43 Foods That Cause Bloating And Swelling In The Stomach

Bloating or abdominal bloating happens when the abdomen is full of gas or air. As a result, this affected area becomes enlarged and swollen. Sufferers from bloating may feel pain and discomfort in their stomach especially after eating. Bloating is often accompanied with abdominal pain that is associated with the area between the pelvis and the chest. Therefore, people often call abdominal pain as a stomachache. The severity of abdominal pain may vary from dull, sharp, achy and cramp-like. Commonly, abdominal bloating and pain may be caused by different factors, depending on the affected areas. Sometimes, it may be one of symptoms and signs of serious health problems that you should see a doctor for proper diagnose and immediate medical treatment. When you go to a hospital, it is important for you to show your doctor where you have abdominal bloating and pain. It may be the left side of the stomach (upper right, center middle and center left, or lower left), middle of the abdomen (upper middle, or lower middle), or the right side of the abdomen (center right, upper right, or lower right). By showing your doctor your affected areas, he can know which causes of your bloating and swelling are and thus, give you a proper treatment.

If the bloating and swelling in the stomach is not caused by the serious health problems, it may result from gas, overeating, stress, and indigestion. In these normal cases, the bloating symptoms can disappear within a few hours. If you suffer from stomach flu, the bloating caused by it comes and goes with diarrhea and vomiting. Proper rest, comfortable home care, and foods that cause bloating avoidance can help to make stomach viruses go away. The abdominal bloating and pain is also caused by some certain  health problems including appendicitis, Crohn’s disease, intestinal obstruction, bacterial  or viral gastroenteritis, irritable bowel syndrome, a urinary tract infection and an ovarian cyst. Indigestion and acid reflux also lead to abdominal bloating, pain, and swelling. In these cases, you feel the pain in the upper portion of your stomach, not the lower portion. The bloating is serious if the sufferers experience intense symptoms like blood in the vomit, uncontrolled vomiting, blood in the stool, constipation for three days and a loss of consciousness. If you experience these symptoms, it is important for you to seek the medical help.

Foods That Cause Bloating And Swelling In The Stomach – The Worst Foods To Eat During The Bloating

As I mentioned before, overeating or eating wrong foods may result in bloating and swelling in the stomach especially after eating. People who have digestion related problems are vulnerable to abdominal bloating, pain and swelling. In these cases, it is important for you to know the bad foods that cause bloating and swelling in the stomach in order to keep this problem at bay. Moreover, eating these foods during the days of bloating and swelling may worsen this condition. Do you want to fasten the healing process? Do you want to relieve the pain caused by abdominal bloating? Read this article on AllRemedies to know foods that cause bloating and swelling in the stomach.

1. Beans

Beans belong to the legume family. It has a great source of healthy carbs and good protein. Moreover, it is also rich in essential minerals, vital vitamins, and fiber. Therefore, beans are one of the healthy foods that are recommended to eat regularly. Eating beans are good for the heart and it can lower the risk of heart problems. It is an ideal choice for someone who wants to lose weight because beans contain low calories. For someone with digestion related problems like constipation or diarrhea, beans can give them a significant relief because it aids in the digestion, boosts the absorption of nutrients, adds bulk to the stool and makes the stool softer.

However, it sounds surprising to every fan of beans to know that beans listed in the foods that cause bloating and swelling the stomach. Many studies found the close link between alpha-galactosides found in beans and the risk of bloating. Alpha-galactosides are sugars that are in the group of carbs known as FODMAPs. FODMAPs are short-chain carbohydrates. When these carbohydrates are consumed, they escaped the digestion and then are fermented by gut bacteria in our colon. As a result, gas is produced. As I mentioned before, excessive production of gas is one of the causes of bloating and swelling in the stomach. Healthy people can eat beans as well as consume FODMAPs because of its beneficial digestive functions and benefits. FODMAPs are considered as a fuel of the healthy digestive bacteria. Consuming it can help us to prevent a variety of digestive problems. Healthy people can eat beans as well as foods loaded with FODMAPs as much as they can without facing the risk of bloating and swelling. However, patients with bloating and irritable bowel syndrome should avoid these foods that cause bloating. Irritable bowel syndrome causes the excessive production of gas during the fermentation process. It may lead to discomfort, pain and other accompanied symptoms such as flatulence, bloating, diarrhea, and cramping.

If you like eating beans but do not want to suffer from bloating and swelling in the stomach, you can soak the beans before preparing them. Soaking and sprouting are the good ways that help to decrease the FODMAPs in beans.

