Why does your stomach bloat? Top foods that cause bloating and effective ways to reduce it.

Unpopular opinion, but can we stop demonizing bloating? The wellness industry often pushes the idea that any bloating means something is wrong, offering quick-fix solutions for a ‘flat tummy’, but here’s the (scientific) truth: feeling a little bloated after a meal, especially a large one or after eating high-fiber foods, is completely normal. What’s not normal is chronic, painful bloating or extreme distension, like there’s a balloon inside your belly, that happens all the time. If that’s the case, it’s best not to dismiss it and to speak to a digestive health specialist to rule out any underlying issues.

The 'beat the bloat' trend promises magic solutions, but I assure you, having a flat stomach all day long is neither realistic nor attainable, no matter what the diet industry or influencers try to sell you (resets, workouts, tummy teas, supplements, etc.). It’s completely normal for our stomachs to expand after eating, as our bodies are designed to process food. Hormonal fluctuations, especially before or during menstruation, can also cause temporary bloating.

In this post, we’re going to explore:

• Why we bloat.

• Common foods and reasons bloating occurs.

• Digestive issues that can trigger bloating.

• Practical tips to reduce bloating and feel more comfortable.

• Foods that can help reduce bloating.

Before we start, I’m very aware that bloating and gut health, in general, are complex and nuanced topics, and they’re not as straightforward as they might seem ¹. From causes to treatment, there’s a lot of nuance involved, and unfortunately, I can’t cover everything in a single blog post.

1. Why do we bloat?

Bloating is a normal part of digestion and has many causes; there isn't one single factor that causes bloating, and therefore no single treatment. It occurs when gas builds up in the digestive tract, often as a result of microbes in our intestines breaking down undigested food and fiber. These bacteria are essential for our gut health, and as they ferment the food, they release gas as a byproduct ². The amount of gas produced and how sensitive we are to it varies from person to person, and the gas produced by bacteria is a normal part of the digestive process ³.

Several factors influence why and when we bloat. One of the most common reasons is the type of food we eat. For example, high-fiber foods like beans, whole grains, and certain vegetables (e.g., broccoli, Brussels sprouts, cabbage, and cauliflower) are known to produce gas as they ferment in the large intestine. Other culprits include carbonated beverages, which trap air in the digestive tract, and artificial sweeteners, which can be hard to digest. Chewing gum and swallowing too much air (called aerophagia) can also cause bloating ⁴. For some people, food intolerances, such as lactose or gluten sensitivity, can also lead to bloating ⁵.

Hormonal changes also play a role. Women often experience bloating before or during their menstrual cycle due to fluctuations in estrogen and progesterone, which can cause the body to retain water and slow digestion ⁶ ⁷ . Additionally, stress and anxiety can impact the gut-brain axis, leading to changes in digestion and heightened sensitivity to gas, which can make bloating feel more severe ⁸.

2. Common digestive issues that can cause bloating

Sensitivity to high FODMAP foods

This is a common reason for bloating. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are types of carbohydrates that can be difficult for some people to digest ¹¹.

Food intolerances

For some people, specific foods (like gluten or lactose) can trigger bloating and other digestive symptoms ⁹ ¹⁰.

Irritable Bowel Syndrome (IBS)

IBS affects the large intestine and can cause bloating, cramping, and changes in bowel habits. In irritable bowel syndrome (IBS), up to 90% of patients report experiencing bloating, with notable variations based on gender, with more women affected than men, as well as differences in bowel habits and symptom severity ¹².

Small Intestinal Bacterial Overgrowth (SIBO)

This occurs when there’s an overgrowth of bacteria in the small intestine, leading to gas and bloating ¹³.

Constipation and poor motility

When stool stays in the colon for too long, it can cause discomfort and bloating ¹⁴.

Other issues that can cause bloating:

Menstrual cycle: Hormonal changes during your menstrual cycle, especially shifts in estrogen and progesterone, can lead to water retention and bloating ¹⁵.

Not drinking enough water with fiber-rich meals: Fiber is essential for healthy digestion, but without enough water, it can cause bloating and constipation, as fiber needs water to move smoothly through the digestive system.

Gut-brain axis: The gut and brain communicate via a complex system known as the gut-brain axis. Stress, anxiety, or emotional imbalances can affect gut motility and sensitivity, leading to bloating ¹⁶.

Functional dyspepsia: While the exact cause of functional dyspepsia is unknown, it's believed to involve issues with the way the stomach and upper digestive tract function. These may include problems with muscle contractions, nerve signaling, or the balance of acids in the stomach ¹⁷.

High salt intake: Consuming too much salt can lead to water retention, causing bloating.

High sugar intake: When the body stores glycogen from carbohydrates, it also stores around 3 grams of water for every gram of glycogen. This can lead to temporary bloating or water retention, especially after a high-carb meal.

