Trying to Get Rid of Bloating? Avoid These 10 Foods
- sephilarilego
- 15 minutes ago
- 3 min read
Bloating is one of the most common digestive complaints, but in many cases the problem is not just how fast you eat or what you drink. Certain everyday foods contain sugars and fibers that are harder to digest, which can increase gas, draw more water into the gut, and leave you feeling uncomfortably full or puffy.
Most people trying to get rid of bloating focus on fizzy drinks or chewing more slowly, but foods high in FODMAPs can often play a bigger role. Things like fructose, lactose, fructans, galacto-oligosaccharides, and sugar alcohols can all contribute to bloating in people who are sensitive to them.
As an Advanced Clinical Practitioner in family medicine, I often see people cutting out random foods without really knowing what is driving their bloating. Looking for patterns, especially with common high-FODMAP foods, is usually far more helpful than guessing.
In this video, I count down 10 common foods that may make bloating worse, ranked from least to worst, and explain what to swap them for if you are trying to feel lighter and more comfortable.
What you’ll learn:
-10 common foods that may make bloating worse
-Why apples, watermelon, onions, and garlic can trigger bloating
-How lactose in milk may leave you feeling heavy or uncomfortable
-Why beans and lentils can create extra gas
-How chewing gum and mints can worsen bloating
-Why artificial sweeteners are one of the biggest bloating triggers
-What lower-bloating swaps may help instead
-How high-FODMAP foods may contribute to digestive symptoms
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WHEN TO SEE YOUR DOCTOR ABOUT BLOATING:
Bloating is a common feeling of fullness or discomfort in the tummy, often caused by gas, certain foods or drinks, or digestive issues like constipation, food intolerances, coeliac disease, or IBS. It can also happen around your period. You should see a GP if you’ve been bloated for three weeks or more, feel bloated regularly, notice a lump or swelling in your tummy, or have other symptoms such as sickness, diarrhoea, constipation, weight loss, or blood in your poo. Seek urgent medical help by calling 999 or going to A&E if you have sudden or severe stomach pain, vomiting blood, black or bloody stools, difficulty passing urine or stool, trouble breathing, or chest pain. For mild bloating, regular exercise, drinking plenty of water, eating smaller meals, and avoiding fizzy drinks or foods that cause gas can help. A pharmacist can also advise on medicines or laxatives if needed.
REFERENCES:
TIMESTAMPS
00:00 Trying To Get Rid Of Bloating
00:17 Apples: Fructose and Sorbitol Triggers
00:36 Milk and the Impact of Lactose
00:48 Why Onions Cause Gut Fermentation
01:03 Garlic: High Fructan Content Explained
01:21 Cauliflower and Mannitol Sensitivity
01:37 Wheat Bread: Fructans and Alternatives
01:50 Beans and Lentils: GOS and Gas Production
02:33 Watermelon: Fructose and Polyol Risks
02:46 Chewing Gum: Sorbitol and Swallowed Air
03:03 Artificial Sweeteners and Gut Health
03:22 Summary and Final Thoughts on Bloating
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