It is important for you to choose the best beans that are good for your digestive system. Thanks to these wonderful benefits, black beans and pinto beans are recommended. They can be digested easily especially after soaking.

If you are experiencing bloating or irritable bowel syndrome, it is better for you to replace beans with meat, grains or quinoa for protein and fiber supply.

Learn more: Natural Home Remedies For Diarrhea In Adults

2. Lentils

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Another legume listed in foods that cause bloating and swelling in the stomach is lentils. For healthy people, lentils is an ideal food that boasts many amazing and wonderful benefits for health and skin. A great source of protein, healthy carbs, fiber, essential minerals such as copper, iron and manganese can be found in lentils. For sufferers from constipation and diarrhea, lentils can give them a significant relief due to its high fiber content. However, this abundant fiber content of lentil can lead to abdominal bloating and swelling in sensitive individuals. Therefore, these people should not consume a lot of fiber.

Another reason why lentils include in foods that cause bloating is that it contains FODMAPs. When consumed, these carbohydrates can boost the production of gas and thus, result in bloating and swelling in the stomach.

However, it does not mean you cannot eat lentils or avoid consuming them completely in your daily diet. If you are keen on eating lentils, soaking and sprouting are excellent solutions. Doing these things before eating can help lentils to be digested easily and prevent the risk of bloating by reducing FODMAPs.

It is important for me to note that light colored lentils have lower fiber than darker ones. Therefore, if you like eating lentils, you should select lighter color lentils.

3. Carbonated Drinks

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Unlike legumes that I mentioned above, carbonated drinks are definitely unhealthy choices. Moreover, drinking it too much can result in bloating and pain in the stomach. This is because these drinks are loaded with carbon dioxide. Carbon dioxide is a gas. Drinking too much can make the stomach filled with gas; as a result, bloating and swelling occur. This condition is more serious when carbon dioxide in the carbonated drinks get trapped in the digestive system.

To be healthy and avoid bloating as well as other health problems, you should avoid carbonated drinks. If you feel thirsty and dehydrated, plain water is a good choice. In the summer, when your body lost water and suffer from dehydration through sweats, you should drink more than 8 glasses of plain water daily. If you do not like drinking too much plain water, you can choose the wonderful alternatives like tea, coffee and fruit juice. Because coffee and tea contain caffeine that makes the brain more alert, it is important not to drink more than three cups of coffee and tea. And when you drink fruit juice, it is better not to add any sugar.

Read more: Wonderful Benefits of Tea Tree Oil for Skin, Hair, and Health

4. Wheat

There are a lot of highly controversial studies and researches about the wheat during the past few years. And nothing is clear. Many scientists believe that wheat is harmful to the health because it has a protein known as gluten. In spite of the controversy, wheat is widely eaten and used as the major ingredient in most bread, tortilla, pastas, pizzas, biscuits, cakes, waffles, and pancakes. People who suffer from gluten sensitivity or celiac disease should not consume too much wheat because it can lead to a variety of digestive problems including bloating, diarrhea, gas, and stomach pain. Moreover, like lentils and beans, wheat contains a great source of FODMAPs, carbohydrates and considered among foods that cause bloating and digestive problems in people with a sensitive digestive system.

If you have a sensitive digestive system and cannot eat gluten-rich foods, it is recommended replacing wheat with gluten-free alternatives such as quinoa, oats, buckwheat, coconut flour, and almond flour.

See also: Home Remedies For Acidity And Gas Pain In Stomach

5. Broccoli As Well As Other Cruciferous Vegetables

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Broccoli, Brussels sprouts, cauliflower, cabbage, as well as other cruciferous vegetables, are the foods that cause bloating and swelling in the stomach. You may be surprised. Cruciferous vegetables especially broccoli are well-known as a healthy food that contains a lot of wonderful benefits for the health, skin, and hair. We cannot deny the highly nutritional content of cruciferous vegetables. Loaded with numerous nutrients like vitamin C, fiber, iron, vitamin K and potassium, regular consumption of cruciferous vegetables may give you a lot of beneficial benefits for health and skin. It is true when it is recommended eating cruciferous vegetables regular to be healthy and beautiful. However, it is suitable for only healthy people and others who are not diagnosed with digestive problems. Consuming cruciferous vegetables may increase the risk of bloating, swelling as well as other digestive problems in many people who have a sensitive digestive system. This is because cruciferous vegetables like broccoli contain a great source of FODMAPs, carbohydrates that make gas formed excessively.

However, if you want to eat cruciferous vegetables like broccoli, you should cook these vegetables carefully. Cooking is a good way to digest these kinds of vegetable easily.

