15 Surprising Health Foods That Can Make You Bloated

We all try to eat healthier by choosing foods that seem good for us. But sometimes, even the most popular “healthy” foods can lead to unwanted bloating. Bloating is that uncomfortable feeling when your belly feels swollen or tight, often caused by gas or digestion issues. 

While these foods can still be good for your overall health, they may not always agree with your stomach. If you’re dealing with regular bloating and don’t know why, the cause might be hiding in your clean-eating routine. Here are some common health foods that could be the secret source of your bloat.

Broccoli and Cauliflower

Broccoli and cauliflower are packed with vitamins and fiber, but they can be hard to digest. These veggies are part of the cruciferous family and contain a sugar called raffinose.

Our bodies don’t fully break down raffinose, so it ferments in the gut and causes gas. Eating them raw can make the bloating worse for some people. Cooking them helps break down some of the tough fibers. Still, if you feel gassy after eating them, you’re not imagining it.

Protein Bars

Protein bars may seem like a smart snack, but many contain ingredients that cause bloating. Sugar alcohols like sorbitol and maltitol are common in these bars and are known to upset digestion. Some bars also use whey protein, which can bother people who are sensitive to dairy.

Even high fiber content, especially from added fibers like chicory root, can be too much for your gut. It’s easy to eat one thinking it’s healthy, only to feel puffy soon after. Always check the label before grabbing a bar.

Greek Yogurt

Greek yogurt is a great source of protein and probiotics, but it can be a sneaky bloater. Many people are sensitive to lactose, the natural sugar in dairy. Even though Greek yogurt has less lactose than regular yogurt, it’s still enough to cause bloating for some.

The thickness of Greek yogurt can also make it feel heavier in your stomach. If you’re lactose-intolerant or sensitive, try dairy-free options instead. Probiotics are helpful, but not if the rest of the yogurt is making you uncomfortable.

Apples

Apples are full of fiber and great for overall health, but they’re also a major bloating culprit. They contain fructose, a natural sugar that some people have trouble digesting. They also have a type of fiber called pectin, which can cause gas when broken down in the large intestine.

Eating apples raw can intensify the bloating for sensitive stomachs. Cooking apples or switching to lower-fructose fruits may help. Apples are nutritious, but they’re not always easy on the gut.

Chickpeas and Lentils

These popular plant proteins are a favorite in many healthy diets, but they’re also high in fermentable carbs. Chickpeas and lentils contain fiber and starches that feed gut bacteria and lead to gas.

Soaking and cooking them thoroughly can reduce the problem, but not always completely. If your stomach isn’t used to legumes, they can cause a lot of bloating. They’re nutritious but hard to digest for many people. Try smaller portions or pair them with digestion-friendly foods.

Smoothies

Smoothies seem like the perfect health food, but the mix of ingredients can create bloating trouble. Many smoothies include high-FODMAP fruits like mangoes, apples, or pears. Adding protein powders, nut butters, or greens can further slow digestion.

Drinking too fast or using a straw also causes you to swallow air, which leads to bloating. Cold smoothies can also shock your digestive system and cause discomfort. Even something healthy like a smoothie can backfire if not blended wisely.

Whole Grains

Whole grains are promoted for their fiber, but they can cause serious bloat in sensitive people. Foods like quinoa, oats, and brown rice have resistant starches that take time to digest. For some, this leads to gas and bloating, especially if introduced too quickly.

Gluten-containing grains like wheat can also cause bloating in non-celiac sensitive individuals. Even gluten-free grains can have bloating effects if eaten in large amounts. Gradually increasing your intake can help your body adjust.

Kale

Kale is loaded with nutrients, but it’s also very fibrous and hard to digest when raw. It contains raffinose, the same sugar in broccoli, which produces gas during digestion. Kale also has compounds that can slow down digestion and affect your thyroid in high amounts.

Cooking kale helps break down some of its tough fibers, making it easier on the gut. But for some people, even cooked kale can still cause issues. If you feel uncomfortable after eating it, trust your gut.

Onions and Garlic

Onions and garlic are full of flavor and health benefits, but they can cause bloating for many. They’re high in fructans, a type of carbohydrate that ferments quickly in the gut.

This fermentation creates gas and discomfort, especially for people with IBS. Cooking can reduce the bloating effects, but not always completely. Even small amounts of raw onion in salads can trigger symptoms. Try using herbs or infused oils if you’re sensitive.

Nut Butters

Almond and peanut butters are protein-rich and filling, but they’re also dense and high in fat. This makes them harder to digest and slower to move through your system.

Some nut butters also contain added sugars or oils that can cause more digestive upset. Overeating nut butter, even the natural kind, can easily cause bloating. A tablespoon might be fine, but eating it by the spoonful adds up fast. Moderation is key with these rich, healthy spreads.

Sparkling Water

It seems like a harmless, healthy drink swap, but sparkling water can puff up your stomach. The bubbles are carbon dioxide, which you end up swallowing. This gas can get trapped in your digestive system, leading to bloating or burping.

Flavored or sweetened versions can make things worse for sensitive people. Even if it’s sugar-free, the fizz itself is often enough to cause problems. If you’re feeling bloated, stick to flat water instead.

Dried Fruit

Dried fruit is often seen as a quick, healthy snack, but it’s very concentrated in sugar and fiber. It also tends to contain sulfur or other preservatives that can irritate the gut. Because the fruit is dried, it’s easier to overeat than fresh versions.

Overeating at once can overwhelm your digestive system and cause gas. Some dried fruits also contain sugar alcohols that make bloating worse. A small handful is usually better than a full bag.

Avocados

Avocados are a beloved superfood, rich in healthy fats and fiber. However, they are high in sorbitol, a natural sugar alcohol that can cause gas in some people. Their fat content also slows digestion, leading to that full, bloated feeling.

Some people feel bloated even after just a few slices. While they’re incredibly nutritious, it’s important to watch portion size. If you feel gassy afterward, try eating half or less at a time.

Dark Chocolate

Dark chocolate is loaded with antioxidants and often marketed as a healthy indulgence. But it can contain lactose, caffeine, and high-fat content—all of which can upset sensitive stomachs. Some bars also include sugar alcohols or dairy-based fillings that contribute to gas.

Eating too much at once can overwhelm your digestion and lead to bloating. Even if it’s high-quality chocolate, moderation is still important. Look for simple ingredient lists and test how your body responds.

Cabbage

Cabbage, like broccoli and cauliflower, is another cruciferous vegetable with a gas-producing reputation. It’s full of fiber and vitamins but also contains raffinose and sulfur compounds.

These can ferment in the gut and lead to bloating and a gassy feeling. Cooking cabbage can help reduce its impact, but raw versions like coleslaw are often worse. People with sensitive digestion may struggle even with small portions. If it keeps making you uncomfortable, it might be worth cutting back.