Originally published in Slice Miami
Bloating is one of the most common complaints fitness trainer Harsha Pakhal hears from clients. It’s that heavy, tight, or swollen feeling in your midsection that can make you feel tired or uncomfortable after meals. While occasional bloating is normal, certain foods are well-known triggers because of how the body digests them. Understanding why they cause bloating and what to swap them for can make a major difference in your energy, comfort, and confidence.
What exactly is bloating?
Bloating is a common digestive issue that makes the stomach feel full, tight, or swollen, often accompanied by gas or discomfort. It happens when excess air or gas builds up in the digestive tract, usually from swallowing air, eating too quickly, or consuming foods that are difficult to break down. Surprisingly, healthy foods are more likely to cause bloating.
Many healthy foods are high in fiber and natural plant sugars that your gut bacteria ferment during digestion. This fermentation produces gas, which expands the stomach and causes that bloated feeling. Even though these foods are packed with nutrients, their complex structure means they take longer to break down. Processed foods, artificial sweeteners, and high-sodium meals can also cause the body to retain water, adding to that bloated feeling.
Below, Harsha Pakhal discusses the top 10 foods that cause bloating and what to eat or do to reduce bloating.
1. Beans and Lentils
These are high in fiber and nutrients but contain complex sugars that your gut bacteria ferment, producing gas.
Try instead: Soak beans overnight or choose easier-to-digest options like lentils, split peas, or quinoa
2. Carbonated Drinks
Sodas and sparkling waters release carbon dioxide bubbles that fill your stomach with air, creating pressure and bloating.
Try instead: Still water, infused water with lemon or cucumber, or unsweetened herbal tea.
3. Wheat, Rye, and Barley
These grains contain gluten and fermentable carbs that can cause gas, especially for people with sensitivities.
Try instead: Gluten-free grains like oats, rice, or quinoa that are easier to digest.
4. Cruciferous Vegetables (Broccoli, Cabbage, Brussels Sprouts)
These veggies are packed with nutrients but contain raffinose, a sugar that ferments in the gut and causes gas.
Try instead: Cook them instead of eating raw, or choose gentler vegetables like spinach, zucchini, or carrots.
5. Onions and Garlic
Rich in fructans, these flavorful ingredients can ferment quickly in the gut and produce gas and discomfort.
Try instead: Use the green tops of scallions, leeks, or herbs like chives for a milder, gut-friendly flavor.
6. Dairy Products
Many adults can’t properly digest lactose, leading to gas, cramping, and bloating when consuming milk, cheese, or ice cream.
Try instead: Lactose-free milk, yogurt with live cultures, or plant-based options like almond or oat milk.
7. Apples and High-Fructose Fruits
Fruits like apples, pears, and mangoes contain fructose and fiber that can ferment in the gut, creating gas and water retention.
Try instead: Choose lower-fructose fruits like berries, bananas, or citrus.
8. Sugar Substitutes
Artificial sweeteners such as sorbitol, mannitol, and xylitol pass through the intestines undigested, feeding gut bacteria and producing gas.
Try instead: Use small amounts of natural sweeteners like honey, maple syrup, or stevia.
9. Fried and Fatty Foods
These foods slow digestion and increase the feeling of fullness, leaving you bloated and sluggish.
Try instead: Grilled, baked, or air-fried versions with healthy fats like olive oil or avocado.
10. Alcohol and Beer
Beer contains carbonation, yeast, and fermentable carbs, while alcohol irritates the digestive tract and increases water retention.
Try instead: Limit alcohol or choose non-carbonated options like wine spritzers or mocktails with soda water and fruit.
More Tips On How to Keep Bloating Under Control
Harsha Pakhal emphasizes healthy habits that work well to combat bloating. It’s essential to eat slowly, chew thoroughly, and avoid gulping air when drinking. Stay hydrated, get regular exercise, and pay attention to your body’s reactions after meals. With small adjustments, you can enjoy your favorite foods without discomfort and feel lighter, stronger, and more balanced every day.
About Harsha Pakhal
Harsha Pakhal is a fitness coach and personal trainer who helps people build sustainable habits through movement, balanced nutrition, and mindful living. His approach focuses on practical changes that improve how clients feel from the inside out—both in the gym and in daily life.