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10 Foods That Can Cause a Bloated Belly

Steer clear of these foods to avoid bloating and stomach discomfort.
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Bloating is often caused by particular foods taking slightly longer to digest than others. This can cause a prolonged buildup of gas, leading to a rounded appearance of the stomach.

The fitness experts at state that even balanced, organic diets can cause bloating and poor gut health, but simple changes can remedy irritation and discomfort. 

Making smarter food choices, taking extra time to chew food, staying hydrated, and being aware of individual food intake limits can help reduce the chances of experiencing bloating. 

There is a common perception that only highly processed foods can cause stomach irritation, bloating, and poor gut health, but that is wrong. Sugars, lactose, and gluten are present in many food items, and they can often be unkind to our insides, even if they’re coming from natural sources. 

beans are a great example of this, and they are famous for causing flatulence for a reason. They contain sugars called oligosaccharides, which can make it all the way to the large intestine undigested. Once it gets there, the fermentation process releases gas, which can cause stomach irritation and wind.

For most of us, the simple way of finding out if certain foods don’t sit well is purely through trial and error. Removing and replacing certain things from your eating pattern will help build a comfortable diet. It’s important to bear in mind that everyone is different and what works for someone else may not work for you.

There are, however, several foods known to contribute to bloating. If you want to avoid this issue, here are 10 foods to avoid to help banish the bloat:


Asparagus is one of the many cruciferous vegetables that can lead to undesirable digestive symptoms. The high fiber content can cause gas to be produced during the fermentation process. 


This fruit can take longer to digest than others, as it is high in polyols (sugar alcohols), which can be difficult to break down in the body. 


Coffee contains caffeine, which can irritate the gut and lead to bloating. Also, some of the acids in coffee are known to upset sensitive stomachs. 


Watermelon is packed with fructose, a naturally occurring sugar that can cause bloating when consumed in large amounts.


The starch content in potatoes makes them a high gas-producing carbohydrate. Try swapping potatoes for rice, as rice is the only carbohydrate that does not cause gas.


Fructans are soluble fibers that are found in onions and can cause digestive issues. Red onions have high levels of these fibers, so switching to a white onion may help.


These legumes contain sugars called oligosaccharides. Although they may occur naturally, our bodies can find them difficult to break down. 

Soy Sauce

Gluten is a major ingredient in soy sauce, and this can cause inflammation throughout the body. Many people may actually have an intolerance to gluten without actually knowing it. 


Some people may find that eggs upset their stomach, and sensitivity to them can cause gas and bloating. The sulfur in eggs is also the culprit for the foul smell produced when releasing wind. 


Cucumbers are high in a chemical compound called cucurbitacin, which can cause gas production in the body. 

About The Author

Julie is the co-founder of Well Defined and a longtime influencer and advocate in the wellness world. Along with her work at Well Defined, she is an executive recruiter and marketing specialist for Hutchinson Consulting. She is also a consultant and content strategist for numerous wellness brands. She is the former editor-in-chief and publisher of American Spa and was named a 2019 Folio Top Woman in Media in the Industry Trailblazers category and a 2018 winner of ISPA’s Innovate Award. She is also a seasoned journalist, specializing in spa, travel, health, fitness, wellness, sustainability, and beauty. She has been published in Departures,, E! Online,, Insider’s Guide to Spas, Luxury Travel Advisor, Marin Magazine, Ocean Home, Smart Meetings, Spa Asia, and Travel Agent.