U.S. News and World Report

Everyone will experience bloating at some time or other.

Bloating is a common problem, but you can control it by changing your diet.

When too much gas accumulates in the digestive tract, abdominal fullness or bloating usually occurs, causing discomfort and indigestion. Certain foods are notorious for producing gas.

"One of the most common sources of bloating is a carbohydrate food called FODMAP," said Matthew Black, a registered dietitian at Ohio State University Wexner Medical Center. "This is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These types of carbohydrates may be more difficult to digest and can cause symptoms of IBS (Irritable Bowel Syndrome) in some people. Including flatulence, bloating, cramps and diarrhea."

Since FODMAP and certain other foods can cause bloating, you may need to limit the following foods:

Milk, sheep and goat milk (and products made from these items) contain lactose, which is a type of FODMAP.

Dr. Alyssa Dweck is a gynecologist specializing in human nutrition in Westchester County, New York. She said that lactose intolerance can also cause gastrointestinal discomfort. You should avoid or limit lactose to keep side effects under control. "Some people prefer to take Lactaid on demand, an enzyme that can be purchased over the counter to combat the gastrointestinal effects of dairy products on people with intolerance."

Black recommends not to buy dairy products, but to choose "lactose-free milk, almond milk, and any ice cream or yogurt made from these types of milk."

Fruits, high-fructose corn syrup, honey and agave syrup all contain fructose, a type of sugar. Black said that ripe bananas, apples, pears, cherries, blackberries, plums, peaches and pears are rich in fructose, which may cause bloating.

Polyols are commonly referred to as sugar alcohols, which are carbohydrates naturally present in certain fruits and vegetables or used as additives in packaged foods.

"Other food sources of polyols may contain more than one FODMAP, such as pears, apples, apricots, peaches, blackberries, broccoli, mushrooms, celery and sweet potatoes," Black points out.

"Wheat, rye and barley are common food sources that contain fructans," Black said. "Those who experience bloating when eating wheat products usually conclude that they are sensitive to gluten, but in fact they may be sensitive to fructans, which are also present in most gluten-containing foods."

In addition, some fruit sources contain multiple FODMAPs, Black said. The culprits include apples, apricots, peaches and blackberries. “Instead, choose fruits with lower FODMAP content, such as blueberries, cantaloupe, grapes, oranges, strawberries, honeydew, and pineapple, to name a few.”

Garlic and onions may also be problematic sources of fructans. Black said that if you are allergic, check the garlic and onion powder in the ingredient list.

Beans and lentils contain galactan, which can cause gas and bloating. "People who follow a vegetarian or plant-based diet usually use beans, legumes, and lentils as their main sources of dietary protein. Obviously, this does not bode well for those who are sensitive to these FODMAP sources," Black said.

If you do eat legumes or other foods with high galactan content, Dweck recommends using the over-the-counter product Beano to help reduce some of the gas and bloating that may be caused.

Black recommends limiting beans to 1/4 cup a day and using canned versions that have been drained and rinsed, as this will remove some of the excess FODMAP content. "Edamame should be limited to 1 cup per day, and lentils should also be canned, drained and rinsed, limited to about ½ cup per day."

In addition to FODMAP foods, there are other foods that can cause bloating.

Black recommends reducing the amount of added sugar in the diet, "because these can also cause bloating by changing the microbiota in the gut. Try to limit the added sugar per meal to 10 grams."

Carbonated sodas and sodas can also add air to the intestines. Dweck points out that "the artificial sweeteners in sugar-free sodas and even chewing gum may cause bloating in some people. It's best to avoid them in these situations."

Instead of drinking another soda or weight loss drink, try regular tap water. You can add a little lime or lemon to increase the flavor.

Certain high-fiber foods can cause bloating, but you should still ensure that you get enough fiber in your diet, as this is an important key to keeping your intestines healthy.

"The right amount of fiber will help maintain regular bowel habits and reduce bloating. Fresh fruits, vegetables and whole grains are good sources," Dweck said.

Black added that your goal should be 25 to 35 grams of fiber per day. "Whole grains are an excellent way to add fiber to your diet."

Savory and highly processed foods

Dweck pointed out that some women experience bloating and other gastrointestinal symptoms during menstruation. "What I hear from my patients every day is that bloating is a PMS-related problem, because the salty foods that are often craving during the premenstrual period can cause water retention and a feeling of bloating in the abdomen and pelvis."

If this is the case for you, please pay close attention to your diet a few days before menstruation. Instead, she recommends that you “avoid high-salt or processed foods, drink plenty of water and use Midol Bloat Relief to relieve many symptoms” a few days before your menstrual period.

— Savory and highly processed foods.

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