I’m a dietitian – these are the five foods and drinks you should avoid to stop bloating

By Liam On Apr 21, 2023

Pasta, coffee and fizzy drinks are among many people’s favorite foods and drinks.

But they may be the culprit behind the symptoms of irritable bowel syndrome (IBS), including bloating, stomach cramps, and diarrhea.

While the exact cause of the condition – which affects about one in 10 people in the UK and US – is unknown, dietary changes can often control symptoms.

Here, MailOnline reveals the top foods and drinks that cause unpleasant bloating and how to deal with them, according to a dietician.

Carbonated drinks are a known cause of bloating. Drinkers swallow too much air through carbon dioxide, which goes straight to the stomach. As the drink passes through the digestive system, a lot of gas is released

Carbonated drinks

Carbonated drinks are a known cause of bloating.

Drinkers swallow too much air through carbon dioxide, which goes straight to the stomach. As the drink passes through the digestive system, a lot of gas is released.

As a result, the stomach begins to expand and swell – an effect that can last for hours after consuming the drink.

Sufferers may experience a lot of belching and flatulence as gas is passed through the body.

While avoiding fizzy drinks altogether may seem like the easiest option, registered dietitian Nichola Ludlam-Raine says there are simple ways to enjoy them anyway.

Foods to avoid with IBS

While there is no cure for IBS, there are certain foods to avoid that can help ease symptoms.

Rosemary Martin, a registered dietitian for Plant-Based Health Professionals UK, recommended avoiding certain foods to reduce bloating.

These include:

Ready-made meals
Cheese
Pizza
Potato chips
Creamy sauces
Cakes
Cookies

Eating too much meat, cooking oil and fats can also contribute, she said.

Drinking them slowly and in sips can reduce the amount of air entering the digestive system, she said.

And avoiding a straw means less air to swallow, Ms Ludlam-Raine revealed.

Fruit

While eating a lot of fruit may seem like a healthy and nutritious choice, it can have negative effects.

It can lead to bloating, as fruits contain sugars and fructose, which make digestion difficult.

For example, apples contain sorbitol, an indigestible sugar known to cause stomach problems and heavy bloating.

Mrs Ludlam-Raine said, ‘Stay [fruit] up to a maximum of three servings per day.’

She explained that it is best to divide portions evenly and limit fruit juice consumption to 150 ml.

Snacking on vegetables may be a more stomach-friendly choice, she said.

But Ms Ludlam-Raine warned: “Avoid too many onions and large portions of cauliflower and broccoli as they cause bloating.”

Coffee

It’s bad news for coffee lovers, as the hot drink can cause bloating.

Caffeine and coffee themselves increase the production of stomach acid, which can lead to bloating, gas and heartburn. It also stimulates the intestines, causing contractions and discomfort.

Caffeine and coffee themselves increase the production of stomach acid, which can lead to bloating, gas and heartburn. It also stimulates the intestines, causing contractions and discomfort

It’s not just coffee that has this effect, tea, chocolate and some over the counter pain relievers designed to relieve headaches are also packed with stimulants.

A study published in the National Library of Medicine found that those who consumed coffee weekly or more often were more likely to develop IBS.

Ms Ludlam-Raine said: ‘Aim to have no more than two to three cups of caffeinated tea or coffee a day, or switch to decaf.

“Peppermint tea can be very calming when you feel bloated.”

Alcohol

Six pints of beer or 10 small glasses of wine is the maximum adults should drink in a week, health chiefs advise.

But just one single alcoholic drink can cause bloating.

Alcohol itself is an inflammatory substance, meaning it can cause swelling in the body.

It has also been shown to irritate the intestines, which can lead to abdominal bloating.

It can also cause weight gain, as it is high in calories and activates appetite-stimulating chemicals.

Ms. Ludlam-Raine said: “Do not take more than 14 units per week, spread over the week of non-alcoholic days.”

Pasta is a staple in many kitchen cupboards. But the starches, and others like potatoes, noodles and bananas, contain resistant starches that the body has a hard time breaking down.

Starches

Pasta is a staple in many kitchen cupboards.

But the starches, and others like potatoes, noodles and bananas, contain resistant starches that the body has a hard time breaking down.

This can lead to cramps, bloating and gas.

Ms. Ludlam-Raine’s tips include starchy foods soon after they’re cooked, because waiting for them to cool completely can increase levels of resistant starch.

She also recommends opting for riper bananas — which appear more yellow rather than green — as they contain lower levels.

What is Irritable Bowel Syndrome?

Irritable bowel syndrome (IBS) is a common condition that affects the digestive system.

It can cause stomach cramps, bloating, diarrhea and constipation.

Symptoms may come and go and may last for days, weeks, or months. It is usually a lifelong problem that has a major impact on daily life.

Dietary changes, such as eating plenty of oats and avoiding cabbage, broccoli, and onions, and medications can help manage symptoms.

The exact cause is unknown. But it has been linked to food passing too quickly or slowly through the gut, hypersensitive nerves in the gut, stress, and a family history of IBS.

There is no test for IBS, but a GP can test for other conditions to rule things out, such as celiac disease and inflammatory bowel disease.