Bloating is really common. Around 16–30% of people say they endure it on regular basis (2, 3).

You are watching: Foods that cause belly fat and bloating

Although bloating may be a symptom the a serious clinical condition, it is usually brought about by miscellaneous in the diet (4).

Here are 13 foods that can reason bloating, along with suggestions on what to eat instead.

(People frequently confuse “bloating” through “water retention,” which entails increased quantities of liquid in the body. Below are 6 an easy ways to reduce water retention.)


1. Beans

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Beans room a form of legume.

They save high amounts of protein and healthy carbs. Beans space also an extremely rich in fiber, and also several vitamins and also minerals ( 5).

However, many beans save sugars called alpha-galactosides, i m sorry belong come a team of carbs dubbed FODMAPs.

FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols) room short-chain carbohydrates the escape digestion and also are climate fermented by gut bacteria in the colon. Gas is a byproduct of this process.

For healthy and balanced people, FODMAPs simply provide fuel for the advantageous digestive bacteria and also should no cause any type of problems.

However, for people with irritable bowel syndrome, another form of gas is formed throughout the fermentation process. This may cause significant discomfort, v symptoms like bloating, flatulence, cramping and diarrhea (6).

Soaking and sprouting the beans is a great way to mitigate the FODMAPs in beans. An altering the soaking water number of times have the right to also help (7).

What to eat instead: some beans are easier on the cradle system. Pinto beans and black beans might be more digestible, particularly after soaking.

You can also replace beans through grains, meat or quinoa.


Lentils are also legumes. They contain high quantities of protein, fiber and also healthy carbs, as well as minerals such as iron, copper and manganese.

Because of your high fiber content, lock can reason bloating in perceptible individuals. This is especially true for world who space not offered to eat a lot of fiber.

Like beans, lentils likewise contain FODMAPs. This sugars may add to too much gas production and bloating.

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However, soaking or spouting the lentils prior to you eat them can make lock much less complicated on the digestive system.

What to eat instead: irradiate colored lentils are typically lower in fiber 보다 darker ones, and also may as such cause less bloating.