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Everyday Foods That Cause Bloating and What to Substitute Them With

If you have ever experienced bloating, then you would know how extremely uncomfortable and painful it feels — not to mention the distended belly that can shatter anyone’s confidence. As such, finding relief from this situation may be one of the most satisfying things in the world, and you’ll be surprised to know that you only need to make a few, tiny changes in your diet to avoid this from happening again.

It pays to know which ones are notorious in causing bloating so you’ll know when to avoid them. Registered dietitian Tamara Duker Freuman revealed what these foods are and what you can do best about it.

Fizzy Drinks

As much as we hate to see this on this list, sodas and fizzy beverages are one of the leading causes of bloating, which happens when excess gas gets stuck in the gut. These drinks have carbon dioxide gas, which is why they’re bubbly.

Syda Productions/Shutterstock — Fizzy drinks like beer have carbon dioxide

This is the reason why they cause bloating, the expert said, but it can be more common for people with functional dyspepsia, hypersensitive stomach, and IBS. However, carbonated drinks don’t have the same bloating effect on everybody.

Some carbonated beverages like seltzer can actually help bloated people because it can induce belching, which releases gas. Unfortunately, beer is classified under this and because it has low alcohol content, those wanting to get a little more drunker k will consume more.

You can always replace fizzy drinks with water, which has no calorie content. If you want something with flavor, ginger or peppermint tea is also good.


One of the main suspects behind unexplained bloating is beans. Almost everybody who loves this food understands just how it can wreak havoc later.

Goode Imaging/Shutterstock Beans are one of the main causes of bloating

It has two types of fiber, the resistant starch and galacto-oligosaccharides, which are hard to digest and are the reasons for bloating. Our bodies lack the enzymes needed to break these down so it stays in our body for longer.

When the fibers reach our colon, bacteria will feed on it and ferment it. Before you decide on ditching beans from your diet, know that it has nutrients your body needs, so the expert suggests taking alpha-galactosidase prior to eating this food. Other protein-rich foods are tempeh, edamame, and tofu.


Around 65 percent of people can’t fully process lactose, which dairy has. Unfortunately, for those who lack lactase, the enzyme that breaks down lactose, it can become problematic.

Dean Drobot/Shutterstock Some people can’t process lactose properly

As such, if your body can’t digest lactose, bacteria will feed on it, which results in bloating. Also, the fat in dairy products may be a reason for gas.

Substitutions for dairy products are soy milk, almond milk, coconut milk, lactose-free milk, and hard cheese.



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