dairy products cause bloating

Foods that Cause Bloating and How to Prevent it

Feeling bloated isn’t a very pleasant feeling at all. What makes it even worse is when the clothes we are wearing suddenly feel like they are 2 sizes too small.

However, it’s not all doom and gloom, by avoiding certain foods, you can easily prevent bloating.

Below I have put together a list of different foods that cause bloating and tips on how to prevent it by substituting different foods.

Beans and Peas


Beans are delicious, I’ve got to admit! However, peas have an outer layer called resistant starch. This is a type of starch that the body has trouble digesting and that results in indigestion.

The way around this is to soak them the night before you want to use them. This breaks down some of the starch and causes less bloating and indigestion.

Another option is to eat beans or peas with foods that are easy to digest, like rice and quinoa. This will balance it out and also help your body get used to foods like these.

Raw Cruciferous Vegetables

Cruciferous vegetables are vegetables like cauliflower, broccoli, kale and cabbage. Delicious, but they contain raffinose which is a sugar that the body has a difficult time digesting.

When these foods enter the large intestines, they get fermented by the bacteria in our gut and this causes bloating and indigestion.

The way around this is to either steam or cook the veggies before eating them. This will make it easier for you to chew which in turn, will make it easier for your body to digest, and will cause less bloating.

Fizzy Drinks

fizzy drinks

This is really a no brainer. Fizzy drinks are fizzy because of the bubbles and gas so naturally, it will cause bubbles and gas in your stomach too.

The way to prevent this from happening is to avoid fizzy drinks! Personally, I hate fizzy drinks so this is not hard for me but, I understand for many this is easier said than done.

Try replacing your fizzy drinks with a fruit juice or smoothie, but if that’s too hard, slowly try to cut down on the amount you drink.


onions cause bloating

Onions are one of the worst foods that cause bloating. They contain a carb called fructan which doesn’t get absorbed well. The same applies to shallots and green onions which are in the onion family.

To stop indigestion from the onion family, I recommend firstly use them in small doses. And secondly, when you can replace with onion powder.

I know it’s not the same thing but it will save you the bloating and indigestion, as well as other problems like heartburn.

Dairy Products

dairy products cause bloating

Dairy can be hard to digest and can cause bloating because it is high in lactose which is milk sugar.

You’ve probably heard of the expression lactose intolerance since it is pretty common. Many people’s bodies stop producing enough lactase as they get older.

If you are one of the people that gets indigestion or bloated from milk products, try one of the many alternatives that are available nowadays, like a nut milk. You won’t get the same nutrients from it, but you also won’t get a bad stomach!


apples cause bloating

You may be surprised to see apples on the list, after all, fruit is healthy and apples are full of healthy vitamins.

However, apples are also high in fructose, higher than most other fruits. Fructose is a sugar that is found in fruit that many people have a hard time digesting. It can cause bloating and indigestion.

The way to avoid this is not by giving up apples! They are super healthy and good for you.

I used to get bad stomach aches from apples and then I switched to a different type of apple. Now I only eat Pink Lady apples and I haven’t had a problem since. Perhaps try changing the apple and see what happens!


Cutting out the wheat from one’s diet has become a real trend in the last few years. This is because wheat contains something called gluten.

Many people are slightly sensitive to gluten but some people have something called celiac disease. Eating gluten can cause major health issues for them and it can affect their growth.

A good friend of mine has had celiac disease for about 15 years now, well before it was fashionable, in fact, it was very uncommon then. She had digestive problems and wasn’t growing.

Most people who don’t eat gluten today, do not have celiac disease but rather a mild sensitivity to gluten, like stomach aches and indigestion.

However, if you have some of these symptoms and you can’t figure out where it’s coming from, I recommend trying to go off gluten for a few days. Maybe you’ll feel like a different person.

On the topic of food, check out which food is best for good skin, and which food will help with hair growth!

That’s it for my list of foods that cause bloating. Do any other foods make you bloated? Let me know in the comments below!

Hollie xx

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  1. Hi
    Glad i have found this post as i become bloated very easily and it is really not a nice feeling 🙁 some days i feel about six months pregnant.
    I do not really drink fizzy drinks only when i have the occasional rum and coke lol.
    I did not know that onions could cause this problem, i am amazed by how many food products cause bloating now i can really see where my problem lies:) also indigestion has been bothering me too, do you think i should cut all these foods out ?.
    Thanks for the informative post:)

    1. Hi,

      I agree, it is surprising how so many foods can cause bloating! I think you should start by eliminating one at a time- that way you get to see where the problem lies!

      Good luck:)


  2. I was aware that most dairy products are behind certain bloating conditions, but I was really surprised to find out that so many ‘natural’ foods like fruit and vegetables could cause bloating. 

    Apples for instance – I thought these were a great form of roughage and excellent for keeping the digestive system regular, but it seems they are a double edged blade. 

    Great article – I learned so much here today! 

  3. I’m quite lucky that I don’t feel too bloated often (usually just because I’ve overeaten in general!). It’s good to know the foods that do cause bloating. It is definitely surprising that apples are one of the culprits! I would never have thought so at all, but it’s great to learn something new. 

    1. Some people are definitely more sensitive to apples than other but it is a common cause!

  4. Merlynmac says:

    I had no idea what foods caused bloating, I just assumed it was a natural phenomenon.

    It’s a bit sad that many of these are considered healthy foods, yet can cause such a reaction (OK, maybe not soda).

    I’ve been on a bit of a health kick lately (probably the whole New Year’s thing).  Is there any supplement that would allow the consumption of the healthy foods here and prevent bloating?

    Thank you for putting this together.

    1. Yes, I agree its a shame not to eat some healthy food because it can cause bloating. My advice is to eat them with moderation and make sure you are eating enough fibre so that everything passes through your body easily.

      Have a lovely day

  5. Thanks for the informative post! Kudos! It’s just as if the post was specially created for me as I suffer so much from indigestion. What I think the problem is has been figured out from this post as I take beans almost every night without mixing with other foods that can digest fast such as rice that you mentioned in your post. I’ve always found a way of preventing bloating but guessed the way I eat has been responsible for the whole issue.

    Thanks for instructing against taking fizzy drinks as they cause gas and bubbles in our stomach! I’m guilty of this too as I take this almost every day. Kudos for the enlightenment on apples and wheat!

    Israel Olatunji

    1. The trick with beans is to soak them for a half hour to an hour before using them. You will have no indigestion when you do this. 

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