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Stomach bloating: Six foods to cut down on if you want to beat the bloat

Stomach bloating is when your tummy feels stretched, puffy and uncomfortable, according to the NHS. There are actually a range of things that can cause your bloating, from constipation to irritate bowel syndrome (IBS). If bloating persists or is painful you should see your GP. But for many people, eating certain foods can be a trigger.

A few small changes to your diet can reduce the chances of feeling bloated

A few small changes to your diet can reduce the chances of feeling bloated, says Rennie, and it recommends six foods to cut down on.

Fatty foods

It advises: “Foods which are fried or particularly greasy add strain to your digestive system, also increasing the risk of heartburn and stomach aches.”

Salty foods

It says: “They encourage the body to retain more water. Keep this in mind if you are prone to buying ready meals or rely on a packet of crisps as a pick-me-up snack.”


beans are high in a sugar known as oilgosaccharides which the body finds hard to digest.

It explains: “When bacteria in our digestive systems tries to break them up, gas is the painful product.”


Some people may find certain foods hard to digest, including white breads, pasta and cereals. This can be due to a wheat sensitivity,.

It recommends: “Great alternatives include porridge, buckwheat pasta and quinoa.”

Spices and onions

It says: “While many people are not affected, for some, excess chilli or onion and garlic can be real triggers for stomach ache, bloating and heartburn.”

Fizzy drinks

The fizz found in fizzy drinks is created by carbon dioxide, which is a type of gas.

It explains: “Guzzling large amounts of carbonated drinks means you’re taking in a lot of excess gas (not to mention sugar).”

As well as cutting down on these foods, some experts recommend taking supplements to reduce bloating. 

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