What foods cause gas and bloating?

Background to digestive symptoms

Bloating can affect our daily lives, whether it causes occasional discomfort or a significant disruption to usual activities. One survey found that digestive issues impacted poorly upon body image, energy levels and diet.1 Therefore, finding solutions to this everyday complaint could actually also improve wider aspects of physical and psychological health. Nearly 18% of people experience bloating at least once a week. The NHS states that bloating can be very common, but to see a GP if you feel bloated a lot, or the symptom doesn’t go away.2,3 Many people will try a range of ways to manage bloating, which can include increasing the diversity of their diet. However, being more selective about what we eat could be important when first identifying foods that cause bloating. Below you’ll find a list of foods that commonly cause digestive symptoms, such as gas and bloating. We’ve also included some alternative options that may prevent bloating and other lifestyle habits that could be adopted to avoid bloating and gas.

Foods that can cause gas and bloating

1. Sweetened food and drinks

Sweetened food and drinks may contain a range of different sugar substitutes. Some are worse than others for causing digestive symptoms. High intakes of sugar alcohols for example (those that end in -ol, such as sorbitol, xylitol, erythritol and mannitol) may be difficult for us to digest and therefore may cause gas and bloating. They are sometimes referred to as polyols and it is this ingredient that could be problematic for those with digestive problems and bloating. Although they are often recommended for diabetic people, because they do not raise blood sugar, some people are unable to break these ingredients down, leaving them to ferment in the gut and causing gas and bloating.

Fructose can also be difficult to digest and is often included as high-fructose corn syrup in many convenience foods, such as cakes, sweets, sweetened yoghurts, sauces and soft drinks. Fructose may cause digestive discomfort in around half of people,4 despite it being naturally found in some food.

To avoid bloating and gas when choosing sweet food and drinks, opt for those that don’t contain high-fructose corn syrup. Choose wholefoods instead and less sugary drinks, such as coconut water, kombucha, or natural lemon-flavoured water. If you want to add sweetness to food and drinks, try small quantities of maple or golden syrup, molasses or treacle.

2. Fruit with high fructose levels

Fructose is naturally found in some fruits. So if you find that you get bloated after eating apples, pears, cherries, watermelon or dried fruit, it could be due to their fructose content.5 However, whole fruits also contain additional vitamins, minerals and fibre, so it is helpful to include these in your diet.5 Go for fruits such as oranges, bananas, grapes, blueberries and raspberries instead. It may be that slowly reintroducing higher fructose foods over time could be tolerated, so try not to give them up altogether.

3. Vegetables

Fibres in some vegetables can be particularly difficult to digest. This is because they can be fermented by our gut bacteria and potentially cause gas.6 Vegetables that might cause these symptoms are garlic, onion, leek, spring onion, cauliflower and artichoke. It may be worth reducing these foods for symptomatic relief, before gradually reintroducing them over time. Many of these foods are good for supporting our gut microbiome,7 therefore finding the right balance that suits you may be best. Find out how to include some colourful fruit and vegetables into your diet here.

4. Dairy

Lactose in milk and dairy can cause gas and bloating. Thankfully some dairy contains naturally lower levels of lactose, such as butter and cheese. Therefore, you don’t need to worry about restricting this entire food group. Lactose intolerance is estimated to affect 68% of the general population, but in Europe this percentage is closer to 28%.8 It’s caused by a deficiency in an enzyme called lactase which is needed to break the lactose down.9 Without this breakdown, the lactose reaches the gut, where it is fermented by gut bacteria, producing gas and potentially causing the uncomfortable symptoms of bloating.10 Go for lactose-free dairy products, or perhaps try some milk alternatives, such as coconut, soya or almond milk. Just make sure you keep an eye on their sugar content.

5. Beans and pulses

Red kidney beans, baked beans, as well as navy, soy and black beans may cause gas and bloating as they contain fermentable fibres, such as raffinose.11 Enzymes that help to breakdown these fibres can be deficient. Cooking methods can affect how we react to them.11,12 Soaking and boiling beans from dry may reduce gas, as well as draining and rinsing beans if they’re from a can.

6. Grains

There are fibres in grains and cereals that can cause gas and bloating, such as fructans and GOS (galacto-oligosaccharides) as well as the protein gluten.13–15 These types of food tend to include wholemeal and rye bread, pasta, barley and many other food products containing wheat. It might surprise you, when you start to look at food labels, how many products contain wheat. There are a range of reasons why a person may not tolerate these foods. If you find an increase in symptoms when eating these foods, reduce your intake and consider trying other grains such as quinoa, rice, ancient grains and gluten free oats. There are also many varieties of pasta made from rice, buckwheat and quinoa flour which you could swap in.

7. Processed meat

High-protein foods, such as meat, fish and poultry, won’t necessarily cause gas and bloating. However, if they are marinated or highly processed, they may contain ingredients that cause these uncomfortable symptoms. Marinades, sauces and additives that are sometimes used in processed meat can include onion or garlic powders, high-fructose corn syrup and cereals. Instead, go for meat, fish and poultry that you cook and season at home, so you know what has gone into them too. Tamari sauce, mayonnaise, herbs, spices and a variety of oils can be used as marinades and sauces to make them just as tasty.

Ways to reduce bloating

Exercise

Being sedentary may predispose us to bloating and uncomfortable digestive symptoms.16 Gentle exercise has been shown to enhance intestinal gas clearance and reduce symptoms in those who suffer with abdominal bloating.17 So, going for a short walk after meals may be helpful in managing symptoms of bloating and digestive discomfort.

Stay hydrated

Constipation and slow digestive transit are commonly associated with bloating.18 Aiming to drink 6-8 glasses of fluid a day is recommended.19 This can be made up of water, and other non-alcoholic drinks, but be wary of the sugar content in some soft drinks.

Support gut health

Bloating may be a symptom of an imbalance of bacteria in your gut.20 Eating traditionally fermented foods such as sauerkraut and kimchi (which can be made with veg such as cabbage and sprouts), kefir and live plain yoghurt may help to reduce symptoms of bloating.

Identify intolerances

If you seem to react to a variety of different foods (even some of the healthy ones), then it may be an intolerance which is causing the issue. Working with a registered nutrition practitioner could be useful. They may suggest an elimination and reintroduction diet, as well as advise on further steps to support the health of the gut, if they suspect hidden food intolerances.

Mindful eating

Eating whilst distracted, on the go, in front of the TV, or at your desk may have a detrimental effect on digestion. The cephalic stage of digestion starts in the brain and occurs even before food enters the stomach.21 It starts when the sight, smell, thought or taste of food initiates the release of digestive enzymes and acids. When we are focused on other things rather than our food, the cephalic phase could be inhibited. 21 This means we may be less sensitive to our appetite hormones and overeat, or eat too quickly. Start to view your mealtimes as a time for mindfulness, where you give your food the attention it deserves. Turn off the TV or computer and get away from your desk at lunch. Focus on the anticipation of eating, along with the flavours, textures and smells of each mouthful.

The Bio-Kult range contain different mixes of live bacteria, with some including vitamins, minerals and botanicals. They do not need to be refrigerated, and contain strains that are proven to survive the high acidity of stomach acid.22 Food supplements should not be used as a substitute for a varied diet and healthy lifestyle.