Foods cause gas babies

What You Can Do To Help Your Gassy Breastfed Baby

What are some common culprits behind your baby's gassiness? Learn the signs, foods that may cause gassiness in your baby, and how to soothe and relieve his or her symptoms. 

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As a new parent, it can be stressful and upsetting to see and hear your baby cry. That’s especially true if you've checked off all the usual suspects— dirty diaper, empty belly, discomfort, or over-tiredness —and you still can’t seem to soothe your little one.

Gas is something that many newborns experience, and it can be painful for them!  It isn't always the first thing that parents remember to consider, since it's not something easily visible.

Signs Your Breastfed Baby is Gassy

If you suspect excess gas could be the culprit causing your baby’s fussiness, there are several signs that may indicate you are correct:

  • Burping. It’s possible your baby has swallowed too much air while nursing or crying for a long period.
  • Spitting up. While spitting up is perfectly normal, gas that’s trapped in the stomach can push breast milk back up and cause your baby to spit up.
  • Bloated tummy. This could be a sign that gas has built up in your baby’s stomach.
  • Flatulence. Every baby toots, but if they’re doing so excessively, it could mean they have excess gas.
  • Arched back, legs drawn toward the tummy. The discomfort from gas pains will make a baby try to adjust to alleviate it.

Gassy Baby Causes

Gas in a breastfed baby is not uncommon and can be attributed to several factors:

  • Gulping while feeding. If your milk let-down reflex is strong, your baby may gulp your milk to keep up and swallow extra air in the process. If that’s the case, your little one may do better nursing in a more upright position, so he or she has better control over milk intake and flow.
  • Introducing a bottle. If your baby is used to the breast and you begin feeding with a bottle, it may take some getting used to at first. As a result, he or she may swallow too much air while eating.
  • Constipation. When your baby is constipated, they may have gas trapped in their tummies that they’re having a hard time releasing.
  • Crying. If your baby has been crying for a long time, they may be gulping in air in the process.
  • Mom’s diet. Food that you’ve eaten can make your baby gassy as well. Certain foods such as dairy, soy or wheat may contribute to gassiness in your little one. Keep a food journal of what you eat to see if you can pinpoint the culprit in your diet.

Foods That Make Breastfed Babies Gassy

Though a baby’s gas is not commonly linked to mom’s diet, there are certain gas-inducing foods that could give both a breastfeeding mom and her baby gas. These include:

  • Fiber. Foods like bran, beans, and whole grains.
  • Fruit. Citrus fruits, prunes, plums, peaches, or apricots.
  • Vegetables. Broccoli, cabbage, and Brussel sprouts.
  • Garlic. Garlic-seasoned foods like pasta dishes or garlic bread.
  • Dairy. Yogurt, ice cream, or milk products.
  • Carbonated beverages. If they make you burp, they could make your baby gassy too.

It’s not necessary to give up all your favorite foods when pregnant and/or breastfeeding. Health experts recommend only making dietary changes if you see a direct connection between something you’ve eaten and your baby's gassiness.

Additionally, if you’re still breastfeeding after your little one begins solids or finger foods, it’s easier to detect what food might be the culprit and then eliminate it.

Relieving Gassy Babies

There are several effective ways to help relieve your baby’s gas pains and soothe them. Try a combination of these to find what works best for your little one.

  • Burp twice. Try to coax two burps out of your baby instead of just one.
  • Sit upright. Hold your baby in an upright position while burping. This makes it easier to expel gas.
  • Tummy time. Laying your baby on their tummy will help to push gas out.
  • Bicycle exercises. Put your baby on his or her back and move their legs in a pedaling motion, similar to cycling on a bike. This helps with constipation as well.
  • Massage the tummy. A gentle massage can help move gas out.
  • Adjust baby’s latch. Make sure your baby is latching correctly to avoid swallowing too much air.

Don't worry, mama - Gas is typically a normal occurrence and most babies experience gassiness from time to time! With some minor adjustments, you can soothe your little one and help them get through the discomfort of gas.

