8 Foods That Can Cause Bloating

What to know before your next grocery trip.
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Bloating is no one's friend. That perfectly full feeling when you're completely satiated is one thing. Feeling uncomfortably full or blown-up—sometimes to the point that it's hard to button your favorite jeans—is an entirely different matter. What's worse is when you haven't had something you know causes you to feel bloated, like, say, maybe a bag of salty chips, but still find yourself feeling inflated for seemingly no reason. The truth is that even though some foods seem healthy, or even actually are, they have properties that can make you feel like a balloon. Here, registered dietitians share foods (and one drink) that can make you feel swollen, plus a few tips on how to debloat them.

1. Whole grains
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These complex carbohydrates usually serve up plenty of fiber, which is great. It's a key nutrient for your digestive system, and it can help you feel fuller longer. But if you start upping your fiber content without drinking enough water—or even if you do drink enough water, but start eating a ton of fiber out of nowhere—it can be hard for your body to digest. Bam, bloating. "There could be some discomfort because your body isn't used to it, so make sure to increase your fiber intake slowly and drink enough water," Lauren Harris-Pincus, M.S., R.D.N., owner of Nutrition Starring You, tells SELF.

2. Beans and lentils

It's natural to feel puffy after chowing down on these members of the legume family. "Beans and lentils have indigestible sugars called oligosaccharides," says Harris-Pincus. "Your intestinal bacteria work to break them down, which can cause gas and bloating," she explains. If you’re dealing with fresh or dried beans, Harris-Pincus suggests soaking them overnight. Some believe that the water may actually retain some of those sugars that the beans normally would, making it easier for your stomach to process the food.

Keep in mind that beans and lentils are awesome sources of fiber, which is essential to your diet. Even if you try the above methods, it may make sense to cut back if they still cause a ton of bloating. Ultimately, it's about finding a balance that's right for you.

3. Dairy

If you have a lactose intolerance, your body is deficient in the lactase enzyme, which helps you handle the sugar in milk. That can definitely lead to gassiness and bloating after eating dairy. But even if you don't have full-blown lactose intolerance, you could have a hard time dealing with casein and whey, two dairy proteins, says Harris-Pincus. Sometimes it's a matter of experimenting to figure out what your body can deal with. "Cheese usually has very little lactose, so someone who might not be able to drink milk may be able to eat [certain types]," says Harris-Pincus. Same goes for yogurt.

4. Cruciferous vegetables
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Green goodness like cabbage, cauliflower, broccoli, and Brussels sprouts are excellent for your body. But they also include an indigestible sugar called raffinose, which your system can't break down, says Harris-Pincus. To avoid the bloat, put in some prep work. When cruciferous vegetables are raw, your body has to work harder to break them down. "You're better off cooking them so they're easier to digest," Vandana Sheth, R.D.N., C.D.E., and spokesperson for the Academy of Nutrition and Dietetics, tells SELF.

5. Frozen meals

The frozen meal aisle has come a long way, and some options can indeed be pretty healthy, says Sheth. But no matter how many health-related buzzwords you see on the packaging, be sure to check the sodium content. "Compare the labels and go with one that's lower in sodium to reduce some of the [water retention]," says Sheth. For reference, the United States Department of Agriculture recommends limiting your sodium intake to 2,300 milligrams per day.

Sodium content can tip you off to a potentially better pick, but also be sure to analyze other nutritional qualities, too. "Sometimes people pick one nutrient to look at and choose a food that has less sodium, but is all processed ingredients, no fiber, and no protein," says Harris-Pincus. Ideally, you want something that has it all.

6. Jerky, trail mix, and other packaged health snacks

Just like frozen meals, they're convenient, but they often pack in the sodium. "Anything in a bag can be pretty salty," says Harris-Pincus. "Some trail mixes use salted nuts, and although jerky's hot because of the protein, a lot of them have a ton of salt," she explains. Same as above, be sure to look at the entire nutritional picture before making your pick.

7. Sugar-free gum

Lots of sugar-free gums contain sorbitol, which many people have a hard time processing, says Harris-Pincus. As your system attempts to break it down, your belly can swell in response. Plus, when you chew gum (or talk a lot while eating, or eat really quickly), you're unwittingly taking in extra air. "That additional air can get trapped in your gastrointestinal system and cause you to experience pressure and a bloating sensation," says Sheth.

8. Sparkling water

The fizz may delight your taste buds, but not so much your stomach. "Carbonated beverages introduce bubbles [into your belly]," says Harris-Pincus. That's only exacerbated if you're drinking through a straw. "It's a simple behavior, but when you use a straw to suck in liquids, you can also suck in air that enhances bloating," says Sheth. If sparkling water helps you stay hydrated, don't feel the need to cut it out of your diet! Just consider leaving the straw behind.

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