But it is still better to replace cruciferous vegetables with other beneficial alternatives such as cucumber, spinach, sweet potatoes, lettuce, and zucchini.

6. Onions

Onions, underground bulb vegetables, can give the meal a powerful and unique taste. Therefore, although it is rarely consumed whole directly, onions are often added to a number of cooked dishes, your favorite salads and side dishes. In addition to adding flavorful strong taste to many culinary recipes, onions are effective in treating and preventing many health problems if consumed regularly. Onions can be applied topically as a cure of many skin diseases. These factors and benefits make many people want to add onions in their daily diet and skin care routine. However, if you have the problem of digesting soluble fibers, you should avoid this kind of foods that cause bloating.

The soluble fiber in onions called fructans is one of the reasons causing bloating and swelling in the stomach. Even consuming small quantities of onions still lead to bloating. Moreover, some people are sensitive to certain compounds in onions especially in raw onions.

However, you can reduce the effects of these compounds and fructans by cooking onions instead of eating raw onions. There are many spices and herbs that can be the good alternatives for onions.

Keep reading: Home Remedies for Bloated Stomach After Eating

7. Rye

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Rye belongs to cereal grains that have a relationship with wheat. Rye is highly recommended eating rather than wheat because it is more nutritious and has a more excellent source of manganese, fiber, copper, phosphorous, and B-vitamins.

However, people who are intolerant and sensitive to gluten should not eat rye – a kind of foods that cause bloating. Like wheat, eating rye may increase the gluten intake in the body. As a result, it causes bloating and swelling in the stomach. In addition to gluten, rye is loaded with fiber that leads to abdominal bloating and swelling in sensitive individuals.

Other oseudocereals or grains that can become the better alternative rye include brown rice, oats, quinoa, and buckwheat. Sensitive people with the weak immune system should eat these foods instead of rye in order to prevent abdominal bloating, swelling and pain.

8. Barley

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Barley is a cereal grain that is widely often eaten in many countries in the world. Compared with wheat, barley is healthier and more nutritious. This is because barley is loaded with fiber and contains a great source of vitamins and essential minerals such as manganese, molybdenum and selenium. For someone who suffers from constipation, diarrhea, and people who want to lose weight and have a good health, barley becomes an ideal healthy food especially when it is consumed in the morning as a breakfast. It can give you enough energy and nutrients for your daily activities.

However, if your digestive system cannot digest fiber easily, you should not eat barley due to its high fiber content. Many individuals may suffer from abdominal bloating and swelling when they consume barley.

Furthermore, barley has gluten in its nutritional content. If you are intolerant and sensitive to gluten, you should avoid this kind of foods that cause bloating. Eating them may cause some digestive problems including abdominal bloating.

Scotch or pearl barley should be chosen because it can be digested easily. Other grains or pseudocereals such as brown rice, oats, buckwheat, and quinoa can be great alternatives for barley if you are not used to consuming a lot of fiber and are sensitive to gluten.

9. Dairy Products

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When I mention dairy products, I mean to say about these foods like cheese, milk, yogurt, cream cheese and butter. Dairy products are known as healthy foods because it is nutritious and contains numerous amazing benefits of human’s healthy. Dairy products are loaded with calcium and protein. Protein plays the important role in providing energy and aiding in building lean muscles. Calcium is an essential nutrient for healthy and strong bone, nails, and teeth. Children who need the optimum growth and development and the old who have calcium loss due to the aging process are advised to consume a plenty of dairy products daily. It is not surprising when scientists recommended children should drink 3 glasses of milk daily and the old needs more calcium-concentrated milk products. However, not all people can consume these dairy products. The problem is due to lactose intolerance, a condition that is found in 75% of the world’s population. The lactose intolerance means that the body can not break down lactose.

If you have lactose intolerance, you should avoid eating foods that cause bloating like dairy products because of its unwanted side effects including bloating, cramping, gas, and diarrhea.

Milk is a great supply of calcium, an essential nutrient for healthy strong bone, nails and teeth. You can still get the health benefits of milk by choosing lactose-free milk products. Moreover, other great alternatives that are safe to consume include almond, coconut, and rice milk.

Read also: Natural Home Remedies For Menstrual Cramps And Pain Relief

10. Garlic

Garlic is a popular spice that is often added to different dishes for its flavoring taste. Moreover, garlic has been widely used not only for culinary but also for medicinal purposes. Therefore, garlic is often used as an amazing natural remedy that can treat various health problems. However, like onions, garlic is rich in fructans, carbohydrates causing the excessive production of gas and thus leading to bloating and swelling in the stomach. Therefore, garlic is also included in a list of foods that cause bloating you should avoid if you have the sensitive immune system. Many people have the intolerance and allergy to some certain compounds in garlic and experience symptoms like belching, bloating and gas.