Foods that may cause gas in breastfed babies

When you breastfeed, the foods you eat also nourish your baby. That means a well-balanced diet with plenty of fresh fruit, veggies, whole grains, healthy fats, and lean protein is good for both of you. Eating a range of different foods may even help your baby enjoy a wide variety of flavors for years to come.

However, if you have a very fussy and gassy breastfed baby, you may wonder whether certain foods in your diet – especially those that tend to make you gassy – are to blame. Here's what you need to know about foods that may cause gas in breastfed babies.

Food sensitivities and gas in breastfed babies

Some moms swear that when they eat foods such as dairy products, broccoli, cabbage, bananas, eggs, or garlic, their babies are gassy and fussy for up to the next 24 hours. While there are few quality studies on the topic, the evidence suggests that a small number of babies may be sensitive to dairy products in a breastfeeding mother's diet, resulting in excessive gas.

The research on infant sensitivity to other foods is less clear – although you may find that symptoms such as gas and colic improve when you avoid eating certain foods that you've linked to stomach troubles in your baby.

Keep in mind that people of all ages get gas, no matter what they eat. Gas is simply a part of how the digestive process works. It happens when gut bacteria break down food in the intestine, as well as when you swallow air.

Infants tend to have more gas than older children and adults, and that's normal. Babies' immature digestive systems aren't yet efficient at breaking down the food they eat. Because they're still getting the hang of eating, they also swallow more air – and what goes in one end comes out the other. Plus, babies don't hesitate to let it rip when they're gassy.

If your breastfed baby doesn't seem bothered by gas, there's no need to adjust your diet. Usually, breastfeeding moms can eat a wide range of foods without problems. Foods to avoid when you're breastfeeding (or limit) typically include high-mercury fish, some herbs, alcohol, caffeine, and chocolate.

Food allergies in breastfed infants

A small number of breastfed babies – about 2 to 3 percent – have a true allergic reaction to a food in Mom's breast milk, usually a cow's milk allergy.

It's possible that other allergenic foods in a breastfeeding mom's diet – such as eggs, wheat, fish, peanuts, and other nuts – could cause an allergic reaction in babies, although there's not much quality evidence.

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Babies with a food allergy usually have not only gas but severe colic, skin rashes, vomiting, diarrhea, or difficulty breathing that lasts a few hours after they eat. If you notice any of these symptoms in your baby, call your doctor right away, since severe food allergies can be life-threatening.

If anyone in your close family has a food allergy, talk to your doctor about whether it's a good idea to avoid certain foods while breastfeeding.

Foods that may cause gas in breastfed babies

The most likely culprit for a gassy breastfed baby is dairy products in your diet, which include:

  • milk
  • cheese
  • yogurt
  • pudding
  • ice cream
  • any prepared food that contains milk products, casein, whey, or sodium caseinate

Other potentially allergenic foods – including eggs, wheat, peanuts, soy, fish, and tree nuts – might cause gas and other symptoms. However, the few studies that have been done have come to conflicting conclusions. There's no guarantee that eliminating these foods from your diet will help with your baby's gas.

Anecdotally, some moms say other foods that commonly cause gas in adults, such as broccoli, cabbage, beans, cauliflower, garlic, or spicy foods, make their breastfed babies gassy or irritable. You may find that your baby's gas improves when you eliminate a suspect food from your diet.

Does broccoli cause gas?

Some people get more gas when they eat cruciferous vegetables, including broccoli. This is because the stomach and small intestine don't entirely digest certain carbohydrates, notably fiber, found in broccoli. When these carbs reach the large intestine, they get digested by gut bacteria that in turn produce gas.

Just because broccoli causes gas in you, however, doesn't mean it necessarily will in your breastfeeding baby – so there's no reason to avoid it just in case. The fiber that causes gas in you doesn't pass into your breast milk. And there's no good evidence suggesting that cutting broccoli out of your diet will reduce gas and fussiness in your baby.

That said, some moms have linked broccoli to gas in their babies. If you do notice that your baby seems gassier and fussy every time you eat broccoli, you may want to try eliminating it from your diet to see if your baby's gas improves.

