the enzyme needed to digest lactose. As a result, lactose moves to the large intestine undigested, causing gas and bloating.

6. Fructose

Fructose is a type of sugar found in many fruits and vegetables, as well as in high-fructose corn syrup. Some people have difficulty digesting fructose, which can cause abdominal bloating.

In addition, foods that are high in fructose are often high in fiber, which can also contribute to bloating.

7. Fatty Foods

Fatty foods like fried foods, fatty meats, and creamy sauces can take longer to digest, which can cause abdominal bloating.

In addition, these foods can cause the lower esophageal sphincter to relax, allowing stomach acid to flow back up into the esophagus, causing heartburn and bloating.

8. Gum

Gum chewing can cause abdominal bloating because it causes people to swallow air, which can get trapped in the stomach. In addition, some gums contain artificial sweeteners that can cause digestive issues like bloating and gas.

9. Lentils

Lentils are a nutritious source of protein and fiber, but they are also a common cause of abdominal bloating. This is because lentils contain oligosaccharides, a type of carbohydrate that the body can’t break down easily.

The undigested oligosaccharides ferment in the large intestine, causing gas and bloating.

10. Onions

Onions are a common ingredient in many dishes, but they can cause abdominal bloating in some people. This is because onions contain fructose and fructans, which are types of carbohydrates that are difficult to digest.

When these carbohydrates reach the large intestine, they can cause gas and bloating.

11. Peaches

Like other fruits, peaches contain fructose, a type of sugar that can be difficult to digest for some people. In addition, peaches are often high in fiber, which can also contribute to bloating.

12. Pears

Like peaches, pears contain fructose, a type of sugar that can be difficult to digest for some people. In addition, pears are often high in fiber, which can also contribute to bloating.

13. Peas

Peas are a nutritious source of protein and fiber, but they can also cause abdominal bloating. This is because peas contain oligosaccharides, a type of carbohydrate that the body can’t break down easily.

The undigested oligosaccharides ferment in the large intestine, causing gas and bloating.

14. Processed Foods

Processed foods like chips, crackers, and deli meats can cause abdominal bloating because they are often high in salt, preservatives, and other additives that can be difficult for the body to digest.

In addition, many processed foods are low in fiber, which can also contribute to bloating.

15. Prunes

Prunes are often recommended to alleviate constipation, but they can also cause abdominal bloating. This is because prunes contain sorbitol, a type of sugar alcohol that can be difficult to digest.

When sorbitol reaches the large intestine, it can cause gas and bloating.

16. Rye

Rye is a type of grain that contains fructans, a type of carbohydrate that can be difficult to digest for some people.

In addition, rye is often used to make bread and other baked goods that are high in calories and low in fiber, which can contribute to bloating.

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17. Soy Products

Soy products like tofu and soy milk can cause abdominal bloating in some people. This is because soy contains oligosaccharides, a type of carbohydrate that the body can’t break down easily.

The undigested oligosaccharides ferment in the large intestine, causing gas and bloating.

18. Spicy Foods

Spicy foods can cause abdominal bloating in some people because they can irritate the lining of the stomach and intestines.

In addition, some people’s bodies may not be able to handle the capsaicin found in some spicy foods, which can cause digestive issues.

19. Sugar Alcohols

Sugar alcohols like xylitol and erythritol are often used to sweeten sugar-free foods like gum and candy, but they can also cause abdominal bloating.

This is because sugar alcohols are not completely absorbed by the body and can ferment in the large intestine, causing gas and bloating.

20. Wheat

Wheat is a common ingredient in many foods, but it can cause abdominal bloating in some people. This is because wheat contains fructans, a type of carbohydrate that can be difficult to digest.

In addition, many wheat-based foods like bread and pasta are low in fiber, which can contribute to bloating.

21. Apples

Apples are a nutritious fruit, but they can cause abdominal bloating in some people. This is because apples contain fructose, a type of sugar that can be difficult to digest.

In addition, apples are often high in fiber, which can also contribute to bloating.

22. Artichokes

Artichokes are a good source of fiber and antioxidants, but they can also cause abdominal bloating. This is because artichokes contain inulin, a type of carbohydrate that can be difficult to digest.

When inulin reaches the large intestine, it is fermented by bacteria, causing gas and bloating.

23. Asparagus

Asparagus is a nutritious vegetable, but it can also cause abdominal bloating. This is because asparagus contains oligosaccharides, a type of carbohydrate that the body can’t break down easily.

The undigested oligosaccharides ferment in the large intestine, causing gas and bloating.

24. Avocado

Avocado is a healthy source of fat, but it can cause abdominal bloating in some people. This is because avocado contains sorbitol, a type of sugar alcohol that can be difficult to digest.

When sorbitol reaches the large intestine, it can cause gas and bloating.

25. Cauliflower

Cauliflower is a nutritious vegetable, but it can also cause abdominal bloating. This is because cauliflower contains raffinose, a type of carbohydrate that is difficult to digest.

When raffinose reaches the large intestine, it is fermented by bacteria, causing gas and bloating.

26. Corn

Corn is a common ingredient in many foods, but it can cause abdominal bloating in some people. This is because corn contains cellulose, a type of fiber that is difficult to digest.

In addition, corn is often used to make corn syrup, which is high in fructose and can also contribute to bloating.

27. Mushrooms

Mushrooms are a nutritious food, but they can cause abdominal bloating in some people. This is because mushrooms contain polyols, a type of sugar alcohol that can be difficult to digest.

When polyols reach the large intestine, they can cause gas and bloating.

28. Nuts

Nuts are a healthy snack, but they can cause abdominal bloating in some people. This is because nuts are high in fat, which can take longer to digest and cause bloating.

In addition, some nuts like cashews and pistachios are high in fructans, a type of carbohydrate that can also contribute to bloating.

29. Raisins

Raisins are a concentrated source of sugar, and they can also cause abdominal bloating in some people. This is because raisins contain sorbitol, a type of sugar alcohol that can be difficult to digest.

When sorbitol reaches the large intestine, it can cause gas and bloating.

30. Watermelon

Watermelon is a refreshing fruit, but it can also cause abdominal bloating in some people. This is because watermelon contains fructose, a type of sugar that can be difficult to digest.

In addition, watermelon is often eaten in large quantities, which can contribute to bloating.

Conclusion

Abdominal bloating can be caused by a variety of factors, including certain foods. If you are prone to bloating, it is a good idea to avoid or limit your consumption of the foods listed above.

In addition, it is important to drink plenty of water and eat a diet rich in fiber to promote good digestion.