9 Foods That Cause Bloating and Their Substitutes

Bloating happens to everyone. Even those people who eat healthily all the time. There are healthy foods that can cause bloating if you don’t cook them right.

It’s natural.  But the feeling is awful. You think your stomach will explode. Not so long ago I recommended yoga to relieve bloating.

This period is really hard. Everywhere you go and everything you do is connected to food. That’s why some people hate the holiday season.

Some tend to prevent it right at the start of their day. With a morning drink, that relieves bloating.

Even this drink called: “The Sassy Water” helps you deal with the bloating.

Talking about the cure, I totally forgot about the food that causes bloating.

Cooking the food the right way will prevent you from getting bloated. Almost any unhealthy food causes bloating. Especially those soft drinks people are addicted to.

You need to keep in mind that bloating doesn’t always come from food. It could be the final product of a serious medical condition. Doctors say this is rare, but it’s still possible to occur.

Now, the food. Let’s dig in!


Have you ever got that feeling that your stomach is full with gases? It’s from the beans.

Yup. It’s a healthy food full with proteins, healthy carbs, fiber and many other vitamins and minerals.

However, they are also full with alpha-galactosides that when cause gases after digesting them.

How to prevent this?

Soak the beans before you cook them. This will make them easier to digest. Or you can replace beans with quinoa or grains.

Carbonated Drinks

Or as many of you call it, the soft drinks. They all contain carbon dioxide gas that gives the bubbly texture of the beverage.

The worst part is that this gas goes directly to your digestive tract causing bloating.

How to prevent this?

Drink water or freshly juiced fruits. This will “refresh” you and will make you lose fat easier.


Wheat is not on the right track recently. It contains gluten and nutritionists avoid it at all cost.

If you are suffering from gluten sensitivity, wheat can cause bigger digestive problems than you could imagine.

How to prevent this?

There are many alternatives to wheat like oats, quinoa, almond flour, buckwheat, banana flour, coconut flour, and more.

Cruciferous Vegetables

The healthy ones. People know them as the vegetables that keep them full. The modern term for this is bloated.

Cruciferous veggies like broccoli, cauliflower, cabbage and brussel sprouts are only a few of them.

No one can take their benefits away. As you know, they contain fiber, vitamin C, Vitamin K, iron and potassium.

But, there is this “but” because they cause bloating. Sometimes they even provoke gases.

You can continue to eat them. They are really beneficial. If you don’t like the feeling of being full, you can opt in for:

How to prevent this?

Spinach, cucumbers, lettuce, zucchini and lettuce. They don’t cause bloating.


This highly beneficial veggie cause bloating when consumed raw.

It contains fructans that can cause gases. On the other hand, cooked onions won’t give you problems.

How to prevent this?

You need to cook them well if you want to remove their bloating abilities. If they still cause problems, season your food with herbs and spices.

It’s not recommended, but you can leave the onions out.


This cereal grain is also here to make you full. It’s good when you are trying to lose weight because of the fibers, vitamins and minerals.

However, it causes bloating, too.

How to prevent this?

One way of preventing this is finding its alternatives. But, luckily for you, I already did that.

Alternatives to Barley are:

  •      Refined barley
  •      Scotch barley
  •      Oats
  •      Brown Rice
  •      Quinoa
  •      Buckwheat


I wondered if this will show up here. Dairy is one of the biggest “bloating causers” ever. But it is good for your health.

Milk, cheese, yogurt, butter and others are really tough to be processed. It’s because they contain lactose.

Lactose intolerant people have trouble digesting these foods. It gives them bloating and gases.

How to prevent this?

Lactose intolerance can’t be cured. It can only be avoided. There are other alternatives to dairy such as:

  •      Coconut Milk
  •      Almond Milk
  •      Soy Milk
  •      Rice Milk

Coconut milk is the best!


The flu killer made this list as a bloating causer. It’s a healthy remedy and fantastic food when added to your healthy meal.

I mix it in every meal because I just love garlic.

However, it contains fructans, too. This could cause digestive issues. If you have one of those, there is a way to avoid this.

How to prevent this?

Before you go with alternatives, you need to try with cooked garlic. There is a slight chance for nicely cooked garlic to give bloating.

If you can’t tolerate it, you can choose from the variety of spices and herbs for cooking. There are thyme, parsley, basil or chives.


Men know this really well. Bear cause bloating. Period.

It’s carbonated and contains fermentable carbs like rice, wheat, maize and barley. When you add yeast and water on this mixture, your belly will start to become more bloated.

Beer also contains gluten.

How to prevent this?

Water all the way! If you love to drink beer, you can opt in for this recipe.

There you go. As you can see, there are healthy and unhealthy foods that cause bloating.

The secret is in moderation. Veggies cause bloating but, later on, you will feel relieved without much of an effort.

You can share this with your friends. Tell them about the bloating sources.

Source: Wise Mind Healthy Body

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