Bloating explained: foods that trigger it and expert tips for relief

Woman, nature fitness or hands on stomach in diet wellness, body healthcare or abs muscle growth in workout training or sunrise exercise. Zoom, sports athlete or person, belly digestion or strong gut

Jump to:

Foods that can cause bloating
Other causes of bloating
Foods that can reduce bloating
Stress and bloating
Tips for when you feel bloated
When to see your GP

Foods that can cause bloating

It's important to remember bloating isn’t the same for everyone. Understanding which foods trigger bloating for you is key to reducing discomfort. However, culprits may include:

Cruciferous vegetables

Vegetables like broccoli, cauliflower, cabbage and brussels sprouts are packed with fibre and nutrients, but they also contain raffinose, a sugar that the body struggles to digest. As a result, bacteria in the gut can ferment it, leading to gas and bloating in some people. Cooking these vegetables can help break down some of that fibre, making it easier to digest.

Legumes

Legumes like beans, lentils, chickpeas and peas are excellent sources of protein and fibre, but they also contain oligosaccharides, complex sugars that are difficult to digest. The undigested sugars can ferment in the gut, causing bloating and gas. Soaking legumes before cooking or eating them in small amounts can help reduce bloating.

Dairy

Many people have trouble digesting lactose found in dairy products like milk, cheese, yogurt and ice cream. This can lead to gas, bloating, and even diarrhoea. If you suspect dairy is causing your bloating, you might be lactose intolerant.

Carbonated drinks and alcohol

The bubbles in fizzy drinks, sparkling water, beer and sparkling wine are made of gas, which can get trapped in your stomach and cause bloating. Alcohol can be inflammatory and disrupt digestion, leading to bloating, and beer in particular contains both gas and fermentable carbohydrates that can contribute to bloating. Limiting your alcohol intake and drinking plenty of water can help.

A woman pours ice-cold cola into glasses.

Artificial sweeteners

Commonly found in sugar-free gum, diet fizzy drinks, and processed foods, artificial sweeteners are not fully absorbed by the body. Therefore, they can ferment in the gut, leading to bloating and discomfort. Switching to natural sweeteners like honey or stevia may help.

Processed and salty foods

High-sodium foods can cause water retention, leading to bloating and puffiness. Processed foods are often loaded with hidden salt, so checking labels and opting for fresh, whole foods can help reduce bloating.

Wheat and gluten

For those with gluten intolerance or sensitivity, consuming wheat-based products can lead to bloating, gas and digestive discomfort. If you suspect gluten is an issue for you, try reducing your intake or opting for gluten-free alternatives.

Fried and fatty foods

High-fat foods take longer to digest, which can slow down the digestive process and lead to bloating. Choose leaner proteins and healthier cooking methods like grilling or baking.

Onions and garlic

These flavourful ingredients contain fructans, a type of carbohydrate that can be difficult to digest for some people. If you experience bloating after eating them, try cooking them instead of consuming them raw or use alternatives like chives.

Other causes of bloating

However, it may not necessarily be the food you eat, but the way in which you eat it. For example, eating too fast, according to registered nutritionist Alice Haley. “Eating too quickly can contribute to bloating, so it's important to eat mindfully. Try to sit down at a table to fully enjoy your meal and avoid distractions such as screen time while eating,” she tells us.

It may also be down to the sudden increase in your fibre intake, rather than increasing it steadily.

“You can avoid bloating by gradually increasing your fibre intake over several weeks. This allows your digestive system to adjust to the increased fibre without discomfort. In addition, aim to complement your fibre intake with a balanced diet that includes complex carbohydrates, lean proteins, and healthy fats,” Haley tells us. “While fibre is essential for our gut health and disease prevention, many of us are not getting enough. The recommended daily intake is at least 30g of fibre, but on average, we're consuming just 19g daily in the UK.”