If you are interested in health benefits of garlic but cannot consume fructans, you should cook it before eating to reduce the unwanted effects.

However, other spices and herbs like parsley, thyme, basil or chives should be used in cooking to replace garlic.

11. Apple

Apples are one of the most popular fruits in the world. Apples are healthy foods because it has a lot of benefits of our health, skin, and hair. Eating apples can reduce the cholesterol level, treat constipation, help to lose weight, and nourish the skin from inside out. These benefits of apples are due to its high nutritional content. Apples are loaded with vitamin C, fiber and antioxidants. However, if you have a sensitive digestive system, you should be careful. This is because overconsumption of apples can lead to abdominal bloating and other digestive issues in these people. Apples contain fructose and fiber. Fiber and fructose are fermented in the large intestine, causing excessive production of gas and abdominal bloating.

If you with the weak digestive system like eating apples and want to get its benefits, you should cook this fruit instead of eating the fresh ones. It may be easier for you to consume and digest cooked apples. Not all fruits result in abdominal bloating, gas, and pain. There are many other fruits that are safe for people with the weak digestive system. They include blueberries, bananas, mandarins, grapefruit, strawberries and oranges.

Read more: Best Natural Home Remedies For Indigestion

12. Sugar Alcohols

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Because sugar has many harmful effects on human’s health and beauty, it is the reason why the old suffer from the high blood pressure and diabetes. Scientists showed that people who have the higher sugar intake in their diet experience the faster-aging process than others who limit the sugar intake. Sugar alcohols are used to substitute sugar in chewing gums and sugar-free foods. Sugar alcohols can add the sweeter to the foods without adding more calories and make you gain unwanted weight. The common types of sugar alcohols are sorbitol, xylitol, and mannitol.

However, sugar alcohols should be taken carefully. Consuming sugar alcohols may result in abdominal bloating and pain as well as other digestive issues in some people. This is because sugar alcohols are actually one kind of FODMAPs that lead to the excessive production of gas and result in digestive issues such as gas, bloating and diarrhea.

If you read the label on sugar-free foods and chewing gum, you should look for erythritol, a sugar alcohol that is easy to digest. Moreover, stevia is also a great alternative to foods that cause bloating like sugar alcohols and sugar.

13. Beer

Beer is seen as unhealthy food because it not only adds unwanted weight to your body but also among the foods that cause bloating. Therefore, you should not drink too much beer.

In the process of making beer, a producer uses sources of fermentable carbs such as maize, barley, rice and wheat, water and some yeast. This is the reason why beer is called a carbohydrate beverage. Gas (carbon dioxide) and fermented carbs found in beer lead to bloating. Beer is also made from gluten because its ingredients include grains. Consuming gluten may result in abdominal bloating and pain by increasing the production of gas.

If you want to hydrate your body, water is the best solution. However, if you want to substitute beer with the better beverage, you should consider white wine or red wine.

See more: Top Natural Home Remedies For Gastritis Pain Relief

14. Pizza – Kind Of Foods That Cause Bloating

For many people, pizza is delicious and convenient to eat especially when most people do not have enough free time nowadays. In the past, people often used to wake up early, prepare a healthy breakfast for all members of their family. However, when the life is more and busier because of overwhelming work and repeated daily activity, people have created many convenient foods. Nowadays, they just wake up and order a pizza or other types of fast foods for breakfast. Many people also order pizza for lunch or dinner whey they do not have time to cook at home. Studies have found out many unwanted healthy problems are related to overconsumption of pizza as well as something packed with salt and fat. Eating pizza and fast foods leads to not only the belly fat, rapid weight gain, and abdominal bloating. Specifically, one small slice of Pizza Hut’s Meat Lovers may give you 750 milligrams of sodium and 17 grams of fat. People who eat pizza regularly may have a giant gut. Moreover, overconsumption of salt can lead to water retention and make you gain some unwanted weight temporarily. Fatty foods can delay the process of emptying your stomach. As a result, it results in the bloating and uncomfortably full sensation. Furthermore, most pizzas use cheese on the top of its surface and I mentioned above that the cheese may worsen the bloating problem in people who are sensitive to the dairy products.

