Copyright: michaeljung

TOP 10: Foods That Cause Bloating

February 20, 2016 , , ,

Bloating is one of the most common gastrointestinal symptoms, but they affect each person differently. For some, bloating only engenders mild discomfort, whereas for others, abdominal distention can be really painful.

Here are the top 10 foods that can cause bloating. Note that these foods don’t have to be completely eliminated from your diet. Most are healthy foods that feed the digestive system’s good bacteria, so test your tolerance before eliminating them!

1. Dried fruit


The process that transforms fresh fruit into dried concentrates the sugars they contain. This higher concentration of sugars can cause bloating and other gastrointestinal issues if they are consumed in large quantities. Choose dried fruit without added sugar, these are sweet enough, no need to add extra!

Dried fruits are also much more caloric than their fresh counterpart. For example, a portion of raisins (1/4 cup) contains 110 calories whereas a portion of grapes (20 fruits, around 3/4 cup) contains only 70.

For people suffering from Irritable Bowel Syndrome, this higher concentration of sugars and the presence of fructans in dried fruit can cause symptoms. A low FODMAP* portion of dried fruit equates to 1-2 tablespoons, depending on your tolerance.

2. Apples


The saying goes “An apple a day keeps the doctor away”… except if you suffer from Irritable Bowel Syndrome! Apples contain a fair amount of sorbitol and fructose. In people who are sensitive, this creates bloating, gas, etc. If you notice that apples cause you digestive symptoms, opt for citrus fruits instead, which don’t contain any fermentable carbohydrates.

3. Legumes (beans, lentils, chickpeas, etc.)

lentilles lentils

The fiber and carbohydrates contained in legumes, known as GOS (galacto-oligosaccharides), are responsible for the bloating that occurs after consumption. These carbohydrates are harder to digest, which causes discomfort. To remedy this, gradually increase your consumption of legumes, your body will get used to them!

An alpha-galactosidase supplement (such as Beano®) can help you to better digest them. To find out more, check out our article “How to Reduce the Flatulence Caused by Pulses”.

4. Soft and Sparkling Drinks


The bubbles contained in soft drinks and even sparkling water cause air to enter into your digestive system, which in turn causes bloating. It’s even worse if you drink with a straw. Indeed, the air within the straw finds itself also directly into your stomach.

It’s a good idea for everyone to reduce their consumption of sugary soft drinks, but it’s even more pertinent if you suffer from bloating.

*FODMAPs are fermentable carbohydrates that are partly responsible for causing symptoms in people with irritable bowel syndrome (IBS). For more info, read this article.

Pages: 1 2 3


Jef L'Ecuyer
Member of the Quebec College of Dietitians (ODNQ) and Dietitians of Canada,Jef graduated from McGill University in December 2014. Recently graduated and passionate about culinary arts, Jef poses a simple, effective and practical look at daily meal planning. With this in mind, she works in conjunction with the mission of SOSCuisine...

Leave a Reply

Your email address will not be published.

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.

Our weekly newsletter includes:

  • Recipes, tips and advice on healthy eating
  • Occasional promotions on products & services from SOSCuisine and some trusted partners
  • Occasional invitations to help scientific research by answering surveys or participating in studies
  • Your email address will never be shared without your permission and you may unsubscribe at any time.
SOSCuisine, 3470 Stanley, Suite 1605, Montreal, QC, H3A 1R9, Canada.