Foods That Trigger Bloating

Foods That Trigger Bloating

Last update: 13 May, 2015

You have eaten a meal and now you feel uncomfortable and bloated. Sound familiar? Feeling bloated after a big meal is quite common and not always a sign of ill health. However, that does not stop it from being very uncomfortable and inconvenient. You may even have to change outfits because you find the waistband on your skirt or trousers too tight. This does not exactly make you feel positive about your body image!

In this useful guide we are going to try and help you avoid this irritating problem. We will outline the food groups that often cause bloating and discomfort in many people. You can then have a go at eliminating them from your diet or at least cutting down on them or limiting them to certain days of the week. No-one wants a distended abdomen and hopefully after reading this you will be rid of that bloated belly for good! Take a look at the list below.

Foods that often cause bloating

  • Vegetables are good for you but as we digest them they can produce a lot of gas and therefore bloating. Vegetables such as broccoli, cauliflower and cabbage and sprouts are fairly famous for causing this issue. They are the classic Sunday roast vegetables. If they are having this effect on you, reduce your consumption of these foods.
  • Excessive amounts of salt in your diet could also put you at risk of suffering from abdominal bloating. People generally retain fluids when they have consumed a lot of salt, which contributes to swelling in the abdominal area. Try to reduce your consumption of salt and use alternatives such as spices and herbs. Cutting down on salt also helps you to avoid the dangers of hypertension.
  • Beans are fairly well-known for causing abdominal discomfort and excessive gas production in the digestive tract. They are an obvious target for you to eliminate from your diet but they cause no problems in some people.
  • Dairy products can cause abdominal swelling. Some people do not realise that they are lactose intolerant. If you suffer from frequent bouts of abdominal discomfort, cramps, or even diarrhoea, you should get this checked out by a doctor. They will be able to check you for food allergies. Food intolerance and allergies are a common cause of intestinal discomfort and bloating.
  • Fizzy (carbonated) drinks contain no nutritional benefit at all and can do a great deal of harm. They are very high in calories and sugars. They could also cause uncomfortable trapped gas and abdominal swelling.  It’s best to replace them with healthy pure fruit juices or water.

Sodas bloat

  • Fried foods are high up on the list of foods that cause abdominal discomfort. This may be because they are difficult to digest and therefore hang around in the digestive tract for a long time where they create gas.
  • Chewing gum is not strictly a food but can cause intestinal discomfort. When we chew gum, a lot of air enters the stomach and accumulates, causing bloating.

The way in which you eat is also important. Try to put everyday stresses and strains to one side when you eat. Turn off your phone and television. Do not rush your meal! Eating quickly is bad for your digestion and can cause bloating. Take your time and chew each mouthful well. Sit down when you eat. Don’t grab a sandwich and eat it whilst you are rushing around, your body will not thank you later!

Remember, if you have prolonged symptoms of abdominal inflammation with gas and swelling and changes to your bowel motions, you must always get this checked by a doctor.

Natural remedies for abdominal swelling



Ginger is a fantastic natural remedy for digestive problems. It is a natural anti-inflammatory, which makes it useful for the symptoms of abdominal swelling or distension. It can also help with trapped wind or gas.


Infusions can be made from chamomile, mint, peppermint and sage. They are very beneficial for treating abdominal inflammation. You could also make your own infusion if you add one teaspoon of powdered cinnamon to one cup of hot water and let it stew for at least 15 minutes. If you find the taste unpleasant you could also sweeten it with honey.