Natural sugar from fruit can cause bloating, too. The fiber and fructose found in fruit often cause bloating and discomfort in the belly.
Apples and pears. Apple and pears are both popular fruits that contain plenty of fiber, vitamins, and antioxidants. They are also known for causing bloating and digestive problems. This is because they contain fructose, which is a fruit sugar that a lot of people find difficult to digest.
Fruits such as apples, peaches, pears, and prunes contain the natural sugar alcohol, sorbitol, which the body has trouble digesting. Many fruits also have soluble fiber, which is a type of fiber that dissolves in water.
Berries like blueberries, strawberries and raspberries are high in water content -- in fact, they are 85 to 95 percent water -- which can help decrease bloating. They are also high in fiber, which can help food move through the intestines more quickly and decrease abdominal pressure and bloating.
Unless you are following a ketogenic diet or have some sort of intolerance, there really is no reason to limit the amount of fruit you eat. While most studies suggest that the optimal amount is two to five servings of fruit per day, there seems to be no harm in eating more.
It's true that fruits and vegetables are lower in calories than many other foods, but they do contain some calories. If you start eating fruits and vegetables in addition to what you usually eat, you are adding calories and may gain weight.
Bananas may cause gas and bloating in some people due to their sorbitol and soluble fiber contents. This seems to be more likely among people with digestive issues or who aren't used to eating a fiber-rich diet.
Best: Bananas
Foods rich in potassium—like bananas, plus avocados, kiwis, oranges, and pistachios—prevent water retention by regulating sodium levels in your body and can thus reduce salt-induced bloating. Bananas also have soluble fiber, which can relieve or prevent constipation.
Typically, if someone is feels bloated, it is because of their food or water intake, but even if you haven't eaten too much, you may have eaten the wrong thing. Certain food intolerances or sensitives to spicy or acidic foods can cause the gastrointestinal (GI) tract to have a more difficult time than usual.
Yogurt's probiotics (good bacteria) help your gut digest and absorb food, so there's less gas and bloating. Go for plain yogurt with active cultures, and sweeten it with a little fruit.
Your body needs water – a lot of it. Dehydration leads to constipation, which leads to bloating. And while it may seem counterintuitive to drink more water, when your body gets the hydration it finally needs, it lets go of the liquid it doesn't. Be sure to drink at least eight, eight-ounce glasses a day.
Coffee does cause bloating. It's temporary and doesn't happen to everyone, but for some, that belly bloat results from coffee, and more specifically, caffeine. When you consume caffeine, it may stimulate your gut and lead to spasms that cause bloating.
Avocados are another popular healthy fat but should be proportioned wisely. They contain salicylates, which cause gas, bloating, and stomach pain, so eating too much could result in adverse effects.
Another issue can be the high levels of soluble fiber in oats. Soluble fiber can cause gas and bloating in some individuals depending on the amount they are consuming.
On the other hand, berries and citrus fruits, such as oranges and grapefruit, contain less fructose, making them easier to tolerate and less likely to cause gas. Bananas are another low-fructose fruit that are fiber-rich and contain inulin, a substance that stimulates the growth of good bacteria in the gut.