15. Canned Soup

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If you think the canned soup is your healthy choice when you go shopping, think again. The only way to know whether this food is healthy or not is looking at the ingredients listed on the product’s label carefully. Canned soup is low in calories and fat; however, many brands canned soup you see in the market are loaded with sodium. Sodium is unhealthy and bad for your gut. When too much sodium enters your bloodstream, the kidneys overwork and does not function well. Accumulating salt absorbs the water in your body, leading to water retention and abdominal and pain. Therefore, canned soup is one of the foods that cause bloating and swelling that you should avoid if you have the sensitive digestive system. If you select the canned soup in the supermarket, you should choose the one with less than 600 milligrams of sodium serving. However, it is still better to cook the soup with natural healthy ingredients at home. You can find many healthy soup recipes in the cooking books or on the internet.

Keep reading: List Of 10 Foods High In Sodium To Avoid

16. Booze

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Like beer, alcohol is also among foods that cause bloating; it may slow the process of emptying your stomach and thus make you feel bloated and heavy if consumed too much. According to Alissa Rumsey, a dietitian and Spokesperson at the Academy of Nutrition and Dietetics, overconsumption of alcohol may lead to water retention and result in the bloated and puffy sensation. Alcohol can exacerbate the condition by dehydrating your body. In order to reduce the alcohol’s diuretic effect and keep the abdominal bloating at bay, Rumsey advised people to reduce the alcohol intake to two small cups a day and drink a glass of fresh water after each sip of booze in order to keep your body hydrated. People who still feel parched, floated and puffy the next day after drinking booze are recommended drinking several glasses of detox water throughout the day.

17. Corn

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Most people believe that corn has many health benefits; therefore, adults always tell their children about is amazing benefits and encourage their children to eat corn regularly. It contains necessary nutrients, vital vitamins, and minerals. Moreover, corn is loaded with antioxidants that slow down the aging process. It is obviously seen that people who consume corn on the daily basis have fewer wrinkles, fine lines, dark spots as well as other aging signs than others who do not. However, people who have a weak digestive system should eat corn carefully because this yellow vegetable is not easy to digest. Eating corn may result in abdominal bloating and pain in many people. Therefore, corn is also included in a list of foods that cause bloating. Scientist found out that a type of carbohydrate in corn is not easy for the body to break down. This carbohydrate can result in GI bacteria fermentation and trapped gas and air, and thus lead to bloating.

18. Seltzer

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Although the fizzy and carbonated bubbles in seltzer and sparkling water may look beautiful and interesting, you may not love the fact that drinking it can lead to the uncomfortable bloating feeling when your stomach swell like a balloon. Therefore, if you want to maintain your slender figure, you should stay away from these stuff.

If you want to hydrate your body or if you feel thirsty, fresh water is always a perfect choice. It is recommended drinking enough eight glasses of water per day. You should drink more water when you sweat a lot in the summer. If you want to increase the intake of vitamins and other nutrients, you can choose many kinds of fruits juice as great alternatives for seltzer.

19. Diet Soda

Conventional soda that contains a lot of unwanted calories makes people gain weight rapidly if consumed regularly. Unfortunately, many people are addictive to soda and feel it is difficult to stop drinking it. Knowing the want and need of these people, soda producers introduced diet soda in the market. Diet soda contains artificial sweeteners; therefore, it is low in calories. Many people believe that it is healthy and include it in their diet program. However, the artificial sweeteners used in this diet drink are the culprit of abdominal bloating, swelling and pain. Moreover, diet soda has carbonation that contributes to the bloating and swelling problem in your stomach. Therefore, if you have a weak digestive system and sensitive stomach, it is important for you to remember that diet soda is one of the foods that cause bloating and swelling. Although diet soda is low in calories, it may make you have a belly fat. Diet soda is one of worst drinks for your health. Make sure that you avoid this drink in your daily diet.

Learn also: Top Foods That Burn Belly Fat Naturally And Quickly

20. Raw Spinach

Spinach is delicious and loaded with fiber and essential nutrients for your body. People often like adding the raw spinach to salads or sandwiches. However, it is important to know that high fiber content in spinach contributes to bloating and swelling problems in people who have a weak digestive system and sensitive stomach. The fiber in raw spinach is not easy for you to digest. If you like consuming raw spinach and want to take its benefits, you should make its leaves break down by blending them into smoothies. Moreover, you can also sauté the spinach with a little olive oil. Cooked raw spinach may lower the risk of bloating and swelling in the stomach because some the rough or indigestible parts of the spinach.

