Foods that cause bloating, and how to find yours

By The FixMyGut team · Published · Updated · 4 min read

Picture it: a virtuous lunch. Bean salad, raw broccoli, a sparkling water. By 3pm your waistband has opinions. Annoyingly, some of the “healthiest” foods are also the gassiest. Here’s why, and how to work out which ones matter for you. (For the bigger picture, start at gut health basics.)

Why do some foods make you bloated?

The NHS says gas is the most common reason for bloating. Certain carbohydrates aren’t fully absorbed in your small intestine, so they travel on to your large intestine, where bacteria ferment them and make gas. Monash University explains that some of these carbs, called FODMAPs, also draw water into the gut, and the extra gas and water can stretch a sensitive bowel.

Swallowed air plays a part too: fizzy drinks, chewing gum and eating fast.

Which foods are most likely to bloat you?

Food groupExamplesWhy
Pulsesbeans, lentils, chickpeasFermentable carbs
Cruciferous vegcabbage, broccoli, cauliflower, sproutsFermentable carbs
Onion familyonion, garlic, leeksHigh in fructans (a FODMAP)
Some fruitapples, pears, peaches, dried fruitFructose, sorbitol
Sweetenerssorbitol and other sugar alcohols in sugar-free gum and sweetsPoorly absorbed
Dairy (if lactose intolerant)milk, ice cream, soft cheeseLactose
Wheat (for some)bread, pastaFructans
Drinksfizzy drinks, beerGas and swallowed air

Sources: NHS flatulence and bloating pages, NIDDK gas diet guidance, Monash University.

A small aside: the NHS also lists eating large meals late at night and drinking lots of alcohol or caffeine among things to avoid when you’re bloated.

Bloating by meal: the questions people actually ask

Search people makeLikely angle to checkOur guide
“Bloated after bread”Wheat is high in fructans (a FODMAP); coeliac disease is a separate condition to rule outBloated after eating bread
“Bloated after milk or ice cream”Lactose intolerance can cause bloating within minutes to hoursDairy and poop
“Bloated after a curry”Spice, onion and garlic can all upset some peopleSpicy food and poop
“Bloated after anything”Eating fast, fizzy drinks, constipation or IBSBloated after eating

Should I just cut all of these out?

Please don’t. Many of these foods are excellent sources of fiber, which most of us don’t get enough of. The NHS IBS advice is to work out what triggers you rather than avoid everything, and to see a GP if you find you need to cut out lots of foods. A dietitian can guide a structured approach such as low FODMAP.

How do I find my own bloating triggers?

  1. Log everything for 2 weeks. Meals, drinks, snacks, gum.
  2. Note bloating and when it starts. Intolerance symptoms usually start a few hours after eating, says the NHS.
  3. Look for repeats. Same food, same result, three or more times.
  4. Change one thing at a time. Swap fizzy water for still for a week. Then try smaller lunches.
  5. Get help before big cuts. Especially if you’re dropping whole food groups.
12:30  Lunch: bean burrito, cola  tags: FODMAPs, caffeine
15:30  Paper note: bloated, gassy
Next day 12:30  Lunch: rice bowl, still water
15:30  Paper note: fine

PoopAI logs the meals and poops. Feelings like bloating go in a notes app or on paper next to it.

A two-week bread test, written down

Week 1
Mon 12:30  Lunch (photo): wheat wrap, hummus  tags: gluten, FODMAPs
Mon 16:00  Paper note: bloated, belt loosened
Wed 12:40  Lunch (photo): wheat sandwich  tags: gluten
Wed 16:30  Paper note: bloated
Week 2 (wheat bread swapped for rice cakes and potato)
Mon 12:30  Lunch (text): rice cakes, tuna, salad
Mon 16:00  Paper note: fine

What this shows: a lead worth taking to a GP or dietitian, not a reason to cut gluten for life. Coeliac testing needs you to still be eating gluten, so speak to a GP before you remove it (the NHS says you need to keep eating gluten while being tested, see NHS coeliac diagnosis).

Wrap-up

Bloating foods aren’t villains; they’re just enthusiastic. Most people can enjoy them in amounts that suit their gut. The trick is finding your amount, and that starts with writing it down. If bloating is constant, comes with weight loss or blood, or just won’t settle, it’s a GP conversation, not a food one. More in bloating.

More on this

Sources

  1. Bloating (NHS)
  2. Farting (flatulence) (NHS)
  3. Eating, Diet & Nutrition for Gas in the Digestive Tract (NIDDK (NIH))
  4. Diet, lifestyle and medicines for IBS (NHS)
  5. FODMAPs and IBS (Monash University)
  6. Food intolerance (NHS)
  7. Coeliac disease (NHS)
  8. Coeliac disease: diagnosis (NHS)
  9. Lactose intolerance (NHS)

Last reviewed 2026-11-04

FixMyGut is not affiliated with or endorsed by the NHS, NIH, NICE, Mayo Clinic or Monash University.

Related reads

Bloating: Common Causes, What Helps, and When to See a Doctor Why you feel bloated, from gas and constipation to food intolerance and IBS, what the NHS says helps, and the signs that mean you should see a doctor. FODMAP Foods Explained: What FODMAPs Are and How the Diet Works A plain guide to FODMAPs: what the letters mean, example foods from Monash University, the three-step diet, and why it isn't a forever diet. Food Intolerance: Symptoms, Common Culprits and How to Track Them Food intolerance vs allergy, common culprits from lactose to sulphites, how long symptoms take to start, how GPs test for it, why home kits aren't recommended, and how to keep a useful log. Bloated After Eating? Common Causes and What Helps Feeling full, tight or gassy after meals is common. Here's what the NHS and NIH say causes bloating, what helps, and when to see a GP. Bloated After Eating Bread? Gluten, Wheat or Something Else Bread bloat can come from FODMAPs (fructans) in wheat, IBS, intolerance or coeliac disease. Here's what Monash and the NHS say.

Quick answers

What foods cause the most bloating?

The NHS lists cabbage, broccoli, cauliflower, sprouts, beans and lentils, dried fruit, onions, sorbitol and fizzy drinks or beer as common wind-makers. Dairy can bloat people who are lactose intolerant.

Why do healthy foods make me bloated?

Many high-fiber foods contain carbohydrates your gut bacteria ferment, which produces gas. That's normal digestion; the amount and your sensitivity decide how it feels.

What can I eat to reduce bloating fast?

There's no instant fix. The NHS suggests smaller meals, drinking water, avoiding fizzy drinks and gentle exercise. A pharmacist can suggest remedies such as simeticone.

Can dairy cause bloating?

Yes, if you're lactose intolerant. The NHS says lactose is the most common food intolerance. See [food intolerance](/food-intolerance).

How do I know which food is bloating me?

Keep a food and symptom diary for a couple of weeks, then look for repeats. Talk to a GP or dietitian before cutting out lots of foods.

Why do I get bloated after eating bread?

Wheat contains fructans, one of the FODMAP groups Monash lists, and some people with IBS react to them. Coeliac disease can also cause bloating, so see a GP before cutting gluten.

Can drinking fizzy drinks make bloating worse?

The NHS bloating page lists fizzy drinks and swallowing air when you eat among common causes of gas, and suggests not drinking lots of fizzy drinks.

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