Know that once your baby starts eating solids, they may have gas when you feed them broccoli for the same reason you do. Nevertheless, it's a good idea to expose your baby to many flavors, including broccoli, as often as possible when they're little. That way they'll learn to enjoy these healthy foods at a young age. Start with very small portions and gradually increase the amount you serve, which helps reduce or even eliminate noticeable gas problems for many people.

Does cabbage give you gas?

Cabbage is another high-fiber cruciferous vegetable that can cause gas in adults and babies who eat solids. Again, the fiber reaches the large intestine intact, where it's broken down by naturally-occurring gut bacteria that produce gas.

Just as with broccoli, there's no reason to systematically avoid cabbage while you're breastfeeding just because it gives you gas. But if your baby seems gassy and fussy every time you eat cabbage, you may want to avoid it to see if your baby's stomach troubles improve.

Do bananas cause gas?

Fruits including bananas, apples, peaches, pears, and dried fruits can cause excessive gas, especially in people with gastrointestinal (GI) disorders including irritable bowel syndrome (IBS). That's because these fruits contain fructose, a type of sugar their GI systems poorly digest. Fruits with high-fiber skin, like apples and pears, tend to cause more gas than bananas.

Research shows that fructose can pass through breast milk. And children can have IBS, especially if a parent has the condition. IBS causes other symptoms beyond gas, including abdominal pain as well as constipation and/or diarrhea. If your baby has these symptoms and you're concerned it's IBS, talk to their doctor. They may suggest an elimination diet for you and possibly probiotic drops for your baby.

Do eggs cause gas?

Eggs are actually less likely to cause gas than many other foods. However, when they do, the gas tends to be stinky.

Egg allergies, on the other hand, are one of the most common food allergies in children and can occur as early as infancy. Children who are allergic to eggs have other symptoms, including skin rashes, nausea, vomiting, diarrhea, or trouble breathing, in the hours after eating.

Research suggests that breastfed infants are unlikely to experience food allergies from allergenic foods that their moms eat. But if you think your baby has a food allergy – and especially if they have any other symptoms after you eat eggs or other allergenic foods – talk to their doctor.

Does garlic make babies gassy?

Garlic commonly causes gas for people with IBS and small intestinal bacterial overgrowth (SIBO). It's a high-FODMAP food, meaning it contains certain sugars – in this case, fructans – that people with these conditions have a hard time digesting, causing gas and other GI symptoms like constipation and diarrhea.

There's no evidence proving that the gas-causing properties of garlic make it into your breast milk. But you may want to consider eliminating garlic from your diet if it seems to cause tummy troubles in your baby.

Strong flavors like garlic can make your breast milk taste and smell different, although this usually doesn't make babies fussier. In fact, research has found that babies whose moms eat garlic extract tend to feed for longer and prefer more flavors in breast milk, which may ease the transition to solid foods.

What to do if your breastfed baby is gassy

For the most part, baby gas isn't something to be concerned about. In the vast majority of cases, a little gas is completely normal and doesn't bother most babies. Chances are you can eat what you want without upsetting your baby's tummy.

However, you may want to try one of the following tactics if your gassy breastfed baby seems to be uncomfortable or colicky, cries for no discernable reason, or consistently has a challenging witching hour.

Check for latching problems

Many newborns struggle to find a good breastfeeding latch. If your baby isn't latching on well, they'll swallow more air, resulting in gas. A poor latch may also make your nipples sore, bruised, red, or cracked. If you think your baby might not be latching properly, talk to their doctor and consider visiting a lactation consultant.

Manage oversupply

If you have an abundance of milk, your baby may be suffering from lactose overload. This happens if your baby gets a lot of foremilk, which has lots of lactose, and less hindmilk, which is high in fat to slow the digestive process. As a result, the enzyme in your baby's system that digests lactose becomes overwhelmed and can't do its job. Babies with lactose overload may also be fussy at feedings and have loose, green, explosive stools.

To ensure your baby is getting enough fatty hindmilk, allow your baby to nurse for as long as they want on the first breast. Your baby may only nurse a little – or possibly not at all – on the second breast. It's a good idea to talk to a lactation consultant to make sure oversupply is the problem before you try nursing on only one side, so you don't inadvertently cause your milk supply to drop.

