4 Healthy Foods That Can Cause Bloating — and Tips That Can Help

Key takeaways:

Bloating is a common abdominal issue that can occur after eating foods high in fiber or foods that have certain types of hard-to-digest sugars.
Figuring out which foods are bothersome and avoiding them will usually limit gas and bloating after eating.
If bloating is a typical issue after eating it may be worth talking with your healthcare provider.

Have you felt excessively full or stomach discomfort after eating? Feeling bloated after eating is not uncommon — as many as 20% of Americans report feeling bloated at least once a week. And while it might be more commonly linked to heavy meals and rich foods, certain healthy foods can cause bloating, too.

Why do you feel bloated after eating a healthy meal?

Some foods — including grains, vegetables, and beans — contain sugars and fiber that can be difficult to digest for some people. This can cause bloating, gas, and even loose stools.

Here is a closer look at four types of healthy foods and how they might add to feeling bloated and full. But keep in mind that for most people, these foods are well-tolerated and make up an important part of a healthy diet.

1. High-FODMAP foods

Foods that contain certain types of carbohydrates known as FODMAPs (fructooligosaccharides, disaccharides, monosaccharides, and polyols) can be the most troublesome. For some people with irritable bowel syndrome (IBS), these foods can cause uncomfortable cramping and bloating, along with constipation or diarrhea.

2. Foods containing lactose

For people with lactose intolerance, dairy foods and milk products can cause painful gas and bloating. Milk-based products have a natural sugar called lactose. To digest it, the body makes an enzyme called lactase. People with lactose intolerance make less lactase so they have a hard time digesting foods containing lactose.

3. Protein-rich diet

Research shows that a diet rich in protein-rich foods can raise your risk for bloating compared to a high-carbohydrate diet. But it’s unclear whether the reason for this is protein or certain soluble fibers. This is because the protein-focused diet used in the study emphasized foods like beans, nuts, and soy products rather than animal-based protein. As with high-FODMAP foods, the gasses made from the breakdown of these foods may cause bloating.

4. High-fiber foods

In a small subset of people with a sensitive digestive system, it's possible for fiber-rich foods to cause bloating. Foods like whole grains, cruciferous vegetables, and beans move slowly through the GI tract. This slower movement can lead to constipation and bloating. Like protein-rich foods, when they are digested, the gasses that get released in the intestine can add to the bloating.

And, some types of fiber are non-digestible, meaning they travel through the intestine without being digested at all. These include fiber supplements like:

Inulin
Beta-glucan
Psyllium husk
Chicory root fiber

List of healthy foods that can cause bloating

As mentioned, while they’re not a problem for most people, here are examples of healthy foods that can cause bloating in people with a sensitive digestive system:

Beans
Lentils
Dairy products
Oatmeal
Artichokes
Cauliflower
Cabbage
Asparagus
Onion
Garlic
Some fruits including apples, apricots, and cherries
Grains, like wheat, rye, and barley
High-fiber granola bars and cereals that contain chicory root or inulin

Given that these foods offer various nutrients, it can be unhealthy to cut out too many at once. Instead, consider keeping a food log or diary alongside a symptom log.

If you find that certain foods typically cause you to feel bloated, you can talk with a dietitian or a healthcare provider for guidance on making dietary changes. They can walk you through getting rid of trigger foods over a couple of weeks and reintroducing them one at a time to see how your symptoms might change.

How can you get rid of bloating fast?

While abdominal bloating is uncomfortable, there are a few things you can do to relieve the symptoms quickly.

Take a short walk. Some research has shown that taking a short walk after eating may help lessen symptoms of bloating.
Follow a BRAT diet for a few days. Light, low-fiber foods may help settle down your GI tract. BRAT stands for bananas, rice, applesauce, and toast which are all easy to digest.
Try simethicone, or Gas-X, an over-the-counter medication. These medications may help you get rid of gas more quickly.

What can you do to prevent bloating in the first place?

Most importantly, start by finding out which foods are causing you issues. Keep a food diary and write down any symptoms you experience after eating. This will help you narrow it down. You can slowly reintroduce those foods and if you experience symptoms again you know you should avoid them.

Here are some other tips to help ease or prevent bloating:

Eat slowly and chew your food well. Eating more slowly helps lower the amount of air you ingest. Also, chewing longer helps break food into smaller pieces, making them easier for your digestive system to break down.
Limit carbonated beverages as they contain carbon dioxide. This can build up in your GI tract and may lead to gas and bloating.
Don’t drink beverages through a straw. Drinking through a straw introduces excess air into your intestinal tract and can cause more bloating and gas.
Stay away from chewing gum and chewing tobacco. You may not realize it but when you chew gum or tobacco, you tend to swallow air which can lead to gas and bloating.
Get regular exercise. Exercise, even just a daily walk, keeps your muscles moving and that includes the muscles in your GI tract.
Talk with a healthcare provider about taking a supplement that contains alpha-D-galactosidase (Beano). These supplements have an enzyme that helps break down the sugars in beans and vegetables that often cause gas.

Do daily prebiotic or probiotic supplements help fight bloating?

Some research has found probiotic supplements with certain strains of bacteria may help limit symptoms of abdominal pain and bloating. But there is little evidence around the effectiveness of prebiotic supplements. These fibers feed the helpful bacteria in your gut. In fact, some may even make symptoms worse for some people.

When should you be concerned about bloating?

Some bloating after a meal is usually nothing to worry about. But if you constantly have issues after eating and have tried making changes to your diet without relief, it may be time to talk with your healthcare provider about your gut health. They can rule out any underlying problems that may be adding to it. You may also want to reach out if bloating starts happening more often or becomes more and more painful.

The bottom line

It’s not usual for healthy foods like broccoli, beans, and onions to cause bloating. But that doesn’t mean you need to stop eating them. Keeping track of foods that make you feel bloated and choosing vegetables, grains, and lean protein that you digest more easily can give you more relief. You can also make small changes to how you eat, including chewing slowly, limiting carbonated drinks, and avoiding drinking with a straw.

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Written by:

Laura M. Ali, MS, RDN, LDN

Laura is an award-winning registered dietitian and certified culinary nutritionist with over 30 years of experience. She spent the first half of her career working in clinical nutrition, helping clients manage their health through diet.

Edited by:

Samvida Patel, MNSP, INHC

Samvida Patel, MNSP, INHC, is a health editor at GoodRx. She is a nutritionist and integrative nutrition health coach with over 8 years of experience in health communications.

Reviewed by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. An experienced and dedicated pulmonologist and hospitalist, she spent a decade practicing and teaching clinical medicine at academic hospitals throughout London before transitioning to a career in health education and health technology.

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