21. Protein Bars

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You may not know why protein bars are foods that cause bloating and swelling in the stomach. But the soybeans, the ingredients of protein bars, are the culprit of this stomach problem. Protein in these bars is often derived from soybeans. Studies showed that consumption of soybeans may lead to bloating and swelling in people who have sensitive bellies because of overproduction of gas. This is because soybeans contain a great source of oligosaccharides. Oligosaccharides are actually sugar molecules that the body can not break down easily. When these oligosaccharides cannot go anywhere, they get stuck in the stomach and then get fermented, leading to gas production and abdominal bloating. When you go shopping, you should look for the protein-filled bars without making you bloating and swelling. If you do not know, you can search the information on the internet and find the ingredients used to make these snack bars.

See more: 30 Healthy Foods High In Protein – The Best List To Choose

22.Foods That Cause Bloating – Dried Fruits

The fresh fruits are not always available during the whole year. If you like eating fruit at any time of the year, dried fruit is a good choice.  They often add dried fruit to a bowl of oatmeal as a healthy delicious breakfast. Dried fruit can be stored for a long time under the room temperature or in the refrigerator. Moreover, dried fruit is loaded with fiber and essential nutrients for the body. Many people like eating this fruit. However, if you suffer from fructose malabsorption, you should think twice before shopping for dried fruit. Fructose malabsorption is a condition when your body feel it difficult to absorb the natural sugar.

In order to keep the bloating and swelling problem at bay, you should opt for nuts and fresh fruits. Nut and fresh fruits can be combined with oatmeal to replace dried fruit. It is delicious. You should try it.

23. Mushrooms

Mushrooms are popular food in the culinary of many countries. It is suitable for a lot of genres of cuisine. People like eating it because it is delicious and has many benefits for your health. It lowers the risk of high blood pressure, diabetes, and problems related to heart health. Mushrooms are considered as a food for youth and longevity because it has a great source of antioxidants. However, the bad news is that mushrooms are one of the foods that cause bloating in the stomach. This is because mushrooms are packed with polyols, sugar alcohols that are difficult for the body to digest. Eating too much can lead to stomach problems such as bloating, pain, and swelling. Moreover, mushrooms also bring a strong laxative effect.

24. Cabbage, Sprout Brussels, And Kale Also The Foods That Cause Bloating

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Vegetables are always recommended including in the daily diet because of a plenty of health benefits. Belongs to vegetables, cabbage, sprout Brussels and kale are healthy foods. However, the bad news is that these vegetables also among foods that cause bloating in the stomach. High fructan content of these vegetables is the culprit. When the fructans cannot be digested well, they can be stuck in the stomach of people who have a sensitive stomach or experience a fructose mal-absorption issue. As a result, it leads to several symptoms such as discomfort, abdominal pain, changes in bowel habits, nausea, heartburn, and over-fullness.

Other symptoms include a noisy abdomen, excessive wind, and pain in the rectum. Therefore, you should not eat cabbage, sprout Brussels, and kale raw. The best ways to keep bloating at bay is fermenting or steaming these vegetables before eating. These ways also help to boost the digestion and nutrient absorption.

In addition to cabbage, sprout Brussels, and kale, other foods that are high in fructans include barley, wheat, inulin, rye, grapefruit, dates, beans, stone fruits, garlics, artichokes, and certain vegetables. Fructans are actually a type of fiber that plays the important role in digesting process and helping to prevent constipation. Regular consumption of fiber may help to maintain regular bowels movements and good overall health. However, these fibers are considered as indigestible in people who have a sensitive stomach and weak digestive system. Depending on the bacteria work in your gut, fructans may result in bloating and flatulence. Therefore, if you suffer from the abdominal bloating and swelling caused by high-fructan foods, you should avoid or limit these servings. One source of fructan food per meal is alright.

Learn more: Brussel Sprouts Benefits for Health, Skin, and Hair

25. Pears

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Pears are always recommended including in the healthy diet because it is packed with pectin, a soluble fiber that plays the important role in keeping you full and lowering cholesterol. It is the reason why people who want to lose weight often eat pears after their main meals or eat pears as a healthy snack. Unfortunately, this fruit is not suitable for someone who is sensitive to the sugar alcohol. Specifically, sorbitol, a sugar alcohol found in pears may result in the abdominal bloating and swelling in many people. While this type of sugar is good for healthy people because it aids in their digesting process and makes the stool move quickly, many people suffer from serious bloating even with a small amount of sorbitol. This is because sorbitol takes more time to be absorbed into the small intestines, compared with other varieties of sugar. When it passes into the colon, it is fermented. And then people with sorbitol intolerance may experience several symptoms such as gas, bloating and cramps. You can reduce the effects of raw vegetable by cooking it before eating. It is recommended choosing free-lactose milk rather than normal milk if you have lactose intolerance. Unfortunately, there is no way for you to effects of sorbitol as well as other certain types of sugar alcohol. In order to keep the abdominal bloating and swelling at bay, the only way is to avoid these foods that cause bloating. Sorbitol is added into chewing gum. Therefore, if you want to buy the chewing gum, you should read its label carefully to know the type of sugar alcohol it uses. Moreover, exercise is effective in getting rid of the excessive gas and reducing the bloating.