Keep the air out

The more air your baby swallows during feedings, the gassier they'll be. Try to feed your baby before they start crying, because babies swallow air when they're upset. Also burp your baby after (and even during) every feeding.

Talk to your pediatrician about probiotics

Gas is partly a byproduct of certain bacteria in the intestines. Some evidence suggests that giving breastfed babies probiotics to feed healthy bacteria in the gut can help ease colic (which is commonly thought to be linked to gas). Talk to your doctor about whether it might be helpful to give your baby infant probiotic drops.

Try an elimination diet

Still concerned that your baby might have a food sensitivity? You don't need to severely limit your diet (which can lead to nutritional deficiencies, especially when you're breastfeeding) or avoid all foods that are gas-forming for you.

Instead, take notes on your diet and your baby's gassiness and look for patterns. Then eliminate one potentially problematic food at a time for two to three weeks to see what happens. If your baby is sensitive to that food, you should see an improvement within a week. (Though babies with true food allergies will need at least a month for symptoms to resolve.) After a week, try the food again to see how your baby responds.

If you decide to eliminate one or more foods from your diet, talk to a registered dietician and/or a lactation consultant. They can evaluate the situation and help ensure you're meeting your nutritional needs. In most cases, you should be able to return to your normal diet when your baby is around 6 months of age.

Top 7 Foods That Cause Gas and Bloating

Gas in a healthy person occurs on average 5-15 times a day. But it happens that the number of such episodes increases or the gases acquire a sharp unpleasant odor.

During social distancing and wearing medical masks, this may not be as noticeable, but it still causes discomfort for many people, especially if accompanied by bloating and pain.

Excessive gas formation is most often associated with nutrition.

Knowing the products that cause this effect helps to remedy the situation. When the undigested particles of some of them enter the intestines, bacteria try to break them down and, in the process, release gases. When gas accumulates, it is released.

Foods high in dietary fiber, such as vegetables and legumes, feed good gut bacteria. In turn, these microorganisms process fibers into useful substances - vitamins and butyric acid. But at the same time, as a side effect, some bacteria emit gases.

Gastrointestinal diseases and certain conditions can also cause increased gas production. Among them are lactose and gluten intolerance, irritable bowel syndrome (IBS).


  • 1. Legumes
  • 2. Cruciferous
  • 3. Milk and dairy products
  • 4. Gluten products
  • 5. Products with inulin
  • 6. High protein diet
  • 7. Artificial sweeteners

This article is published for educational and informational purposes only and should not be used for diagnosis or treatment or as a substitute for professional advice.


Photo by Shelley Pauls / Unsplash

Beans, lentils, chickpeas, peas and other legumes contain galactooligosaccharides (GOS) and fructans, which are dietary fibers that the human body cannot break down on its own. But intestinal bacteria do an excellent job with this task and love these products very much, but in the process of splitting them, they release gases.

The intensity of gas formation is individual and depends on bacteria: in some people they emit more gases than in others. If a lot of plant fibers, including legumes, are sharply added to the diet, gas formation increases, but with the regular use of these products, this side effect is reduced. Because of this, the transition to veganism or vegetarianism is associated with increased gas production.

People with irritable bowel syndrome (IBS) are more susceptible to gas discomfort, so some nutritionists recommend a diet low in GOS and fructans, including legumes.

If legumes are scarce in your diet, introduce them gradually. To get started, you can add some lentils or a few beans to a salad, or spread some hummus on a sandwich. So you can avoid increased gas formation.


Photo by Christophe Dion / Unsplash

Cruciferous vegetables like broccoli and cauliflower are common foods that are associated with bloating and gas. During cooking and chewing, these plants release glucosinolates, sulfur-containing organic compounds.

Research shows that many gut bacteria convert glucosinolates into sulfates and ferrous ions during the fermentation process. In the future, these substances can turn into hydrogen sulfide, due to which the gases acquire an unpleasant odor.

