<< Back
9 Foods That Can Leave You Feeling Bloated
January 31, 2026
You eat a healthy meal, and feel good about your choices. But suddenly your pants feel a little tighter. Sound familiar?
“Bloating happens when gas builds up in your digestive tract,” says Jamie Allers, RD, a registered dietitian with Hartford HealthCare’s Digestive Health Institute. “Some foods naturally produce more gas, while others cause your body to retain water or slow down digestion.”
Here are nine foods that might be behind that uncomfortable bloated feeling — and what you can do to keep your gut happy.
1. Broccoli, cauliflower or Brussels sprouts
Cruciferous vegetables may be nutritional superstars, but they’re also notorious for causing gas. These veggies contain raffinose, a complex sugar your body struggles to break down.
“These vegetables are full of fiber and nutrients, but the gas they produce can make you feel bloated,” says Allers.
Try steaming them to make them easier to digest, or start with smaller portions and pair them with other foods.
> Related: How to Make a Salad That’s Filling (and Tasty)
2. Beans and lentils
They’re packed with plant-based protein and fiber, but they’re also known for causing bloat. Like cruciferous veggies, beans and lentils contain indigestible sugars that ferment in your gut.
“Beans are great for your heart and digestion long-term, but the fiber and natural sugars can cause bloating if your body isn’t used to them,” says Allers.
Soak beans before cooking, rinse canned varieties thoroughly and slowly increase your portion size over time to help your body adjust.
> Related: 10 Foods With More Sodium Than You Think
3. Carbonated drinks
That fizzy soda or sparkling water might feel refreshing, but the bubbles can come back to haunt you.
“Carbonation adds gas directly into your digestive system,” says Allers. “Even healthy sparkling drinks can contribute to bloating if you’re drinking them throughout the day.”
Try alternating sparkling beverages with still water or herbal tea.
> Related: What Nutritionists Eat When They Don’t Feel Like Cooking
4. Dairy products
If milk, cheese or ice cream leave you feeling sluggish or gassy, you might be struggling with lactose.
“Lactose intolerance is very common, especially as we get older,” says Allers. “People may notice bloating, gas or cramping a few hours after eating dairy.”
If that sounds like you, try lactose-free products or plant-based alternatives like almond or oat milk.
> Related: 8 Easy Ways to Curb Cravings Without Cutting Out Your Favorite Foods
5. Artificial sweeteners
Sweeteners like sorbitol, xylitol and mannitol are common in diet sodas, sugar-free gum and protein bars, and they can be problematic.
“These sugar alcohols are difficult to digest and can pull water into the intestines, leading to bloating or diarrhea,” says Allers.
Check labels for sugar alcohols, and swap in naturally sweet foods like fruit when you can.
6. Processed foods
Chips, frozen dinners and takeout meals may be convenient, but they often contain excess sodium.
“Salt makes you feel bloated because it pulls fluid into your tissues and causes you to retain water,” says Allers. “Even foods that don’t taste salty, like bread or sauces, can be surprisingly high in sodium.”
Drink plenty of water to flush out excess salt, and balance your day with fresh, whole foods whenever possible.
> The 10 Best Foods for Your Gut Health
7. Onions and garlic
Yes, they’re key to a great meal. But onions and garlic contain fructans, another type of carbohydrate that can produce gas during digestion.
“These are all fermentable carbs that can trigger bloating in some people,” says Allers. “Cooking them can help reduce their impact.”
If you love the flavor, try infusing oil with garlic or onion – being sure to remove or strain the solids – instead of using them raw. You’ll still get the taste, without the discomfort.
> Related: Make Your Grocery Trip Instantly Healthier With These 5 Swaps
8. Chewing gum
Chewing gum can cause you to swallow extra air, which leads to bloating and gas.
“People don’t realize how much air they swallow when they chew gum,” says Allers. “And if the gum has sugar alcohols, that can make things even worse.”
If you need to freshen your breath, try mints or water flavored with lemon or cucumber instead.
> Related: How to Reset After a Week of Takeout and Zero Motivation
9. Fatty or fried foods
Greasy foods tend to linger in the stomach longer because they take more time to digest, which can leave you feeling heavy, sluggish and bloated.
“High-fat meals slow down digestion, which can make you feel uncomfortable for hours afterward,” says Allers.
Opt for baked, grilled or air-fried versions of your favorite dishes instead. You’ll still get flavor, without the side of discomfort.
Listen to your body and make small changes
If bloating keeps showing up, it’s often a sign that a few simple food or habit tweaks could make a big difference.
“Bloating is your body’s way of telling you something isn’t sitting right,” says Allers. “By identifying your trigger foods and eating smaller, balanced meals, you can significantly reduce those bloated symptoms.”
Start small. Swap fizzy drinks for water, lighten up your salt intake and pay attention to how certain foods make you feel. With a few tweaks, you can enjoy your meals — and your day — a lot more comfortably.