26. Grapes, Cherries, Pineapple, And Mango

Many people are fans of grapes, cherries, pineapple and mango. These fruits are not only delicious but also healthy. However, unfortunately, not all people can consume these fruits. You can guess the reason for that. These fruits contain too much sugar. When you eat grapes, cherries, pineapple, and mango, a small amount of sugar cannot absorb in your small intestine. For a period of time, it gets stuck and accumulated in the large intestines and thus, make you feel your stomach like a parade balloon. In order to keep the abdominal bloating at bay, you just need to chew these sugar high fruits as thoroughly as you can. It seems the good news for someone who loves eating grapes, cherries, pineapple, and mango. Chewing thoroughly can help your body digest this sugar completely and keep it from being stuck in the large intestine. You should limit these sugar-rich fruits one serving per day and limit the intake of sugars and carbohydrates during the rest of your day in order to keep you de-puffed.

27. Peppers

An article published on Livestrong.com indicated that fibrous vegetables including bell peppers may make the belly bloated. Yellow, red, and orange bell peppers are rich in fiber. Normally, fiber plays the important role in aiding in the digesting process, stimulating bowel movements and preventing some particular digestive problems such as constipation and diarrhea. Bell peppers are also considered an ideal food for weight loss. However, if your bloating experience is caused by fiber-rich foods, you should avoid eating this kind of foods that cause bloating.

28. Celery

Celery can work as a natural diuretic. Celery is often added into smoothies that help to reduce the water retention. Celery is considered as a watery vegetable; therefore, consuming or drinking celery smoothies may hydrate your body and make bowel movements regular. However, celery is also rich in fiber. Fiber is the culprit for bloating in the stomach.

If you have a sensitive stomach or a weak digestive system that cannot digest fiber easily, you should limit celery consumption per meal.

29. Fast Food

Fast food is included not only in the list of unhealthy foods but also in the list of foods that cause bloating and swelling in the stomach you should avoid eating. Fast food including fries, pizza, burgers and sodas is packed with sugar and fat. Fat and sugar are culprits for weight gain and belly fat. Moreover, if you eat fast food because of hunger, you may experience the bloating problem after your meal.

In order to keep bloating at bay, you should substitute fast food with other healthy snacks or meals that do not cause bloating effects.

Read also: Natural Home Remedies For Food Poisoning In Adults

30. Asparagus

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These green veggies have many health benefits. However, eating this kind of foods that cause bloating can lead to gas, and embarrassing odors. These effects of asparagus are due to raffinose, a type of sugar that cannot be digested easily in your body.  When raffinose is stuck in your intestine, methane-producing bacteria may ferment it. As a result, raffinose leads to gas production and abdominal bloating.

31. Pasta

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Pasta is considered as one of the filling foods (foods that cause bloating). It is a reason why eating a large bowl of pasta can make you feel bloated and uncomfortable. In this case, bloating and swelling condition is caused by overeating. Therefore, in order to prevent bloating at bay, you should take small bites and chew pasta gradually and thoroughly for a better digestive process. It is important to know that it may take 20 minutes for your body to send the signal of fullness to the brain.

32. Ice Cream

Another dairy product that is included in the list of foods that cause bloating and pain is ice cream. Eating too much ice cream may make your stomach uncomfortable and painful. People who have a sensitive stomach and a weak digestive system should not eat ice cream if they do not want to experience belly bloat and gas pain.

Lactose found in ice cream is a culprit of this problem. Lactose is a sugar in milk. It is difficult for your body to digest lactose if your body lacks an enzyme known as lactase.

33. Avoid Green Bananas As Foods That Cause Bloating

You can eat ripe bananas as much as you can and it does not cause gas production or abdominal bloating. However, green bananas should be avoided because it can lead to undue belly bloat.

According to Livestrong.com, bananas are loaded with fructose, a fiber. Moreover, bananas have a great source of soluble fiber. For many people, their body cannot digest the soluble fiber and fructose. They may suffer from bloating and swelling in their stomach especially when they cannot be broken down thoroughly in their digestive system.

In order for bloating prevention, you should avoid eating green bananas.

34. Chips

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Potato chips are a grease-filled snack that many children love. However, it is unhealthy food and it can lead to a variety of health problems including bloating if consumed too much. Many people suffer from the belly fat caused by overconsumption of chips. This is because chips contain fats that are difficult to be digested in the body.

