Healthy Foods that Cause a Bloated Tummy

Photo by: Bigstockphoto
Photo by: Bigstockphoto

Fresh fruits and vegetables are a part of a healthy diet. But even the healthiest foods can cause surprising side-effects such as bloating. Bloating is the abnormal swelling of the stomach. This occurs for various reasons, but for fruit and vegetable lovers, this is caused by gas buildup. This is a sign that food is not digested properly. In today’s post, we are listing down seemingly healthy foods that can cause a bloated stomach:


An apple a day keeps the doctor away because the fruit contains a high concentration of antioxidants, vitamins and minerals. But too much of a good thing can be bad for the belly! Apples are packed with fruit sugars called fructose. And some people struggle to digest this chemical.

When the digestive system is having a hard time breaking down this sugar, gas starts building up. This leads to a bloated midsection. To reduce the chances of a bloated stomach from eating an apple, try to eat just half of the fruit. Eating just half of the fruit reduces fructose consumption by 50%. Chew slowly so the digestive system will not struggle to break down the fruit once it reaches the stomach. When you take your time chewing your food, the digestive system works more efficiently.


Pear is a light, healthy fruit that’s loaded with vitamins and minerals. It’s also a rich source of pectin, a soluble fiber that reduces cholesterol in the blood. Despite being nutrient-dense, pears are packed with sorbitol, a belly-bloating sugar alcohol. It’s the same compound used in chewing gum and other sweets.

Sorbitol can cause serious bloating. Even a tiny amount of the stuff is enough to cause the large intestines to bloat. How? Once sorbitol passes through the colon, it ferments so slowly that it causes bloating, smelly farts, and stomach upset. To reduce bloating from ingestion of sorbitol, try to get as much exercise as you can.

Dried Fruits

Dried fruits make an easy, convenient and nutritious snack. Just a handful is enough to give the body a quick boost of energy because it contains fructose and fibers. Unfortunately, the same compounds that made dried fruits delicious and nutritious can cause a bloated belly.

Why? The gut bacteria just love fermented sugars and fibers! Partially digested dried fruits end up fermenting in the colon where bacteria happily nosh on them. And when they do, the bacteria will produce gas as waste. This will cause the stomach to swell. You can minimize bloating from eating dried fruits by drinking more water. When you drink more water, the intestines are lubricated, diluting the gasses produced by fermented dried fruits.


All types of aromatic vegetables can cause stomach bloating and that includes scallions. Scallions, especially the white part, are loaded with fructose. Unfortunately, the human body is unable to break down fructose because it lacks the enzymes to break this chemical down. This renders the body unable to digest aromatic vegetables, causing lots of bloating in the process.

Snow Peas

There are so many reasons to love snow peas. They are high in essential nutrients, low in calories and are very delicious. But excessive consumption of snow peas can cause the midsection to bloat. This vegetable is packed with galacto-oligosaccharides or GOS. GOS are a chain of sugars that are extremely hard to digest. When the sugars are left undigested in the colon, the bacteria feed on them like nobody’s business! This leads to stomach disorders and other digestive problems.

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