About one in 10 people experience post-meal bloating, typically in the form of gassiness or uncomfortable feelings of fullness in the abdomen.
As a gastroenterologist and associate professor of medicine at Harvard Medical School, I’m often asked: What causes bloating, and how can I make it stop?
Understanding bloating is tricky because there are so many potential factors. But one common cause is related to what we eat, particularly foods that are poorly absorbed by the gut.
If you frequently experience bloating after eating, avoid these foods:
1. Sweetened foods
Fructose malabsorption occurs in about 50% of the population. This is when cells in our intestine have a hard time absorbing fructose.
A little bit of fructose is fine, but steer away from foods sweetened with high-fructose corn syrup such as:
- Candy
- Packaged bread and baked goods
- Packaged fruit
- Sweetened dairy products like yogurt
- Sauces like ketchup
- Soft drinks and juice
Instead, go for whole foods and less-sugary beverages. Carbonation can cause bloating, so opt for flat water or vegetable juices.
2. Fructose-rich fruits
If you’re sensitive to fructose, avoid (or consume only in moderation) sweet fruits like:
- Apples
- Watermelon
- Grapes
- Grapefruit
- Nectarine
- Plums
- Peaches
- Ripe bananas
- Prunes
- Raisins
To get my fruit fix, I eat blackberries, blueberries, strawberries, pineapples, mandarin oranges, lemons, or firm, slightly unripe bananas.
3. Vegetables with fructans and galactans
Even vegetables can cause bloating, especially if they have lots of fructans and galactans (carbohydrates broken down by gut bacteria, which can lead to gassiness).
These vegetables are most likely to cause bloating:
- Asparagus
- Zucchini
- Onions
- Shallots
- Leeks
- Asparagus
- Artichokes
- Beets
- Brussels sprouts
- Savoy cabbage
- Fennel
- Snow peas
Go for less sugary options like carrots, eggplant, avocados, green beans, bean sprouts, celery, cauliflower and lettuce.
4. Milk and other dairy products
Lactose intolerance affects 68% of the population and becomes even more common as we…
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