Bloating makes the belly look bigger, kills confidence and causes discomfort. So it’s important to find out what causes it and eliminate it. The good thing is you can get rid of bloating by simply changing the foods you eat. So let’s look into foods that cause bloating.

Common foods that cause bloating

Beans: Beans cause bloating because of oligosaccharide, a sugar that isn’t easy to process. Research shows that soaking beans before cooking reduces oligosaccharides. Note that other legumes cause bloating as well.

Soft drinks: Drinks that contain carbonated water like sodas, energy drinks, and juices cause bloating. Adding ice to these drinks can reduce carbonation.

Cruciferous vegetables: Broccoli, cabbage, kale, collard greens, and cauliflowers cause bloating because they contain sugars that are hard to digest.

High carbs intake: Eating lots of carbs (especially processed carbs) causes water retention and bloating. Avoid consuming high amounts of rice, pasta, bread and so on.

Salty foods: Consuming high amounts of sodium can make you feel bloated. Limit your sodium intake to 2.5 grams a day.

Chewing gum: Chewing gums makes you swallow excess air and they also contain sugar that increase gas.

Pears and apples: The soluble fiber in these fruits can cause bloating in people with sensitive stomachs. Consuming small pieces won’t do you any harm.

Fiber supplements: Fiber can cause bloating especially to people who are not used to consuming high amounts. Drinking lots of water when taking fiber supplements can prevent bloating.

Avoid the above foods or reduce their intake to eliminate bloating. Below are foods that reduce bloating.

Foods that fight bloating

Pineapples

Apple cider vinegar

Parsley

Ginger

Papaya

Lemons and other citrus fruits

Fennel

Garlic

Water