There are various causes of bloating, ranging from digestive disorders such as GERD and celiac disease, to bacterial infections in the intestines, as well as intolerance to gluten and lactose. In addition, certain types of food can also be triggers for bloating. Therefore, it is recommended to avoid certain types of food when experiencing bloating. Here is a list of foods that should be avoided when experiencing bloating, adapted from Health.com (04/03).

Vegetables are indeed rich in nutrients. However, there are several types of vegetables that should be avoided when the stomach is bloated. Vegetables such as kale, broccoli, and cabbage produce gas that can cause bloating. You can still consume these vegetables by steaming them. The steaming process can make the fibers softer and reduce their quantity. Nevertheless, this method cannot completely prevent bloating.

Foods such as soybeans, lentils, and peas contain sugar and fiber that cannot be absorbed by the body, which can cause gas and bloating. You can mix legumes with easily digestible grains, such as rice or quinoa, while increasing water intake.

Individuals who experience lactose intolerance will experience bloating after consuming a large amount of milk. People who suffer from lactose intolerance do not have the necessary enzyme to digest lactose, which is the sugar found in milk, leading to the production of gas in the digestive tract that triggers bloating.

Consuming food that contains salt or high levels of sodium can cause the body to retain water or experience swelling. If consuming too much sodium, it is advisable to balance it by drinking enough water to help flush out the excess salt from the body.

Onions, such as onions and garlic, contain soluble fiber called fructan. The human body is not always efficient in digesting foods that contain fructan, which can cause certain digestive disorders. When fructan undergoes fermentation in the intestine, it will draw fluid into the large intestine, causing bloating and gas production. This condition generally occurs in a number of individuals who have intolerance to fructan, such as those who suffer from non-celiac gluten intolerance.

Several types of fruits often cause bloating due to their high fructose content. For example, watermelon is one of the fruits that contains high fructose, about 10 grams in just one slice. Fructose is a type of natural sugar that is difficult for the body to digest, resulting in excessive gas production. Some individuals with certain conditions, such as hereditary fructose intolerance or fructose malabsorption, may feel bloated after consuming fruits that contain fructose.

As an alternative, it is recommended to consume fruits that have a lower fructose content, for example: An avocado fruit only contains about 0.1 grams of fructose. One orange contains about three grams of fructose. One cup of blackberries contains about four grams of fructose.