35. Lettuce

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If you have a healthy digestive system, you can eat as much lettuce as you want. Moreover, it is also considered as a healthy food for your body because it is loaded with essential nutrients, vital vitamins, and minerals. According to Mayo Clinic, lettuce contains a great source of carbohydrates that lead to gas accumulation in your body. When the gas is formed excessively, you may experience the bloating and swelling in your stomach.

Besides lettuce, other veggies such as Brussel sprouts, and cabbage are also the foods that cause bloating as difficult to be digested.

36. Bagels

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Baked goods, as well as bread, are often the culprits of your bloated belly and your upset stomach. Bagels, a baked good, are included in the list of foods that cause bloating and swelling in the stomach you should avoid. This is because like other foods such as bread, pasta, cereal, rice, bagels may make your body store extra water. Therefore, when you eat bagels, you should eat more sources of lean protein in order to prevent indigestion.

37. Apricot

foods that cause bloating

Many people like eating apricot and drinking apricot juice. It is great to know that apricot has many health benefits thanks to its high fiber content. However, fiber is also a culprit of bloating and swelling in many people who have a sensitive stomach and a weak digestive system. When the fiber cannot be digested thoroughly, it gets stuck in the stomach and causes bloating. Moreover, dried apricot has the higher source of carbohydrates than fresh apricot. It is a reason why dried apricot has more risk of bloating, compared with fresh apricot.

38. Zucchini

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Zucchini is known as a healthy food; however, it is also one of the foods that cause bloating. The culprit is cellulose, a type of dietary fiber, found in zucchini. The intestines have certain enzymes like amylase that has the ability to break down simple carbohydrates. However, these enzymes cannot break down cellulose thoroughly. When cellulose gets stuck in your stomach, it can lead to bloating, swelling and digestive upset.

Therefore, in order to avoid bloating, it is important to make sure that you do not eat too much zucchini during the day.

39. Candy

Candy, sweets, and gum are carbohydrate foods and these foods are loaded with refined sugars. Scientific studies have found a close link between refined sugars with a variety of health problems. For example, overconsumption of refined sugars can lead to heart disease, diabetes, high blood pressure, overweight, digestive upset, and belly bloat. Sugar can lead to an imbalance of gas production in your large intestines. Sugar may stimulate the overgrowth of bacteria such as methane and hydrogen that play the important role in producing gas. These bacteria result in excessive gas and abdominal bloating.

40. Champagne

Like other carbonated beverage like soda and beer, champagne is among the foods that cause bloating and upset stomach. The carbonated beverage may make you inhale too much air and lead to uncomfortable bloat.

41. Yogurt

Yogurt is controversial. It is believed that yogurt can help to soothe the digestive system while studies have shown that yogurt may be among the foods that cause bloating. The possible explanation is additives. Specifically, a lot of yogurts bought in any stores contain various thickeners such as guar gum that can cause bloating and swelling. Therefore, in order to avoid bloating and swelling, you should read the label of yogurt carefully to stay away from guar gum as well as other thickeners.

42. Peaches

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Peaches are one of the foods that contain a great source of fiber. If you consume too much fiber, it can lead to gas and bloating. Many people are not used to consuming too much fiber; therefore, their body do not have the necessary bacteria that can break down the fiber in peaches. If your bloating and swelling experience is caused by eating peaches, you should avoid these fruits. Try something else that does not cause bloating ad swelling in the stomach.

Read more: Natural Home Remedies For Upset Stomach Nausea In Adults 

43. Cucumbers

Cucumbers are known as an ideal food for weight loss and hydration. This is because cucumber contains a lot of water in its content. Moreover, cucumbers are low in calories and rich in fiber. Unfortunately, eating cucumber too much does not good. According to Livestrong.com, cucurbitacin found in cucumbers can lead to burping, indigestion, gas, and abdominal pains.

Abdominal bloating and swelling are common problems. These problems are often accompanied by pain in the stomach. It can be treated with prescribed medications. However, it is still better to use natural ways such as avoiding foods that cause bloating I mentioned above and considering a low FODMAP diet. If you experience the normal common bloating problem, a diet change can improve the condition effectively and incredibly. But it may indicate serious health problems it a healthy diet change does not make it improve. In this case, it is important for you to consult a doctor to analyze the hidden causes.

These are 43 foods that cause bloating and swelling in the stomach. Make sure that you avoid these foods as possible as you can. Have you experienced bloating and swelling in the stomach? How do you do to treat them? You can let me know your experience by leaving your comments bellow the post. Thank you for reading.

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