On the one hand, glucosinolates nourish the probiotic bacteria that naturally inhabit the human gut. These bacteria include Lactobacillus and Bifidobacterium. On the other hand, an intestine with too many sulfate-reducing bacteria like Desulfovibrio , can increase the production of hydrogen sulfide, which causes a particularly bad smell.

With the Atlas Microbiota Test, you can find out if there are too many bacteria in your intestines Desulfovibrio responsible for the production of hydrogen sulfide.

Milk and dairy products

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If you are lactose intolerant, milk and dairy products cause increased flatulence with an unpleasant odor. Lactose is a sugar found in milk and is broken down by the enzyme lactase.

When the body does not produce enough lactase, dairy products can cause diarrhea, abdominal pain, and severe flatulence within 30 minutes to two hours of consumption.

Flatulence - bloating of the abdomen due to the accumulation of gases.

Probiotic intestinal bacteria like Lactobacillus are able to process and absorb lactose. Their high content in the microbiota may reduce the symptoms of intolerance, especially in people whose diets are high in galactooligosaccharides (GOS).

Products containing gluten

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Wheat, barley, rye and their products contain gluten. This is a protein that causes increased gas production in people with celiac disease - gluten intolerance. Ingestion of gluten into the digestive tract of a person with celiac disease causes an autoimmune reaction that is accompanied by bloating and abdominal pain, as well as diarrhea.

Gluten sensitivity without celiac disease is another gluten-related condition in which the protein causes increased gas production, but without damaging the gut. Research shows that certain gut bacteria break down gluten into particles that cause an immune system response, which may be one reason for these side effects.

The only way to reduce your immune system's response to foods with gluten is to eliminate them from your diet. But despite the popularity of gluten-free diets, you should be very careful with them. The symptoms of celiac disease are similar to those of other diseases and inflammations of the gastrointestinal tract, therefore, whole food groups can be excluded from the diet only at the direction of a doctor and under his supervision.

Sudden rejection of grains can lead to nutritional deficiencies and imbalances in the microbiota. And this can even exacerbate the problem of increased gas formation. Always check with your doctor or dietitian before making major changes to your diet.

The Atlas genetic test will help you find out if you have a predisposition to lactose and gluten intolerance.

High protein diets

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High protein diets such as keto and meat diets are dominated by beef, eggs, pork, fish and poultry. These products contain a lot of sulfur, which, as a result of fermentation by bacteria, turns into hydrogen sulfide.

Protein Supplements - Protein powders and bars may also contain ingredients that cause excessive gas and bloating. For example, many protein shakes are made with whey from milk, which can cause an unpleasant gastrointestinal reaction in people with lactose intolerance.

Protein bars and shakes also commonly contain low-calorie sweeteners: sorbitol, mannitol, lactitol, xylitol, and food additives that cause flatulence. Also, many protein bars use inulin as a source of fiber, the fermentation of which bacteria releases a lot of gases.

Products containing inulin

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Inulin, a plant fiber that is indigestible by the human body, is one of the favorite treats of good gut bacteria. But, as we wrote earlier, the joy of bacteria is often accompanied by the release of large amounts of gases.

Inulin is a prebiotic that boosts good bacteria like Lactobacillus and Bifidobacteria. It is then converted by intestinal bacteria to butyrate, a fatty acid that supports the health of the intestinal mucosa.

Inulin improves the absorption of magnesium and calcium, micronutrients that support bone health, nerve and muscle function.

Studies show that it also lowers blood sugar and helps control appetite. However, during the fermentation of inulin, microorganisms also release gases, which can cause bloating and cramps, especially if you eat too much of this fiber. According to studies, the daily intake of inulin for healthy people is 10 grams.

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Sudden addition of large amounts of fiber, including inulin, is likely to cause bloating and gas. Therefore, any dietary fiber should be introduced into the diet gradually, and over time, side effects in the form of bloating and gas will decrease.

