ABCs of Good Health

The Best and Worst Foods For Bloating

The Best and Worst Foods For Bloating

If you’ve ever felt uncomfortably full after eating and not because of how much you ate, you’ll know that certain foods just disagree sometimes. Not everyone reacts in the same way to foods like dairy, wheat and gluten, but for those who are affected by what they eat, the results can be pretty uncomfortable. For those suffering from the bloat, low FODMAP foods are recommended by dietitians. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. This basically includes foods that the gut finds difficult to digest, here’s a list for you.

We’ve put together a list of the most common culprits when it comes to bloating, and suggest a few swaps or add-ins, which could help to keep your tummy happy and beat the bloat!

The Worst



That includes milk, butter and cheese. Certain cheeses are more prone to causing bloating than others, but it all comes down to their lactose content. People with lactose intolerance have a hard time digesting lactose, thanks to a lack of the enzyme lactase. You can supplement with lactase, which should solve the problem short-term, but subbing in alternatives is pretty easy these days.



red onion

Onions are packed with fructan, which is poorly absorbed by your body. The result, along with some nasty gas, is an increase in water in your intestines, which leads to bloating.


Leafy greens


Greens are great, especially leafy ones like broccoli and cabbage, but they do contain a lot of raffinose, which can pass through the intestines undigested, leading to bloating. To lessen the effect, try cooking your greens first.




Wait, aren’t watermelons mostly water? Yes, but they’re also high in fructose, a natural sugar which when eaten in large amounts is hard to digest and can cause bloating.

Artificial sweeteners


Artificial sweeteners like xylitol and sorbitol take longer to break down inside your body, which causes them to produce lots of gas. This gas builds up in the abdomen and results in nasty bloating.



Fructan and insoluble fibre make grains an enemy of the wheat and gluten-intolerant. They’re also off the menu if you’re following a paleo diet. Paleo diet followers blame grains for the majority of bloating and inflammation issues experienced by people on a modern diet. Some people digest grains better than others, but there’s plenty of anecdotal evidence to suggest that grains are not bloating-friendly.


The Best

Swapping out the dairy is probably the biggest change you can make if you experience a lot of bloating. Look out for lactose-free butter and cheese, and for milk, try almond, cashew or coconut milk instead. There are a number of foods which can help you de bloat, these include…



Avocados, along with melon and banana are all high in the anti-bloating mineral, potassium. Potassium helps to restore water balance and reduce water retention within the body.



Kimchi is a Korean condiment made from pickled vegetables. It helps promote good gut bacteria called lactobacilli which help’s with digestion and reduces bloating.



Cucumber is a natural diuretic and is high in silica and vitamin C which helps reduce water retention and to flush out excess water.



The classic, plain old water, helps to keep your digestive system moving, hydrating you, restoring water balance within the body. It may seem like a lot, but try and drink at least 8 glasses a day.


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Charlotte Cliffe

Charlotte Cliffe

Resident Nutritionist (ANutr)

Qualified nutritionist, health blogger and marketing executive who loves festivals and eating kiwi with the skin on...

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