Other medical conditions: Prior gastroesophageal surgery, pelvic floor dysfunction, gastroparesis, thyroid dysfunction, sucrase-isomaltase deficiency, eating disorders (anorexia, bulimia), H. pylori infection, diverticular disease, etc ¹⁸ ¹⁹ ²⁰.

Medications: Certain medications can contribute to bloating.

2. Top common foods that cause bloating

Many foods can cause bloating, and sometimes it’s just a natural part of eating. But knowing which foods are likely to trigger gas and bloating can help you make adjustments. Here are some common culprits:

High FODMAP foods: FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are a group of fermentable carbohydrates that are poorly absorbed by the small intestine. High FODMAP foods, such as certain fruits (apples, pears, and watermelon), vegetables (asparagus, cauliflower), dairy products, and wheat-based foods, can lead to bloating, gas, and discomfort, especially in people with FODMAP sensitivity or IBS.

Carbonated beverages: The bubbles from soda, sparkling water, and other fizzy drinks can trap gas in your stomach.

High-fiber foods: While fiber is great for digestion, foods like broccoli, beans, and whole grains can produce gas during digestion.

Sugar alcohols (polyols): Found in many sugar-free products, sweeteners like sorbitol, mannitol, and xylitol can be tough on your gut. I personally get painful bloating from sorbitol.

Cruciferous vegetables: Sadly for broccoli lovers (myself included!), veggies like broccoli, cauliflower, and Brussels sprouts contain raffinose, a type of sugar that ferments in the gut, leading to bloating.

Fermented foods: While great for gut health, foods like sauerkraut and kimchi can sometimes cause a temporary increase in gas production.

Chewing gum and sugar-free products: Not only do these often contain artificial sweeteners, but the act of chewing gum can cause you to swallow air, which can lead to bloating.

Fructans: Foods like garlic, onions, and wheat contain this carbohydrate, which can be hard to digest and lead to gas production.

Dairy products: If you’re lactose intolerant, dairy can lead to bloating and discomfort.

Beans and legumes: Known for their high fiber content, beans can be hard to digest for some people, leading to bloating.

Artificial sweeteners: In addition to sugar alcohols, sweeteners like aspartame and sucralose, commonly found in diet sodas and sugar-free products, may also contribute to bloating in some people.

Overeating: Even if the foods you're eating aren't high in FODMAPs or gas-producing, simply consuming too much food at once can lead to bloating as your stomach stretches to accommodate the extra volume.

Caffeine: Caffeine can trigger gastrointestinal discomfort and bloating by increasing stomach acid production, which may contribute to issues like indigestion, heartburn, and gastroesophageal reflux disease (GERD).

Probiotics: While probiotics can offer great benefits for gut health, they can sometimes contribute to bloating due to increased gas production as the gut adjusts to new bacteria.

3. Effective tips on how to reduce bloating naturally

Disclaimer: The strategies to reduce bloating can vary significantly depending on the underlying cause. For example, bloating from consuming a high-fiber diet may require different solutions than bloating caused by constipation or food intolerances. That’s why it’s important to identify the root cause of your bloating and working with a digestive health specialist. While these may provide relief for many, individual responses can vary.

Keep a food journal: I know it’s time-consuming (I’ve done it myself), but it’s worth it. Start by tracking everything you consume: drinks, including caffeine (whether on an empty stomach or not), sparkling water, all meals throughout the day, and even chewing gum. Note how the food was eaten (raw or cooked) and any symptoms you experience to identify patterns. This can help you pinpoint specific foods that trigger bloating.

Low FODMAP diet: If bloating is a persistent problem, you might benefit from following a low FODMAP diet, which eliminates fermentable sugars that can cause gas ²¹ ²² ²³.

Avoid sugar-free products and chewing gum: Artificial sweeteners like sorbitol, erythritol, mannitol, maltitol, and xylitol are known for causing bloating ²⁴.

Try herbal teas: Teas like peppermint and ginger can soothe the digestive tract and reduce bloating.

Mindful eating: Slow down when you eat! Eating quickly can cause you to swallow air, which leads to bloating ²⁵.

Gentle movement/physical exercise: Movement helps stimulate digestion and reduce bloating. Even a simple walk after meals or yoga could help ²⁶.

Eat enough fiber (gradually) and try to spread your fiber intake evenly throughout the day (e.g., avoid consuming all of your fiber in one meal). If you’re increasing your fiber intake, do so gradually. This allows your digestive system to adjust and reduces the risk of bloating.

Soak beans and legumes: If beans cause bloating, try soaking them before cooking to reduce the compounds that cause gas.

Stay hydrated: Dehydration can slow digestion and lead to bloating, so make sure you’re drinking enough water throughout the day.

Avoid tight clothing: Restrictive clothing can compress your stomach and make bloating feel even worse.

