Foods that Cause Bloating

Foods that cause bloating and what you can do to prevent it

Bloating is a woman’s worse nightmare, having a protruding belly can be caused by eating the wrong foods. It can be uncomfortable and make you feel awful. Anywhere between 10-35% of women suffer from some kind of bloating, 95% of the time it is from the food you eat. If you are tired of feeling bloated all the time, in this article, I will discuss some of the foods that cause bloating and alternative foods you can eat.

Foods containing wheat

Wheat is a food that is taboo among the fitness community, mainly because most wheat products contain gluten. Many carbs that we consume have gluten in them, bread, pasta, pizza pancakes, and cheese, which of course some of  the things we love to eat. The reason these foods cause bloating is because they contain FODMAP’s.

What the heck are FODMAP’s you ask?

FODMAP’s stand for Fermentable Oligosaccharides Disaccharides, Monosaccharides and Polyols. FODMAP’s are short-chain carbohydrates found in a variety of foods, they can come from natural sources or food additives. Foods containing FODMAPs can cause digestive issues that lead to gas, bloating, stomach pain, diarrhea, and irritable bowel syndrome.

Not everyone is sensitive to gluten but if you are, there are many wheat alternatives that do not contain wheat and are gluten-free such as bread made out of oats, buckwheat, and almond flour.

Wheat Bread Loaf

Cruciferous Veggies

We are told every day how vegetables are important for our health, but many of them cause bloating. Cruciferous veggies like cabbage, brussel sprouts, broccoli, kale and bean sprouts. These veggies are high in vitamins, iron, and minerals but they also contain FODMAP’s which causes bloating. Obviously eating raw vegetables is better for nutrient content but cooking them can lower their bloating effect.

Instead of eating the veggies mentioned above there are alternatives that include Zucchini squash, spinach, lettuce, and cucumbers.

Cauliflower and Cabbage

Dairy products

Dairy products, especially milk, are known for their high-fat content, besides that there is a big percentage of the population who are lactose intolerant. Manny dairy products are high in calories and they can also cause bloating, gas, and other digestion problems.

If you suffer from the side effects of dairy products you may want to try lactose-free dairy products, There are many milk alternatives that are friendlier to your digestive systems such as soy, rice, almond, cashew, hemp and coconut milk. When it comes to choosing whats best, for most it will be a matter of trial and error to find what suits your taste buds the best.

Glass of Milk


Beans are probably one of the most obvious foods that cause gas and bloating.This is unfortunate because beans are healthy and are a great source of protein and fiber. Unfortunately, beans also contain FODMAPs. Some people do not have a problems at all tolerating beans, but others do.  Beans can cause gas, bloating, and cramping.

Some of you may have heard the chant:

Beans, beans, they’re good for your heart
The more you eat them, the more you fart,
The more you fart the better you feel
So eat your beans with every meal.

Some beans cause less bloating than others, black beans and pinto beans are easily digested, but you may want to substitute beans for quinoa or whole grains, if you are not vegetarian and need the protein meat your best option.

Bowl of cooked beans

Soft Drinks

We have all heard that carbonated drinks are bad for you, they contain loads of sugar and carbon dioxide gas. The gas in the soft drinks can cause major bloating. If you are trying to get your body ready for the beach, avoid carbonated drinks as much as possible, including beer. If you are trying to get lean, water and tea is your best bet. One of my all-time favorites is boiling some ginger root, letting it cool and adding some stevia and ice, it makes a refreshing beverage and can help reduce bloating.

Glass of coke with coke cans

Sugar alcohols

Sugar alcohols like sorbitol, xylitol and mannitol are commonly found in some of the more popular diet foods and energy bars. Many granola bars contain them. Sugar alcohol is made up of something called polyols which are a FODMAP, as a result, they can cause bloating and gas.

If possible try to find energy bars and other diet foods made with green leaf stevia which is a better alternative that does not contain sugar alcohols.

Granola Bar


Onions are something that most people don’t eat in large quantities, but if eaten raw they can cause bloating and gas. You can reduce the bloating effect of onions by cooking, not only do they taste better it should considerably reduce their bloating effect.

Instead of seasing your food with onions try replacing them with herbs such as cilantro, chives, thyme, parsley,basil, cilantro or rosemary.


Whole fresh onions


Not everyone is sensitive to the foods above but many women are. If you suffer from bloating try and avoid foods containing FODMAPs this will help you maintain a lean body and prevent you from looking bloated a very important factor when wanting to show off those six-pack abs.


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