Are You Eating These Foods That Cause Bloating?

Are You Eating These Foods That Cause Bloating?


The first time I did the Clean Program cleanse, I realized the difference was when my clothes started laying a little flatter and I could zip them up a little better. I felt a change in my emotional and physical energy too that was directly related. If you’re trying to lose the bloat I suggest give the clean program cleanse a try and see which foods that cause bloating. Let’s discuss which ones might be causing you trouble.


I’m pretty sure I was bloated for the majority of my first 20 years of life – the thing is, I was so used to it that I didn’t even notice it. An elimination diet is a great to find out your specific food sensitivities, but some may still be sneaking into our diet here and there. These are a few foods you can eliminate from your diet to minimize the bloat:

1. Dairy

Very many people can’t properly break down the sugar found in milk, also known as lactose. Even if you’re not diagnosed with lactose intolerance, it can still be quite difficult for your body to digest it properly, which can lead to feelings of bloat. If you’re worried about increased bloating, try reducing your daily intake. This also can make a huge impact on our skin’s appearance.

2. High-fiber foods

While generally high-fiber foods help things pass through the body easier, increasing your intake of fiber dramatically can cause issues for your digestion and lead to bloat. We actually don’t produce the digestive enzymes that we need to break down the different areas of fibrous foods, like cellulose fiber. Because of this, it goes through our digestive system relatively unscathed, which can lead to bloat, gas, and discomfort. Most of these high-fiber foods are really good for you, it’s just about finding which ones you can tolerate and how to eat them.

3. Carbonated drinks

Although the intake of soda is steadily declining in the US, many people are still opting to reach for a fizzy drink to quench their thirst. These beverages are directly linked to gassiness, as well as being packed with sugar which can increase unwanted weight gain as well. This can also include even unflavored seltzer and mineral waters, and yes, even kombucha at times.

4. Legumes

As healthy and protein-rich as these foods are – when it comes to bloating this choice of ‘musical fruit’ is not always your friend. Legumes contain a lot of sugar and fibers that some of us can’t properly process and break down. Don’t forget to soak or rinse legumes to reduce bloating and pair them with other foods that digest at a similar rate.

5. Onions and garlic

Onions and garlic are used to flavor many dishes. They also have tons of benefits, as they are antibacterial and antimicrobial. However, onions contain fructans, or soluble fibers, that can cause bloating and indigestion. Garlic has sulfur-containing compounds called thiosulfinates, which can also lead to bloating and gas. Raw versions of garlic and onions can increase the effect, so make sure you are cooking them thoroughly.

6. Grains

As we discussed above, foods that are high in fiber can increase bloating and digestive discomfort. Some people have diagnosed dietary disorders, like Celiac disease. For many of us, we have what is best described as a grain sensitivity. This can cause bloating, cramps, and bowel problems within a few hours of eating grains. Sometimes the best solution is going gluten-free or grain-free for a stretch of time (like 21-Days) to see if you have these symptoms.


If you are continuously finding issues with feeling bloated, try adding a probiotic to your diet to help you increase healthy gut health. Also exercising, drinking lots of water and adding in apple cider vinegar, and getting enough sleep helps with your overall health and give your body the energy and rest it needs to digest and break down all of your foods completely.

Written by Reese Evans

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