Top 7 Foods that Cause Bloating

Bloating occurs when you feel that your belly is full of gases or swollen after eating. It is a very common digestive problem; about 30% of people suffer from chronic bloating.
The most common cause of bloating is the foods you eat. (1, 2, 3, 4) Here are the top 7 foods that may cause bloating.

7. Beans

Beans contain high amounts of proteins, carbs, fiber, and sugars called FODMAPS.
FODMAPS are very difficult to digest; that is why they get fermented by the intestinal bacteria, which leads to the production of gases. (5, 6, 7)

6. Lentils

Lentils are a type of legumes containing high amounts of fiber, carbs, proteins, and trace elements such as iron and copper.
If you have a sensitive GIT, eating lentils may make you bloat because of their high fiber content. (8, 9)

5. Carbonated Drinks

One of the most common causes of bloating is carbonated drinks since they have high amounts of CO2, which is obviously a gas. People who consume carbonated drinks regularly usually suffer from bloating and having gases trapped in their digestive system all the time. (10, 11, 12, 13, 14)

4. Wheat

Wheat contains gluten, which is found in loaves of bread, pizza, plates of pasta, and many other baked foods. Gluten is very harmful to people with sensitive GIT, especially those who diagnosed with celiac disease (gluten sensitivity disease).
Wheat can lead to gases, bloating, diarrhea, and abdominal pain. (15, 16, 17, 18)

3. Cruciferous Vegetables

Cruciferous vegetables such as broccoli, cauliflower, cabbage, brussels sprouts, and many other vegetables are very healthy since they have high amounts of vitamin C, iron, vitamin K, and fiber. However, they belong to the FODMAPS family causing bloating in people with sensitive GIT. (19)

2. Onions

Onions participate in many meals and considered one of the most powerful plants on Earth. They contain fructans, which are fibers causing bloating and discomfort, especially in people who are sensitive or even intolerant to onion potent compounds. (20, 21)

1. Barley

Barley is a lovely cereal that contains high amounts of nutrients such as molybdenum, manganese, and selenium in addition to fiber. However, it is high fiber content can cause bloating in people who are not used to consume fiber and people with sensitive digestive systems. (22, 23, 24, 25)