Bloating is that uncomfortable fullness or tightness in your stomach that affects nearly 18% of people weekly.

The build-up of gas or fluid in your gastrointestinal (GI) tract that causes this uncomfortable feeling is often triggered by eating foods that produce gas, food intolerances, IBS, constipation, and period cramps.

Research shows bloating is most common in females (who are twice as likely to experience it), younger people, and those with existing gut issues.

I've had my own struggles with bloating during my 16-year journey with Crohn's disease. However, through extensive research and personal experience as a certified Gut Health Coach, I've learned which foods trigger bloating and which alternatives work better.

In this article, you'll discover 12 common trigger foods that cause bloating, foods that help avoid bloating, and practical strategies to find relief and reduce bloating.

1. Beans

Black beans, kidney beans, and other beans contain raffinose that ferments in your colon, producing gas. Your body lacks the enzyme needed to break down this complex sugar, so it reaches your large intestine intact where bacteria ferment it.

Start with two tablespoons per meal and gradually increase as your gut adjusts. Soak dried beans 8-12 hours or rinse tinned beans thoroughly to reduce gas compounds.

Easy alternatives: Well-soaked beans, peas, or eggs for protein.

2. Lentils

Red, green, and brown lentils share beans' gassy properties but digest slightly easier. Soaking or sprouting before cooking helps significantly by breaking down some of the troublesome compounds.

Similar to beans, start with two tablespoons per meal and gradually increase to allow your digestive system time to adapt.

Easy alternatives: Red split lentils (lowest FODMAP), white fish, or chicken for protein.

3. Dairy

About 70% of people globally lack enough lactase enzyme to digest lactose properly. This means you're probably one of them.

You'll know if you eat dairy, especially milk and ice cream, and feel bloated within about 30 minutes to 2 hours. Try lactose-free alternatives for 2-4 weeks to test if it's your trigger.

Easy alternatives: Lactose-free versions, aged cheddar or parmesan (naturally lower lactose), coconut-based "dairy".

4. Wheat, Barley and Rye

Bread, pasta, and cereals contain fructans (fermentable carbohydrates) that trigger bloating.

Barley and rye share these properties due to gluten and high fibre content. These fructans reach your colon undigested where bacteria break them down, producing gas.

If you have IBS, try limiting gluten-containing foods to one meal daily to reduce your overall fructan load.

Easy alternatives: Rice, corn, buckwheat noodles, or sourdough bread (fermentation reduces fructans).

5. Cruciferous Vegetables

Like beans, broccoli, cauliflower, cabbage, and other cruciferous vegetables contain raffinose and high fibre that produce gas. Despite being highly nutritious, these vegetables can be challenging for many digestive systems.

Cooking thoroughly breaks down tough fibres and improves digestibility. Keep portions to about 80g cooked to manage symptoms whilst still getting nutritional benefits.

Easy alternatives: Bok choy, carrots, green beans, or well-cooked squash.

6. Onions and Garlic

Both are high in fructans (oligosaccharides) that are difficult to break down, especially when raw. They're present in almost every savoury dish, making them hard to avoid entirely.

The good news is you don't necessarily need to eliminate them completely. Cooking helps break down some fructans, and using smaller amounts may be tolerable.

Easy alternatives: Spring onion greens (whites are high FODMAP), infused oils for cooking, cook well and combine with low FODMAP foods to counteract the impact.

7. Certain Fruits

Apples, pears, and peaches contain fructose and sorbitol that ferment in your gut. Your small intestine may struggle to absorb these sugars, sending them to your large intestine where bacteria ferment them. Dried fruits concentrate these sugars further, making bloating worse.

Cooking makes fruit easier to digest by breaking down some of the cell walls and sugars.

Easy alternatives: Papaya, pineapple, berries, oranges, or ripe bananas.

8. High-Fat Foods

Fat slows your entire digestive process, creating that "stuffed" feeling that lingers long after eating. Fried foods, fatty meat cuts, and heavy cream sauces are worst offenders because they take significantly longer to move through your stomach.

Focus on limiting unhealthy fats whilst keeping beneficial fats like extra-virgin olive oil and omega-3 rich fish in moderation.

Easy alternatives: Oven-roasted vegetables, grilled fish or chicken, tomato-based sauces.

9. High-Salt Foods

Sodium causes water retention that creates a bloated sensation throughout your body, not just your stomach. Crisps, processed meats, ready meals, and takeaways are main culprits, often containing far more sodium than you'd add when cooking at home.

Easy alternatives: Season with herbs, lemon juice, black pepper, or garlic-infused oil.

10. Artificial Sweeteners

Sorbitol, xylitol, and mannitol ferment in your gut rather than being absorbed, causing abdominal discomfort. These sugar alcohols pass through your small intestine undigested and ferment in your colon, producing gas.

