Bloating: 8 Amazing Foods That Cause Gas

Many foods that are known to be good for health can cause gas pockets to form in your stomach or small intestine. This is why you are bloated and your belly swells!

1) Watermelon

This little summer delight that is as sweet as it is refreshing … could give you some bloating. Watermelon is rich in fructose, a naturally occurring sugar that is not absorbed by the human gastrointestinal tract, which causes gas. Experts estimate that one in three people absorb glucose poorly.

2) Shallots (and other spices)

Strongly flavored vegetables, such as green onion (at least the white part), garlic, onions, shallots, and leeks (also a white part) are very rich in fructan, a fiber mainly made up of fructose molecules. However, because humans lack the enzyme that assimilates fructans, they are unable to fully digest them, causing gas and bloating problems.

3) Blackberries

Blackberries are packed with antioxidants, but also polyols, the main component of sugar substitutes (often responsible for abdominal pain). Polyols roam our digestive system as long as they have not been fully assimilated, which can cause bloating and flatulence.

4) Artichokes

Beware of this vegetable if you are trying to fight bloating. It is very rich in fructan, an indigestible fiber that can swell your belly and cause gas.

5) Mangoes

Mango is one of those fruits that contain more fructose than glucose, an imbalance that makes it more difficult for our bodies to assimilate fructose, which can lead to bloating and other stomach problems.

6) Snow peas

Munching on a snow pea is refreshing, but it doesn’t mean that your stomach will enjoy it as much. Snow peas contain galactooligosaccharides (GOS), a chain of sugars that is difficult to digest, and that ends up feeding bacteria in the digestive system. Snow peas also contain fructans and many polyols, compounds that can only be partially absorbed by the body, another source of stomach problems.

7) Plums

Plums are loaded with polyols, also called “sugar alcohols” because of their structure (they look like both sugar and alcohol), and because the bacteria in our digestive system ferment them, which causes stomach problems such as bloating.

8) Apples

Apples can be a trigger for those who do not assimilate fructose, which occurs when the body has difficulty absorbing natural sugars. Poor assimilation of fructose can cause bloating, diarrhea, and other digestive problems.