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3 Foods to Avoid If You Struggle With Bloating

The Cabinet — 10.11.22

Bloating, that uncomfortable feeling of a heavy balloon in your stomach, can be caused by stress, food intolerances & insensitivities, IBS, SIBO, and constipation. While these are a variety of reasons, they share similar bloat triggers — certain foods. Here's a list of foods that could cause bloating and which you could give up and which you definitely shouldn't. 


Less than 40% of us actually hold sufficient levels of enzymes to digest lactose, the sugar in milk. When dairy is not fully digested, intolerance can occur causing a back-up and build-up of gas. And I think you might be able to imagine what that build-up feels like. While dairy does have some nutritional benefits, if you suspect dairy may be a bloating trigger, it's okay to find alternatives. Consider opting for a non-dairy milk like almond or oat milk in your morning latte or replace mozzarella in your sandwich with a tasty pesto.

Xylitol (and sugar alcohols)

Xylitol is an artificial sweetener known as a sugar alcohol. It is often utilized as a zero-calorie sweetener in sparkling drinks. Sugar alcohols can pull water into the gut or are fermented by gut bacteria, leading to gas, bloating, and diarrhea. Again, this is a bloat trigger that is okay to forego. Drinks sweetened by cane sugar or stevia are alternatives not known to trigger excessive bloating. 

Cruciferous vegetables

For some individuals, raw cruciferous vegetables can set off bloating. These vegetables include cabbage, broccoli, kale, and Brussels sprouts. Raffinose, a sugar in these vegetables, is not broken down until fermented by gut bacteria. In some bodies, this fermentation gets a little out of control. Cruciferous vegetable have a lot of health benefits because they are high in fiber, have been shown to improve cholesterol levels, improve gut health, and more. Steaming the cruciferous vegetables can help reduce the bloating by breaking down the raffinose. 

Bloating is one of the annoying gut symptoms where paying attention to what sets it off, can be invaluable to you. Attention to top triggers, including those mentioned above, can be a helpful first step in preventing and reducing bloating. 

This information is for educational purposes only and should not be taken as medical advice. Please consult a physician before treating any disorder.

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