Bloating 101: Foods Most Likely to Cause Discomfort

Bloating is one of the most uncomfortable digestive issues many people face. That tight, swollen, or gassy feeling in your stomach can be triggered by certain foods that are harder to digest, cause excess gas production, or make your body hold onto water. While everyone’s body reacts differently, here’s a breakdown of the most common culprits behind bloating and why they affect you.

Vegetables & Legumes

Vegetables and legumes are packed with nutrients, but some contain natural compounds that can leave you feeling bloated.

1. Beans, lentils, chickpeas, peas→ These are rich in fiber and contain oligosaccharides, sugars that your gut bacteria ferment, producing gas.
2. Cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts, kale) → These contain raffinose and sulfur compounds, which may cause gas and a “gassy belly.”
3. Onions & garlic→ Loaded with fructans, a carbohydrate that can be difficult to break down, leading to digestive discomfort.

💡 Tip: Cooking these vegetables thoroughly and eating them in smaller portions may reduce their bloating effect.

Fruits

Fruits are healthy, but some types are high in natural sugars that may not digest well for everyone.

1. Apples, pears, peaches, prunes, cherries, mangoes, watermelon→ These contain fructose or sorbitol (a sugar alcohol) that may ferment in the gut and cause bloating.
2. Dried fruits→ Concentrated with fiber and sugar alcohols, which can intensify gas production.

💡 Tip: Opt for lower-fructose fruits like berries, citrus, or bananas if you’re sensitive.

Dairy

If you’ve ever felt bloated after a creamy latte or bowl of ice cream, lactose intolerance might be the reason.

1. Milk, cheese, ice cream, yogurt→ These can trigger bloating in people who lack enough lactase, the enzyme needed to digest lactose (milk sugar).

💡 Tip: Try lactose-free or plant-based alternatives if dairy makes you uncomfortable.

Grains & Starches

Grains are a staple in many diets, but certain types can be hard to digest for some.

1. Wheat, rye, barley→ Contain gluten and fructans, both of which can cause bloating in sensitive individuals.
2. Pasta, bread, cereal (especially refined or processed)→ Can lead to water retention, making your stomach feel heavy and puffy.

💡 Tip: Choose whole grains in moderation or experiment with gluten-free options if you suspect sensitivity.

Sweeteners & Processed Foods

Many “sugar-free” or processed foods hide ingredients that your digestive system struggles with.

1. Sugar alcohols (sorbitol, xylitol, mannitol, maltitol – found in gum, candy, and protein bars) → Poorly absorbed and tend to ferment in the gut, creating gas.
2. Carbonated drinks (soda, sparkling water, beer) → Introduce extra air into your digestive system, leading to that bubbly, bloated feeling.

💡 Tip: Read labels carefully and limit sugar-free snacks if you notice bloating after eating them.

Fatty or Fried Foods

• These slow down digestion, making food sit longer in your stomach and creating heaviness and bloating.

💡 Tip: Opt for baked, grilled, or steamed meals to reduce digestive discomfort.

Other Triggers

1. Alcohol (especially beer & cocktails)→ Ferments in the gut and may cause bloating and gas.
2. Excess salt → Causes your body to retain water, leading to puffiness and stomach swelling.

💡 Tip: Stay hydrated and balance salty foods with potassium-rich ones (like bananas and avocados).

Not everyone reacts to these foods the same way. Some people may eat beans or broccoli with no issues, while others feel uncomfortable after just a small portion. Pay attention to how your body responds, and consider keeping a food diary to track triggers.

If digestive discomfort continues despite these adjustments, seeking professional guidance can make a significant difference. At Functional Medicine Los Angeles, we help patients uncover the root causes of bloating and other digestive issues, creating personalized plans to support gut health and overall wellness.

For those in surrounding areas, Functional Medicine Studio City offers specialized programs to improve digestion, reduce bloating, and optimize nutrition based on your body’s unique needs. Our team of Functional Medicine Doctors uses a combination of functional testing, lifestyle guidance, and individualized nutrition strategies to address digestive challenges effectively, helping patients achieve lasting relief.

By choosing Functional Medicine Los Angeles, you gain access to expert care and practical solutions designed to support healthy digestion, enhance nutrient absorption, and improve overall energy and well-being.