Is Your Diet Related to Stomach Bloating? Foods That Worsen the Condition

Foods that can cause stomach bloating (Image via Unsplash/Cleanlight Photo)
Foods that can cause stomach bloating (Image via Unsplash/Cleanlight Photo)

Stomach bloating can cause discomfort and anxiety, especially if you have any underlying gut disorders, including irritable bowel syndrome (IBS), food allergies, and food sensitivities.

Bloating is usually not a sign of a serious health problem and is often linked to the food you eat. In a research study published in the journal Advances in Therapy, it was reported that at least 30% of the population suffers from bloating issues.


Factors Causing Bloating

Several non-related factors, including food allergies and non-allergic food sensitivities, can cause stomach bloating, including:

  • Celiac disease
  • Lactose and fructose intolerance
  • Pancreatic insufficiency
  • Gastroparesis
  • Diabetes mellitus
  • Hypothyroidism
  • Scleroderma
  • Chronic idiopathic pseudo-obstruction
  • Small bowel bacterial overgrowth
  • Acute gastroenteritis
  • Gastric malignancy
  • Bowel malignancy
  • Ovarian malignancy
  • Ascites

It has been observed that bloating is more common among patients with IBS, and distension is more common in patients with chronic constipation.


Foods That Worsen Stomach Bloating

Gluten-rich bread can cause bloating and allergies. (Image via Unsplash/Wesual Click)
Gluten-rich bread can cause bloating and allergies. (Image via Unsplash/Wesual Click)

Foods containing certain compounds, including lactose, fructose, and gluten are usually behind bloating and stomach issues. Foods that cause bloating include:

1) Gluten-rich grains

Gluten is a plant protein that causes allergic reactions when consumed. Symptoms of Celiac disease include wheezing and the appearance of rashes. The following grains naturally contain gluten:

  • wheat
  • barley
  • rye
  • triticale
  • spelt
  • kamut
  • wheat berries
  • farina
  • farro
  • couscous

A gluten-free diet consisting of certified gluten-free oats, quinoa, buckwheat, almond flour, and coconut flour is recommended to prevent stomach bloating.


2) High lactose dairy

Lactose intolerance is associated with bloating, gas, nausea, and other similar symptoms. Cow milk contains high amounts of lactose. If you're facing stomach bloating, avoid the following foods:

  • cheese
  • whole milk, skim milk, low-fat milk
  • yogurt

You can opt for lactose-free milk or milk alternatives, including almond milk, coconut milk, and cashew milk.


3) High FODMAP foods

Insoluble fibers, found in fruit and vegetable skins, seeds, dark leafy vegetables, and whole grains cause water to accumulate in the gut. Gluten and fermentable carbohydrates (FODMAPs) also cause bloating. These foods are also avoided when suffering from Crohn's disease.

Try to avoid these foods that are rich in gluten and FODMAPs:

  • whole wheat bread
  • whole wheat pasta
  • rye and rye products
  • barley

4) Certain vegetables

Some fruits and vegetables contain high amounts of insoluble fiber and FODMAPs that can cause bloating. A low FODMAP diet is considered ideal to prevent stomach bloating. Avoid the following foods:

  • apples with skins
  • broccoli
  • cabbage
  • cauliflower
  • artichokes
  • cherries
  • peaches
  • plums

Stomach Bloating and Probiotics

Probiotics can prevent bloating and flatulence (Image via Unsplash/Towfiqu Barbhuiya)
Probiotics can prevent bloating and flatulence (Image via Unsplash/Towfiqu Barbhuiya)

Bloating can be reduced by including several supplements available in the market. That includes probiotic and prebiotic supplements.

Probiotic-rich foods can help prevent bloating as well. Herbal supplements are also available for instant relief. If you're experiencing frequent bloating issues, get advice from a medical professional.

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Edited by Indranil Biswas