The time of the day you eat can also be to blame, as eating too close to bedtime can also be a bloating culprit. Haley recommends aiming to finish eating at least four hours before you plan to go to sleep to allow your digestive system to fully process your meal.

“If you eat too late, your body won't be able to fully relax, leading to disrupted sleep and potentially more bloating. Prioritising this gap between meals and sleep may improve your overall sleep quality and can help to reduce bloating and discomfort,” Haley explains.

Foods that can reduce bloating

Eating a diverse range of fruits and vegetables, staying hydrated and consuming healthy fats like avocados, nuts and seeds, and extra virgin olive oil can all help reduce bloating according to Haley.

Other foods have also been found to ease bloating and promote digestion in some people. These include:

Cucumber, which is high in water content and can help flush out excess salt.
Ginger, a natural anti-inflammatory that aids digestion.
Bananas are rich in potassium that can balance sodium levels in your body.
Papaya, which contains enzymes that help break down proteins.
Fennel seeds can relax digestive muscles and may reduce gas in your body.
Peppermint tea can soothe the digestive tract and relieve bloating.
Yogurt with probiotics that support gut health and improve digestion.
Asparagus can act as a natural diuretic to reduce water retention.
Watermelon is hydrating and can help eliminate excess fluids.
Avocado is full of healthy fats and potassium to aid digestion.

Watermelon and feta salad with a pomegranate dressing served on an oval light coloured serving dish with a salad spoon and fork for serving

Stress and bloating

Bloating isn't always just about what you eat, stress can play a major role in digestion as well. When you're stressed your body shifts into ‘fight or flight mode’, which slows down digestion. This can lead to food sitting in your stomach for longer than usual, causing bloating discomfort and gas.

“The gut-brain axis is the powerful connection between our brain and digestive system. This plays a crucial role in regulating various aspects of our health,” explains Haley. “This link means that stress can disrupt the balance of bacteria in the gut, leading to digestive issues.”

Practising deep breathing or meditation techniques may help calm the nervous system and promote better digestion, while exercise, and engaging in gentle movement after meals can aid digestion.

Tips for when you’re feeling bloated

If bloating strikes, it's important to remember that we're all individuals and what may work for one person may not necessarily work for another. Haley recommends keeping a food diary for three to seven days to begin with.

“This can help identify any patterns in your diet and highlight potential food triggers,” she explains. “However, do not self-diagnose. If you notice any trends, it’s best to discuss them with your GP or a registered nutritionist. If you decide to implement changes or remove food from your diet, it’s crucial to do so with the right support. Trying to alter both your nutrition and lifestyle at the same time can make it more difficult to pinpoint the root causes of bloating.”

Hydration can be key when you're feeling bloated as adequate hydration supports digestion and can help reduce bloating. Drinking warm water or herbal teas like ginger or peppermint can also help, while going for a walk or doing some other gentle movements may help relieve trapped gas. And of course, avoid anything that may exacerbate the bloating like carbonated drinks and chewing gum.

Close-up of mint tea in a tea pot at a white kitchen counter

When to see your GP

Occasional bloating is normal, but if you experience frequent or severe bloating it may be a sign of an underlying condition like irritable bowel syndrome or food intolerances. The NHS recommends speaking to a pharmacist about laxatives to help treat constipation or medicines like Buscopan to help ease bloating. However you should see your GP if you've been feeling bloated for three weeks or more, you feel bloated regularly (more than 12 times a month), you've tried changing your diet but keep feeling bloated, you have a swelling or lump in your tummy, you have bloating along with being sick, diarrhoea, constipation, weight loss or blood in your poo or you find it difficult to move or do daily activities because you're bloated.

“If you suspect your bloating is nutrition-related but don't require immediate medical attention, it can be helpful to keep a food and mood diary to track any patterns and identify food that may be triggering your symptoms,” suggests Haley. “You also might want to consider consulting a dietitian or registered nutritionist first. They may be able to support you in identifying triggers before seeking support from your GP.”