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  • Writer's pictureLisa Smith

Top 10 Most Bloating Foods: Banish the Bloat!

Updated: Apr 9

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Bloating and Constipation are Common in Midlife: What Can You do to Ease Your Digestion?

Bloating is like that annoying friend who always shows up uninvited and overstays their welcome! We know how frustrating it can be to deal with that uncomfortable balloon feeling in your belly.

Digestive problems such as constipation and bloating are common during midlife and peri-menopause, due to changing hormone levels and poor gut health.

In this blog post, I'll spill the beans (pun intended) on the top 10 most bloating foods that can wreak havoc on your digestive system. I will also share some great tips to help you keep bloating at bay.

What Causes Bloating?

Bloating can be caused by various factors, including:

  • Gas Build-up: Gas can accumulate in your digestive system due to the breakdown of undigested food by bacteria. This build-up can cause your abdomen to feel swollen and uncomfortable.

  • Overeating: Consuming large meals or eating too quickly can overwhelm your digestive system, leading to bloating.

  • High-Fibre Foods: While fibre is essential for digestion, too much of it, especially if you're not used to a high-fibre diet, can cause gas and bloating.

  • Food Intolerances: Some individuals are intolerant to certain foods, like lactose or gluten, which can trigger digestive discomfort and bloating.

  • Carbonated Drinks: Fizzy drinks release carbon dioxide gas in your stomach, leading to bloating.

  • Swallowing Air: Chewing gum, drinking through straws, or talking while eating can cause you to swallow air, contributing to bloating.

Top 10 Most Bloating Foods

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What are the Most Bloating Foods?

Here's a list of the top 10 foods most likely to be causing your bloating:

1. Cruciferous Vegetables: Fibre-full but gas-packed! Oh, those lovely cruciferous vegetables like broccoli, cauliflower, sprouts and cabbage! Cruciferous vegetables are full of fibre and nutrients, but they also come with a not-so-great side effect, gas. Yeah, we've all been there, feeling like a human whoopee cushion after eating these goodies. To keep bloating in check, try cooking these veggies thoroughly, or go for smaller portions. Your tummy will thank you!

2. Beans and Legumes: Here comes the gas express, beans, beans they're good for your heart... Well, they're good for you, but they can also make you bloated. These protein-packed powerhouses come with complex carbs and lots of fibre that might not sit too well with some of us. Try using well rinsed tinned beans and lentils. It's best to soak legumes with a pinch of salt and a dash of apple cider vinegar for at least 8 hours before cooking. Gradually increasing your intake can help your digestive system ease into it.

3. Onions and Garlic: Delicious, but deadly for bloating. Onions and garlic add that savoury flavour to our dishes, but they contain fructans. Fructans are a type of carb that can cause bloating in sensitive tummies. No need to cut them out entirely, though! Cooking them well or using smaller amounts can make all the difference in preventing that balloon belly feeling.

4. Carbonated Drinks: Fizz, what a glass of gas! Raise your hand if you love a good fizzy drink or sparkling water. Well here's the thing: all that carbonation introduces extra gas into your gut, leading to—you guessed it—bloating. Try switching to still water or sipping on some soothing herbal teas instead. These are my favourite herbal teas.

5. Dairy Products: Lactose, it's a belly bloating beast! Lactose, the natural sugar in milk products, can be tough to handle for some of us. There are plenty of lactose-free alternatives out there. Or why not give lower lactose fermented dairy products like yoghurt and kefir a whirl? They might be easier on your belly.

6. Processed Foods: Salty and bloated, Oh dear! Processed snacks are convenient and tasty, but they can also pack a punch when it comes to bloating. These foods often come loaded with salt, artificial additives, and preservatives, which can lead to water retention and that puffy feeling. Next time you're hungry for a snack, to avoid the bloat reach for whole, fresh foods instead.

7. Artificial Sweeteners: Zero calories, but not zero bloat! Sugar-free products may seem like a saviour for your waistline, but watch out for those sneaky artificial sweeteners! Sorbitol and mannitol. These sweeteners can cause bloating and digestive discomfort in some of us. Switch to natural sweeteners like stevia or honey for a lower sugar gut-friendly treat.

8. Salty Snacks: Satisfying, but bloatifying crisps and all those salty snacks might taste good, but they can leave you feeling puffy and bloated. Why? Salt can cause water retention, and that's no fun! Swap out the salty snacks for healthier options like my favourite air-popped popcorn or no added oil roasted nuts for a satisfying crunch without the bloat.

9. High-Fructose Fruits: Sweet fruits are like nature's candy, but some of them come with a higher fructose content, which can lead to uncomfortable bloated bellies. Apples, pears, dried fruits and watermelon, they are the worst! But don't worry, you don't have to stop eating these delicious fruits altogether. Try pairing them with protein or healthy fats to slow down digestion and keep that bloating in check.

10. Wheat-Based Products: Gluten, the bloating culprit along with fodmaps such as fructans, found in wheat and some other grains, can be a troublemaker for some. It can cause bloating and digestive woes for those with sensitivity or intolerance. But, gluten-free grains like quinoa or rice are excellent alternatives that won't bloat you up.

Effective Bloating Remedies for Relief

woman holding peppermint tea in a mug

If you're experiencing bloating, try these simple tips to find relief and banish your bloat:

  • Peppermint Tea: Peppermint tea has natural properties that can help relax the digestive tract muscles and relieve bloating.

  • Ginger: Ginger is known for its anti-inflammatory properties, which can soothe the digestive system. You can consume ginger tea or add it to your meals.

  • Probiotics: Incorporate probiotic-rich foods like yogurt, kefir, and sauerkraut into your diet to promote a healthy gut microbiome.

  • Stay Hydrated: Drinking enough water can help prevent constipation, which often contributes to bloating.

  • Exercise: Gentle physical activity like walking can help stimulate digestion and reduce bloating.

  • Limit Gas-Producing Foods: Reduce your intake of beans, lentils, broccoli, and cabbage, as these foods can increase gas production.

3 Tips to Prevent Bloating

prawn and rice bowl

Here are 3 nutrition tips to prevent bloating through diet:

  1. Balanced Meals: Consume smaller, balanced meals throughout the day rather than large, heavy ones. This reduces the strain on your digestive system.

  2. Chew Slowly: Eating slowly and mindfully allows your body to properly digest food and minimises the amount of air you swallow.

  3. Low-FODMAP Diet: Consider a low-FODMAP diet if you suspect specific food intolerances. This is a short term elimination diet that restricts fermentable carbohydrates that can trigger bloating.

Bloating Be Gone!

There you have it, armed with the knowledge of these top 10 most bloating foods, you can take control of your own digestive destiny. With these tips and tricks, you'll be well on your way to a happy, healthy gut, and bloat-free life.

Remember, everyone's body is unique, so listen to yours and pay attention to how it reacts to different foods. If bloating persists or you're dealing with other digestive issues, don't hesitate to consult with a registered nutrition practitioner for personalised guidance.

Manchester Nutrition

Lisa Smith online nutritionist

I'm a BANT registered nutritionist based in Manchester, specialising in metabolic health and gut health for women over 35. Cheshire Nutrition is based in Manchester. I work online with clients all over the UK and Europe.

Discover the power of nutrition for gut health! Book your free online health review, to find out how nutritional therapy can help you ease bloating, lose weight and improve your gut health.

DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on my website.


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