What Foods Don't Cause Bloating?

Written by linda stamberger
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What Foods Don't Cause Bloating?
Fruits, such as berries, are easy on digestion. (John Block/Stockbyte/Getty Images)

A lot of people suffer from digestive disturbances, caused by foods that cause slow digestion or gases that fill the intestines. A build up of gasses may in turn cause bloating for some sensitive individuals. Fortunately, a person can avoid the foods that cause stomach distress. Dairy products, beans and foods made with artificial sweeteners or additives are just some of the most problematic foods.

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Fruits are a naturally sweet food containing antioxidants and fibre, which helps to regulate the system. Fibre prevents constipation --- which can cause bloating by adding bulk --- and makes waste move through the intestines at a quicker pace. Vegetables are loaded with fibre, and both fruits and vegetables are 80 to 90 per cent water, which also helps to flush the system, while keeping the body properly hydrated. Oranges and watermelon are two fruits that are full of fibre and water. Strawberries, blueberries, dried apricots, bananas and dried plums are all considered high-fibre foods. It is important to add fibre slowly to one's diet. These types of fruits should not be eaten excessively at first. Too much may cause a person to feel bloated, until the system gets used to processing the increased bulk.

Natural sugar foods are different and easier to digest, more so than foods that have added artificial sweeteners. Natural sugar foods would fall into the fruit category.


Cereal is a filling food with natural fibre, depending on the type of cereal. Bran cereal that has 5 grams of fibre per serving can help to eliminate bloating caused by constipation, and generally doesn't cause bloating, if well tolerated. What is added to cereal may be the actual culprit behind bloating, such as dairy milk, instead of a soy or goat milk alternative. Some people are allergic to dairy products, and this in turn can cause bloating. Low-sugar cereals in their natural state --- without added preservatives or sugar --- can be beneficial and cause less bloating for some people. Sugars are hard to break down in the system, and people with food additive sensitivities often experience bloating after eating cereals or other foods with excess sugar or additives.

High-Fiber Vegetables

High-fibre vegetables, such as broccoli and cauliflower, can be eaten in moderation, because they are often difficult to digest for some people, and cause bloating. If eaten in small amounts, like a half a cup per serving, they can be beneficial as a nutritious, high-fibre food without the stomach upset. Digestive enzymes, such as Beano, may be taken with beans and other high-fibre vegetables, to eliminate bloating and aid in digestion.

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