Foods To Avoid Bloating in Stomach And Their Alternatives


Bloating in stomach occurs when our stomach has swollen up or enlarged after eating. It might not be a serious condition but sure it does bring pain and discomfort for the time being. And during this time when most of us are spending our time indoors, having such conditions are quite normal. 

To help your daily diet, we have collected a list of the common food items which can cause bloating in stomach. Along with them, we have provided what you can eat instead of such items to reduce any symptoms of stomach ache.

Bloating in Stomach


Beans, by far, is one of the common food items that cause bloating in stomach. They are rich in fibers, proteins, carbohydrates, minerals, and vitamins. These small edibles contain oligosaccharides sugars that are difficult to break down by our bodies. 

What to eat instead: Some beans such as pinto beans and black beans are easier on the digestive system. You must soak them in water to let out any gas present. Additionally, you can choose grains, or meat to your diet to reduce bloating. 


Carbonated Drinks

Carbonated drinks, mainly soda and cold drinks, contain a major portion of deoxygenated carbon dioxide gas in them. These gases create bubbles and make them last longer. However, when you drink such drinks, you consume a lot of gas inside. 

What to drink instead: These gases could be trapped inside your body and can cause discomfort. To tackle such situations, you can choose plain water, freshly prepared fruit and vegetable juice, milk, coffee, green tea, and fruity-flavored water drinks.

Wheat and Barley

Wheat and barley contain a good amount of ‘Gluten’. This protein is responsible to buff out the Rotis, pizzas, and bread. On the other hand, the same protein can cause bloating, if consumed heavily. And if consumed heavily without good precautions, you can experience bloating. 

What to eat instead: Being a staple food item, wheat can also cause digestive problems in many people. Experts suggest that consuming oats, buckwheat, wild rice, almond, and coconut flours could be a great option for those who have weak digestion. 


Cruciferous Vegetables 

Cruciferous vegetable family as broccoli, cauliflower, cabbage, sprouts, and several other green leafy vegetables in it. These vegetables are healthy and a great source of vitamin C, vitamin K, and iron. However, they also contain such carbs that could cause stomach aches. 

What to eat instead: Food experts suggest many possible alternatives to cruciferous vegetables. These include daily basis vegetables such as spinach, asparagus, cucumbers, lettuce, sweet potatoes, carrots, and zucchini (Turai). 

Onion and Garlic

Surprisingly, onion and garlic contain many soluble fibers such as fructan. These fibers are insoluble in your body and provide more water being stored in your intestine. This condition of extra fluids can lead to bloating and other digestive problems. 

What to eat instead: Being an add-on in every vegetable, onion, and garlic are hard to remove. But readers can substitute such items with celery, collard greens, leeks, chives (Patta Pyaaz), and basil.



Dairy is a great source of proteins and calcium to our body. It strengthens immunity, our bones, and teeth. However, around 75% of the world’s population suffer from lactose intolerance. Such people are unable to digest the sugars present in the dairy and could experience bloating. 

What to drink instead: Since, you cannot remove dairy from your routine, you can try other products including almond milk, soy milk, rice milk, flax milk (made from Alsi seeds), lactose-free cheese, yogurts, and ice creams.

These are the top six food items that are a part of our daily lifestyle and a prominent source of bloating. We advise you to not cut any listed food items from your regime completely. Instead, analyze how your body reacts to such items and then proceed forward. I hope these bloating in stomach remedies help you in some way good.

ALSO READ: Yoga Asanas For International Yoga Day 2020

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