They're hidden in sugar-free gum, diet fizzy drinks, protein bars, and "diabetic-friendly" sweets. Also avoid chewing gum generally as it causes air swallowing, which contributes to bloating regardless of sweetener type.

Easy alternatives: Small amounts of maple syrup, honey, or natural stevia.

11. Carbonated Drinks

Not only do a lot of fizzy drinks have artificial sweeteners, but they also introduce carbon dioxide directly into your digestive system. The bubbles create immediate bloating and trapped gas that can take hours to dissipate.

Easy alternatives: Still water with fresh lemon, digestive teas like Cosmic Hue.

12. Beer and Alcohol

Beer combines carbonation, fermentable grains, and often gluten in one troublesome package. Alcohol itself slows digestion and irritates gut lining, compounding the bloating effect.

Easy alternatives: Avoid alcohol as much as possible, or have a small amount of gin with still tonic.

Foods That May Help Ease Bloating

Through my gut health journey and coaching others through their digestive issues, I've noticed certain foods that actually help ease bloating alongside avoiding the triggers above.

Kefir: This fermented drink is richer in probiotics than yoghurt and reduces gas in lactose-intolerant people. Start with 50-100ml daily and gradually increase.

Kiwi: Known to relieve constipation-related bloating thanks to water-holding fibre and actinidin enzyme. Eat one or two daily for best results.

Flaxseeds: Non-gassy fibre that may relieve bloating in IBS sufferers. Work up to two tablespoons daily. Drink plenty of water to help the fibre move through your system.

Ginger: Traditional digestive aid that speeds stomach emptying and reduces inflammation. Use fresh ginger tea or grate into cooking for maximum benefit.

Peppermint: Oil capsules proven to ease IBS bloating. Tea is soothing though less researched. Can relax digestive muscles naturally, helping trapped gas pass more easily.

Fennel: Natural carminative that expels trapped gas. Chew seeds after meals or steep for tea. This is one of the key ingredients in Cosmic Hue for its powerful digestive benefits.

Practical Strategies to Reduce Bloating

Eat slowly and chew thoroughly to reduce air swallowing, which is a major but often overlooked cause of bloating. Take short 10-minute walks after eating to move gas through your system naturally.

Drink at least 2 litres of water daily, sipping consistently rather than gulping. Large amounts of water at once can actually contribute to bloating.

Keep a food diary for 2 weeks, noting meals, portions, and symptoms. Patterns often emerge that help you identify your specific triggers.

Try targeted support. For example, Cosmic Hue combines seven powerful plants for your gut, with ingredients backed by 100+ scientific studies.

The blend includes marshmallow root to soothe your gut lining, fennel to reduce gas, and other botanicals that work together to address multiple causes of bloating.

When to Seek Medical Advice

See your GP if bloating persists despite dietary changes, causes severe discomfort, comes with unexplained weight loss or persistent pain, or you notice blood in stool. These symptoms can indicate underlying conditions that need proper diagnosis.

Your GP can test for coeliac disease, lactose intolerance, IBS, and other conditions through blood tests, breath tests, or endoscopy. They can also refer you to a registered dietitian for further guidance.

Frequently Asked Questions

What Relieves Bloating Fast?

A 10-15 minute outdoor walk helps move gas through your system most effectively. Peppermint tea or Cosmic Hue can relax digestive muscles. Lying on your left side or gentle clockwise abdominal massage also may help trapped gas pass quickly.

Does Bloating Cause Weight Gain?

No. Bloating is gas or water retention, not fat. Your stomach may look larger temporarily, but this reverses once bloating goes away. Weight gain can be a hidden sign of gut issues. However, it is not related to the bloating you experience.

Why Is My Stomach Bloated All the Time?

Chronic bloating typically results from regularly eating trigger foods listed above, eating too quickly, stress, constipation, or conditions like IBS. Keep a food diary for 2 weeks to notice patterns, and see a GP if symptoms continue.

Conclusion

Understanding your personal bloating triggers makes this common issue manageable.

The 12 foods and drinks covered cause bloating through fermentation, gas production, or slowed digestion, but your individual response depends on your gut bacteria and sensitivities.

Smart preparation methods (soaking pulses, cooking vegetables thoroughly, choosing sourdough over standard bread) and gradual reintroduction allow your body to adapt. You can also add foods like kefir, kiwi, and digestive herbs to provide natural relief.

For more targeted natural relief, many who suffer from bloating have experienced fewer symptoms with Cosmic Hue's seven-plant digestive blend, designed specifically to address bloating mechanisms in one daily cup.

Author: Manny is the founder of Fifth Ray and a certified Gut Health Coach. After battling Crohn's Disease for 16 years, he transformed his gut health through plant-based healing. His story has been featured on BBC, ITV, and Daily Mail.

Disclaimer: This information is for education only. Cosmic Hue is not intended to diagnose, treat, cure, or prevent any disease. Always speak to your healthcare provider before changing your routine.

References

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