10 Worst foods that cause your tummy to bloat

Belly Busters: 10 Foods that cause your tummy to bloat

Angela Goh

30 Mar 2016

updated the Wednesday, March 30, 2016

1/10
Cruciferous vegetables
Vegetables such as cauliflower, cabbage, bok choy, broccoli and brussels sprouts contain the chemical raffinose, a sugar that cannot be broken down by humans. It ends up fermenting in your lower intestine, producing gas, thus making you bloat. However, consistently eating such foods can result in a better digestive system that is prone to bloating anyway, so don’t completely avoid them, just reduce the portions.
2/10
Beans and legumes
Beans and legumes also contain raffinose, though apparently, soaking beans in alkaline water overnight, or adding vinegar to them after they’re cooked can help with their digestibility.
3/10
Whole grains
Yes, unfortunately they also contain raffinose. And because whole grains are high in fibre (which is technically an indigestible carbohydrate), it can cause bloating if you suddenly eat more than you are used to.
4/10
Dairy
If you are lactose intolerant, your stomach doesn’t produce the enzymes necessary to break down lactose and this can result in bloating and irritable bowel syndrome (IBS).
5/10
Apples, pears, peaches, prunes
These fruits contain sorbitol, a sugar alcohol that eventually converts to fructose in your stomach. However, as it takes a long time to digest, the sorbitol acts as a substrate for bacteria to ferment, thus causing your stomach to bloat.
6/10
Sugar-free sweets and gum
Many varieties of sugar-free candy also contain added sorbitol, which is used in place of sugar to create some sweetness.
7/10
Salty foods
Salty foods like flavoured potato chips are notorious for triggering water retention in the body, making you feel bloated.
8/10
Soft drinks and beer
The carbon dioxide from carbonated drinks can get caught in your digestive system, making you feel like a balloon for several hours.
9/10
Raw garlic and onion
These contain fructans, a polymer of fructose molecules, which can cause bloating.
10/10
Potatoes, pasta and corn
Most starches produce gas as they break down in the large intestine, which results in discomfort and bloating. Substitute these carbs with rice - it apparently is the only starch that doesn’t cause gas.

Enduring the discomfort of stomach bloating and gassiness is the worst feeling in the world.

Do you ever feel like a bloated whale after eating a nice fresh salad that contained plenty of beans and legumes? Finish that entire bowl of spaghetti and notice your belly has tripled in size so you look like you’ve got one heck of a food baby? Certain foods can aggravate your stomach, make it feel gassy, and cause it to bloat like a balloon. Some of the biggest culprits include dairy products, salty foods, beer, and carbohydrates high in starch.

If you are looking to slip into that sexy mini dress this weekend, you might want to check out this list of 10 different foods to avoid to beat the bloat. Head up to the gallery above.

Angela Goh

Photos: Getty Images

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