Chew your food well: Properly chewing your food breaks it down into smaller particles, making it easier for your digestive system to process. Aim for 10-15 chews per mouthful. It also reduces the amount of air you swallow while eating, which can help prevent bloating and gas buildup.

Give your gut a break: Allowing at least 12 hours between dinner and breakfast gives your digestive system time to rest and reset. This practice can help reduce bloating by allowing your gut to clear gas and waste more effectively.

Manage stress: Stress can disrupt digestion and contribute to bloating due to the gut-brain connection. Practicing stress-management techniques like meditation or deep breathing can improve gut function and reduce bloating.

Prioritize sleep: Getting enough quality sleep is crucial for overall digestive health. Poor sleep can slow digestion, increase stress hormones, and contribute to bloating, so aim for 7-9 hours of restful sleep each night to support your gut ²⁷.

Avoid stimulants on an empty stomach: Consuming stimulants like caffeine on an empty stomach can irritate your digestive system and increase bloating. It’s best to have caffeine-containing products after a meal to avoid discomfort.

4. Foods that can help reduce bloating

1.Peppermint oil

Peppermint, especially in oil form, can help relax the muscles of the digestive tract, reducing bloating and gas. Several studies have demonstrated that peppermint oil can help alleviate abdominal pain associated with IBS ²⁸ ²⁹ ³⁰.

2. Ginger

Ginger has natural anti-inflammatory properties and helps stimulate digestion, which can ease bloating and gas. While it may help with digestion, more studies are needed to confirm its definitive role in reducing bloating ³¹ ³².

3. Soluble fibers and psyllium husk can be really helpful if you're constipated and provide relief for IBS symptoms. Inulin and chia seeds are also great sources of soluble fiber that support digestion and promote regular bowel movements. However, excessive intake of insoluble fiber may cause bloating and abdominal discomfort in some people ³³.

4. Prebiotics

Prebiotics can be tricky. Why? It’s possible that probiotics might make you feel more bloated, especially if your body isn't used to them. While probiotics may help in treating SIBO, it's still unclear which strains work best. Overall, the evidence on whether probiotics can relieve bloating is mixed, but Lactobacillus and Bifidobacterium strains seem to be the most helpful ³⁴ ³⁵.

Others:

Melatonin: There is evidence that melatonin supplements can help reduce IBS symptoms, particularly pain and overall discomfort, while also improving quality of life. However, it does not appear to have a significant effect on bloating ³⁶. Additionally, it can improve sleep and mood, addressing both the physical and psychological aspects of IBS*.

*Note: Melatonin is primarily used for sleep and should not be taken during the day.

Digestive Enzymes: Digestive enzymes help break down food more efficiently, reducing the chance of undigested particles fermenting in the gut, which can cause gas and bloating. For example, Lactase and alpha-galactosidase supplements can help manage lactose intolerance and reduce gas from bean sugars, respectively ³⁷ ³⁸.

Neuromodulators/Modulating the Brain-Gut Axis: These are medications that can help manage gut-related discomfort by altering how the brain and gut communicate about pain and sensation. They work by calming the nerves in the digestive system, which can reduce sensations of bloating, fullness, and pain, especially in people with conditions like IBS. The most common neuromodulators used for bloating are low doses of tricyclic antidepressants (TCAs) like amitriptyline or nortriptyline (these are prescribed at doses lower than those for depression) ³⁹.

Drugs: Such as Simethicone, Rifaximin, Prokinetics, and Antispasmodics are commonly used for managing bloating and target various underlying causes, such as excess gas, slow digestion, or gut sensitivity ⁴⁰.

Biofeedback therapy: Biofeedback therapy uses real-time sensor feedback to help individuals control physical responses like abdominal and pelvic floor muscle tension, which can ease bloating and digestive discomfort. It's especially useful for bloating related to stress or pelvic floor dysfunction, improving gut motility and relaxation ⁴¹.

Hypnotherapy, CBT (Cognitive behavioral therapy): Gut-directed hypnotherapy uses relaxation and visualization exercises to reduce gut sensitivity and ease bloating, while CBT helps individuals identify and change stress-related thought patterns that may worsen digestive symptoms. Together, these therapies calm the digestive system and reduce sensations of bloating by managing emotional and physiological responses ⁴² ⁴³.

Final thoughts

In my opinion as a nutritionist, bloating and other gastro-intestinal issues are complex and shouldn’t be treated with random supplements or advice found online. If your bloating is persistent and bothersome, it's always better to work with a specialist who can help identify the root cause. This is especially important if you're considering cutting out certain foods, as it could impact your intake of other essential nutrients and affect your overall health. Everyone’s body is different, and what works for one person may not work for another, so a personalized approach is key.

P.S. Looking for a sustainable approach to weight management, gut health, and overall wellness? As a registered nutritionist (ANutr) with a BSc in Human Nutrition, I’m here to help!

I look forward to helping you thrive!

Mia

Curious to learn more? These articles cover related topics to keep you informed:

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