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12 Foods That Cause Bloating, According To Nutritionists

Your salad is not as innocent as it looks.

by Alexandria Gomez and
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Sometimes stomach bloat can be easily traced back to that huge-ass brunch you had with your BFFs. But other times, it’s a complete mystery.

“One person's poison is another person's medicine. What one person's gut tolerates can vary to the next,” says Kelly Schmidt, RD.

In fact, bloating can happen even if you're all about the salads and healthy snacks. So it's important to know that you shouldn't avoid super-healthy foods just because they make you bloated.

The key is to eat these foods strategically, says Cynthia Sass, RD, and author of Slim Down Now: Shed Pounds and Inches with Real Food, Real Fast. As in, you may want to avoid potential bloaters if you know you're going to give a presentation at work, but definitely don't nix nutrient-rich foods from your diet altogether. (Especially since bloating generally resolves itself by morning.)

Curious what your culprits may be? These are some of the most common foods that cause bloating.

1

Pickles

Pickled cucumber, swedish pressgurka, with dill
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You've probably heard that pickles are an awesome probiotic, and that's certainly true. But this food may also cause your belly to bloat. “They’re often a fermented food, and sometimes the bacteria found in these foods can bother certain individuals’ stomachs,” ultimately leading to bloating, according to Amy Shapiro, RD, founder of Real Nutrition. She adds that due to their high sodium levels, they can also cause water retention, especially among folks who are particularly sodium-sensitive. And all that excess water means bloat.

2

Deli meat

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It’s no secret that salt is a major bloating culprit. And according to Shapiro, your charcuterie board might contain a bloat-contributor: “Deli meats are often cured or use salts to preserve them and they often have salt injected into them to add flavor and tenderness,” says Shapiro. For a low-sodium option, Shapiro says at the supermarket you can always look for a low-salt variety or freshly roasted version (think: rotisserie style).

3

Canned foods

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Shelf-stable canned foods like soup, tomato sauce, and marinated veggies often require excessive amounts of salt for preservation and to enhance taste.

In addition, soup might make you extra bloated since it contains a lot of liquid, says Shapiro, giving you that overly full, distended feeling. “A great way to avoid this is to simply buy low-sodium varieties and to rinse any canned veggies or beans under running water before consuming,” she advises.

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4

Sugar-free gum

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The main reason why something so small can cause major bloating? Two words: sugar alcohols, says Ashvini Mashru, RD, author of Small Steps to Slim.

"Sugar alcohols, which are a form of carbohydrate that are not very well digested, are a common cause of upset stomach," she says. The sugar alcohol meets bacteria in the intestinal tract that ferments it, releasing gas—which can lead to bloating, cramps, pain, and/or diarrhea.

Some of the most common names for sugar alcohols are xylitol, mannitol, sorbitol, maltitol, and erythritol, Mashru says, so watch out for them on ingredient lists. If you literally can't live without sugar-free gum, Schmidt suggests trying Spry gum, which only has xylitol (it's more widely tolerated, she says).

5

Sparkling water

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Sorry, La Croix addicts: your fav bevvy might be giving you major bloat.

"I think most people are aware that sugary sodas trigger bloating," says Sass. But the bubbles that give any sparkling drink its fizz are also a factor. Even without any sweetener, that carbonated gas can inflate your belly like a balloon.

To see if this is the culprit, Sass suggests you try eating the same meal or snack with flat water, then with sparkling, and compare how you feel.

6

Garlic

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Garlic is an example of a FODMAPs food, a group of foods that are poorly absorbed from the GI tract into the blood, or not absorbed at all. Because of their poor absorption, they drag water into the intestine and get fermented by bacteria, which builds up gas inside the intestines.

However, that doesn’t mean you need to nix the garlic bread just yet. According to Sass, some people are more sensitive to FODMAPs than others, especially people with IBS. So next time you chow down on something seasoned with garlic, keep an eye on how you feel.

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7

Popcorn

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“Popcorn can cause bloating simply because of its volume,” says Sass. “One serving is three to four cups, the size of three to four tennis balls. That large portion only packs about the same amount of carbs as one slice of bread, but it's going to take up a lot more space in your stomach, which can cause your tummy to look and feel fuller temporarily.”

Key word: temporarily. If you’ve got nowhere to be tonight, pop away.

8

Big salads

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The effect here is two-fold, says Sass. First, there’s the volume; like popcorn, a large salad is going to take up more space in your stomach, and therefore expand it more than a compact meal would—even if your salad has less calories.

The other issue is that some vegetables contain those damn FODMAPs, including cabbage, mushrooms, and onions. If you have IBS, eating a big salad can be a double-whammy for bloating, so tread carefully.

9

Coffee

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Obviously, if you’re lactose intolerant, you know that adding cream or milk to your coffee will leave your stomach on the fritz. But black coffee can trigger some bloating probs of its own, says Sass.

“Because it's acidic, if you have a sensitive stomach, coffee can be an irritant and cause immediate swelling,” she says. “If you add sugar or an artificial sweetener, the effect can be even worse.”

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10

Beans

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You know the elementary school saying: beans, beans, the magical fruit? Hello, gas and bloat! But Margie Saidel, RD, culinary, nutrition and sustainability vice president at Chartwells K12, says beans are a fantastic protein source so they might be worth the initial discomfort.

Saidel says to gradually increase your serving size, triple rinse canned beans before cooking, and pair your meal with a digestive enzyme like Beano.

11

Milk

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Milk, as good as it might be for your bones, can be harder on your belly than its higher-fat cousins like cream, butter, and ghee. “Dairy is delicious,” says Schmidt. “But many people are intolerant to [its] whey, lactose, and casein.” And if you’re allergic to dairy, you could experience bloating as a sign of inflammation in the digestive tract.

If dairy is a no-go for you, Schmidt says almond and coconut milks are great alternatives.

12

Beer

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“If someone doesn't tolerate the proteins, lectins, or pesticides in wheat or in the grains used in beer, then the body will hyper-respond to the foreign substance and cause inflammation in the body and on the immune system,” says Schmidt.

You don’t have to swear off alcohol entirely, though. Schmidt says “tequila is a pure liquor and can be benign for bloating paired with lots of ice and fresh lime juice.” Don't mind if I do...

Headshot of Marissa Miller
Marissa Miller
Marissa Miller has spent a decade editing and reporting on women’s health issues from an intersectional lens with a focus on peer-reviewed nutrition, fitness trends, mental health, skincare, reproductive rights and beyond, and currently holds a certificate in plant-based nutrition from Cornell. She is an avid yoga practitioner, half-marathon runner, snowboarder, and former dance coach and choreographer. In addition to Women’s Health, her work has appeared in The New York Times, Washington Post, Wall Street Journal, NBC News, GQ, Vogue, CNN Style, and more. Marissa lives in Montreal with her two cats. She is represented by Howland Literary and her debut novel PRETTY WEIRD will be published by Skyhorse Publishing in 2021.
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