Five Foods That Cause Bloating and Gas

No one wants to feel like they’re bursting out of their pants after eating a meal, but for millions of Americans with bloating and gas that’s the reality. While this symptom can occur for a variety of reasons, as might be expected, diet plays an important role. Some people are intolerant of certain types of food that others can eat without problem, but some foods are more likely to cause intestinal distress than others. Here are some foods that commonly cause gas and bloating.


Foods That Cause Bloating and Gas: The Healthy Veggies

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Your mom may have told you to eat your vegetables, but she may not have mentioned the malodorous consequences. Vegetables are a good source of fiber and non-digestible starches; but what the body can’t digest is broken down by intestinal bacteria leading to fermentation and gas. Vegetables that are likely to cause this problem include broccoli, cabbage, Brussels sprouts, and cauliflower. Beans are another source of a flatulence producing, indigestible carbohydrate known as raffinose. Soaking beans before cooking them and discarding the water can reduce some of the bloating and gas associated with beans as can cooking them thoroughly.


Foods That Cause Bloating and Gas: Wheat

Sack with grains and ear of wheat.

Some people are intolerant to wheat and can’t digest it completely leading to fermentation and gas build-up. In some cases this can be a sign of a more serious disorder called celiac disease, a disease characterized by sensitivity to the gluten found in wheat and some whole grains. If you suspect wheat is causing bloating and gas, keep a food diary for a few weeks. Then, eliminate wheat products and see if the symptoms improve.


Foods That Cause Bloating and Gas: Sugar Alcohols

Chewing gum plate in red foil on white