Foods to Avoid to Prevent Bloating

We all know the most common culprit: beans. It is true that beans can cause bloating and flatulence due to their high fiber content, however most people can tolerate beans in proper portions with no side effects. Other foods that are high in fiber such as cabbage, cauliflower, broccoli, lentils, brussels sprouts, onions, whole grains and cereals may also cause increased bloating and flatulence when consumed in large amounts. Since vegetables and whole grains are a healthy part of the diet, do not go out of your way to avoid these foods, but increase your intake gradually and monitor your symptoms to determine which foods could be causing bloating.

Keep in mind that tolerance of high fiber foods varies per person, however many people tend to feel more bloated after eating foods with insoluble fiber that is artificially added into packaged products like yogurt and granola bars, not from foods with natural fiber such as fruits and vegetables.

Dairy products such as milk and ice cream that contain high levels of lactose may cause bloating, diarrhea or cramping in individuals with lactose intolerance. High fat meals like those you would get at a fast food restaurant can also cause bloating because they are are difficult for our bodies to digest and they sit longer in the stomach, causing discomfort and gas.

Another unsuspecting culprit adding to bloat could be what you're drinking. Carbonated beverages such as soda contain gas, so consuming them may lead to bloating and flatulence, especially if you carbonated beverage contains non-nutritive sweeteners or sugar alcohols that are indigestible. Drinking through a straw, smoking and chewing gum can also cause excess gas and bloating.