Products containing inulin:

Product (100 gr) Inulin content (gr)
Chicory root 35. 7–47.6
Garlic (dried) 20.3–36.1
Jerusalem artichoke 16.0–20.0
Garlic (raw) 9.0–16.0
Asparagus 2.0–3.0
Bow 1.1-7.5
Bananas 0.3–0.7

Remember, fiber should be taken with plenty of water to avoid constipation. Substitute sugar Products containing sorbitol chewing gums, some sweets, desserts, ice cream, diabetic products lactitol baked goods, chocolate, confectionery, desserts, chewing gum mannitol confections, jams and jellies, puddings and powdered drink mixes, chewing gum xylitol chewable multivitamins, lozenges, sugar-free gum and certain pharmaceutical preparations (cough syrups)

Polyols are sugar alcohols that are not absorbed by the human body. Instead, they are fermented by bacteria in the large intestine, releasing gases in the process.

If you get bloated or gas from time to time, it's nothing to worry about and it's most likely related to what you've eaten. However, you should consult a doctor if you experience the following symptoms:

  • frequent discharge of flatus with a strong odor;
  • persistent bloating and pain in the abdomen;
  • recurring episodes of diarrhea or constipation;
  • fecal incontinence;
  • blood in stool;
  • fever, nausea, chills, muscle and joint pain.

The Atlas Microbiota Test helps to assess the level of bacterial diversity in the gut and the ability of microorganisms to break down dietary fiber. The low potential for fiber breakdown may be one of the causes of increased gas and bloating when eating fiber-rich foods.

More articles on the causes of digestive problems in the blog:
  • Leaky intestines
  • Bloating after eating
  • Intestinal dysbacteriosis David R. Linden, Hydrogen Sulfide Signaling in the Gastrointestinal Tract, 2014
  • Umberto Volta et al., Non-celiac gluten sensitivity: questions still to be answered despite increasing awareness, 2013
  • NHS, Flatulence
  • Nielson T Baxter et al., Dynamics of Human Gut Microbiota and Short-Chain Fatty Acids in Response to Dietary Interventions with Three Fermentable Fibers, 2019
  • Charles Coudray et al., Dietary inulin intake and age can significantly affect intestinal absorption of calcium and magnesium in rats: a stable isotope approach, 2005
  • Veronique Coxam, Current Data with Inulin-Type Fructans and Calcium, Targeting Bone Health in Adults, 2007
  • Masahiko Ishida et al., Glucosinolate metabolism, functionality and breeding for the improvement of Brassicaceae vegetables, 2014
  • M.H. Traka, Advances in Botanical Research, Glucosinolates, 2016
  • Celiac Disease Foundation, Non-Celiac Gluten/Wheat Sensitivity
  • Harvard Medical School, Relief from intestinal gas, 2013
  • Dr Jaci Barrett & Lyndal McNamara, FODMAP blog, Polyols, 2016
  • Harvard Medical School, Relief from intestinal gas, 2013
  • Nielson T. Baxter et al., Dynamics of Human Gut Microbiota and Short-Chain Fatty Acids in Response to Dietary Interventions with Three Fermentable Fibers, 2019
  • Science direct, Chicory roots
  • The Washington Post, Christy Brissette, Inulin is being added to a lot of food products. And that could be bothering your stomach, 2019
  • D Meyer & M Stasse-Wolthuis, The bifidogenic effect of inulin and oligofructose and its consequences for gut health, 2009
  • Justin L Carlson et al., Health Effects and Sources of Prebiotic Dietary Fiber, 2018
  • K G Jackson et al., The effect of the daily intake of inulin on fasting lipid, insulin and glucose concentrations in middle-aged men and women, 1999
  • Younis A. Salmean, Acute fiber supplementation with inulin-type fructans curbs appetite sensations: a randomized, double-blind, placebo-controlled study, 2017
  • Alanna J. Moshfegh et al., Presence of Inulin and Oligofructose in the Diets of Americans, 1999
  • NHS Inform, Flatulence Causes and Treatment
  • ScienceDirect, Sorbitol
  • Sergio I. Martinez-Monteagudo, Maryam Enteshari, Lactitol: Production, Properties, and Applications, 2018
  • Mannitol: A Sweetener? A Supplement? A Cure?, 2018
  • Kris Sollid, What is xylitol, 2019

10 Foods That Cause Bloating

Bloating occurs in many people as a result of eating a number of foods. The condition itself does not pose any threat to health, but causes discomfort and pain. Below are 10 foods that often cause bloating.

