gut control | foods that make you bloated

gut control, foods that make you bloated - red reticule;

You eat healthy.


You make your own lunch.


You work out.


You drink a lot of water and avoid soft drinks.


You barely ever give in the temptation of that juicy burger with home fries.


But you still look like you just finished eating 2 hot dogs with double fries and chocolate fudge ice cream. You ask yourself: what in the world? Am I doing something wrong? Is this genetics?


Nothing wrong with you. You just need a little more gut control and be more conscious about foods that make you bloated.


1. legumes

Don’t you just love a good turkey chili with three beans? Beans and lentils are definitely good for you, but they can cause bloating, believe it or not. They contain oligosaccharides, which are a difficult-to-digest carbohydrate. I buy dry beans, soak them overnight and cook them slow in the crock-pot to reduce bloating.

2. broccoli, kale, cabbage, cauliflower

Ah, killing me! I have been drinking apple kale juice religiously! Maybe too religiously. These veggies are so yummy, BUT they contain raffinose, a kind of sugar that remains undigested until it reaches the large intestine, where it’s fermented by methane-producing bacteria (yes, I googled this one).

3. dairy

If you are lactose intolerant, your body doesn’t have the necessary enzymes to break down these sugars, which triggers bloating. Bye, bye ice cream.

4. whole grains

Can you believe this?! Even heart-healthy whole grains can be problematic, since they are high in fiber and fiber does cause bloating.


…rolling into the not so good for you territory of foods that make you bloated


5. salty frozen food

Frozen or processed foods that are loaded with sodium can trigger water retention. Your body holds on to the water so it doesn’t get dehydrated. If you happen to consume a lot of sodium, drinking extra water can help keep bloating at bay.

6. sweeteners

If there is one artificial “food” I’m addicted to, it’s sugar free gum. I always have Orbit on me and I chew on it at least 4-5 times a day. And guess what? Artificial sweeteners cause bloating…

7. soda

No big surprise here. Carbonated beverages can cause gas build-up in your stomach and increase bloating. And ladies! If you drink your bubbles with a straw (because we don’t want to ruin our lipstick) that can actually contribute to more bloating. Using straw increases the air intake leading to gas and bloating. I did not know this! I drink everything with a straw…

Are you pulling your hair out yet? I sure am! There is no way I can skip those veggies and a good, heart-healthy whole grain bread for my sandwich, but at least I’m now more conscious about the causes of my puffy tummy.


Time for some good news! Let’s take a look at foods that will not leave you bloated!



1. cucumber & watermelon

They are both loaded with water, which helps fight bloat. Watermelon tastes sweet but it is very low on sugar and calories (read this article on all the goodness of watermelon).

2. asparagus

One of the main reasons you puff up is water retention. Asparagus helps to reduce it.

3. banana

Ate something salty the night before? Nosh on a banana in the a.m. High-potassium foods like this can off-set sodium.

4. egg white

Try an egg white omelette for breakfast to flatten that tummy. It’s packed with protein which will fill you up, and acts like a diuretic to de-bloat you.

5. grapes

These pretty little things are a great way to satisfy your sweet tooth and they can reduce gas and bloating. Yesss!

6. greek yogurt

Not only is Greek yogurt full of protein, it helps aid in digestion, giving you a flatter stomach in a shorter amount of time. Go with the plain version and add some fresh or dried fruit and some honey or agave for a satisfying snack. So much better than the store bought flavored versions.

7. almonds & pistachios

Almonds and pistachios are great, non-bloating snacks provided you choose the unsalted packs.

8. zucchini

This veggie fills you up quickly without the calories and the bloated tummy. Eat it as spaghetti, use it for lasagna instead of pasta or slice and bake them with Parmesan on top when you’re looking for a snack. The options are endless.


Photo by Rick Robillard

  • Rachelle

    good to know, I do love brocoli :/


  • Jill

    These are great tips! I need to eat more almonds and pistachios when I’m craving a salty snack!

    Doused In Pink

  • Irene

    perfect info!

  • Delaine Myles

    These are some great tips, some of them I didn’t know, but you’re right about sodas…I even recently made a post about sodas and how bad they are for you, you can find it here:


  • Ashley

    I’m a big zucchini fan and love making it into pasta ‘zoodles’!

  • for seven seasons

    Oh I LOVE kale! But I also love greek yogurt, so I think maybe it all balances out haha?

  • Kathy

    Great Post! Great info. Especially about the foods you think are healthy for you but actually cause bloating.


  • Happinessatmidlife

    I recently did the Whole30 and what a difference it did with bloating. I wished I could eat Whole30 every day but it’s tough when temptation is all around and I have not so much willpower.


    Would love to see you Thursday for TBT Fashion link up.

  • Danielle Arsenault

    Oy vey – ice cream is my downfall for sure, especially this time of year when it’s always hot. At least I can blame it on pregnancy for now – I’ll have to watch it after this kid is here!
    xoxo Danielle

    For the Love of Leopard

  • Sara Meireles
  • Bethany Lynne Dyer

    Im doing to Whole 30 diet and noticed a big difference when I gave up added sugars, legumes, dairy, etc. Thanks for posting! xoxo

    Kiss Me Darling

  • Annie

    These are great tips, especially if you have IBS (which I do). Thanks for sharing! Have you ever done a juice cleanse? I try to do that every few months to just let my body reset.
    xo Annie
    Collective Passions
    Latest Post: stay healthy & on track on the weekends