  1. Beans

Beans are rich in protein, carbohydrates, fibre, vitamins and minerals and are part of a healthy diet. However, just because of the high content of fiber and oligosaccharides, they provoke bloating. To avoid this condition, preference should be given to varieties that are easier to digest, such as adzuki, mung bean (mung beans), lentils, quinoa, etc.

Soaking beans before cooking can also help reduce their ability to cause gas.

2. Carbonated drinks

Carbonated drinks contain carbon dioxide, which is responsible for creating bubbles.

This gas enters directly into the digestive tract, where it can cause bloating. Drinking too much of these drinks can also cause other health problems. A study published in the American Journal of Public Health found that sugary sodas increase the risk of diabetes and obesity.

Healthier alternatives that do not cause bloating include:

  • plain or flavored water;
  • fresh fruit and vegetable juices;
  • water with fresh juice, lemon or lime;
  • milk;
  • hot and cold tea, especially green.

Choosing these beneficial options can help eliminate bloating and reduce excess body weight. However, it's a good idea to make sure your drink replacements don't contain a lot of sugar.

3. Wheat

Wheat contains a protein called gluten, which can cause bloating, gas, stomach pain, and diarrhea in some people. Bread, pasta and many baked goods contain gluten. Sensitivity to gluten (gluten) can be caused by a disease called celiac disease.

Alternatives to wheat that cannot cause bloating include:

  • pure oats;
  • buckwheat;
  • wild rice;
  • almond and coconut flour;
  • quinoa.

4. Rye and barley

Both grains are nutritious, rich in fiber and full of vitamins and minerals. However, their high fiber and gluten content can cause bloating in some people.

You can replace rye and barley with other grains such as oats and brown rice or gluten-free alternatives.

5. Onion and garlic

Onions contain fructans, a soluble fiber that can cause bloating. Fructans are also found in garlic, leeks, agave, wheat, and a number of other foods. Even in small amounts, onions and garlic can cause bloating and other digestive problems.

Some people may be allergic to garlic or onions, further increasing the likelihood of bloating, belching, or pain after consuming them.

6. Cruciferous vegetables

Cruciferous vegetables include cauliflower, broccoli, Brussels sprouts, watercress and many others. These are foods that contain many essential and beneficial nutrients, including vitamins C and K, fiber, and potassium. However, they can cause some unwanted digestive symptoms, including bloating.

Cooking cruciferous vegetables makes them easier to digest. Alternatively, people can replace them with other healthy vegetables that are equally rich in vitamins and minerals but won't cause bloating. These include:

  • spinach;
  • zucchini;
  • sweet potatoes;
  • asparagus;
  • carrots;
  • ginger;
  • celery.

7. Dairy products

Dairy products are an excellent source of calcium and protein. Some people have a condition called lactose intolerance, which means that their bodies are unable to break down the lactose in dairy products. In this condition, the consumption of products containing lactose will lead to a number of undesirable consequences, including bloating.

There are now many alternatives that are allowed for people with lactose intolerance, such as lactose-free, soy, almond, rice or flax milk. You can also eat lactose-free cheeses, yogurt and ice cream.

8. Non-nutritive sweeteners

Non-nutritive sweeteners or artificial sweeteners replace sugar in sugary drinks, foods and chewing gum. These include, in particular, sorbitol and xylitol. These sweeteners have no nutritional value and are undesirable for use.

Research from BMC Obesity links these sweeteners to unhealthy lifestyles, poor eating habits, and reduced levels of physical and mental health. In addition, non-nutritional sweeteners can cause digestive problems, including gas and bloating. Healthy alternatives to artificial sweeteners and refined and processed sugars include raw honey, stevia, coconut sugar, cinnamon, nutmeg, licorice, and vanilla.

9. Alcoholic drinks

Alcohol is a substance that provokes the development of inflammation in the body, including the gastrointestinal tract.

Learn more