10 Healthy Foods That Cause Bloating and Constipation

Sticking to a diverse diet full of fresh, whole foods is one of the best things you can do for your health and well-being—full stop. But even if you do exactly that, there’s a chance that bloating and constipation, as well as other forms of digestive distress can still rear their ugly heads. What gives? While many foods and drinks may be healthy in and of themselves, that doesn’t mean that they’re compatible with everyone across the board, which is why an individualized approach to nutrition is key.

Ahead, we’re covering the top 10 healthy foods that cause bloating—some of which may surprise you. Plus: RD-approved tips to reduce their effects and substitutes to consider.

10 Healthy Foods That May Cause Bloating and Constipation:

1. Sparkling water

Are you the type to keep a stash of sparkling water in stock at all times? If so, know that it can adequately hydrate you, which in theory can stave off constipation and consequent bloating. However, it also has the potential to trigger bloating post-consumption. “If you’re concerned about bloat, switch to plain H2O and watch the bloat subside,” says Brigitte Zeitlin, MPH, RD, CDN, founder of BZ Nutrition.

2. Prebiotic sodas

Prebiotic sodas are having a major moment right now—to the tune of a $262.2 million market value, per research by Future Market Insights. Not only are they tasty dupes for sugary sodas and juices; they’re also more nutritionally valuable due to their prebiotic fiber content.

“Gut-friendly seltzers with ingredients like inulin and chicory root are popular health drinks due to their prebiotic properties,” says Erin Kenney, MS, RDN, LDN, HCP, a dietitian who specializes in digestive health. “Prebiotics are substances that promote the growth of beneficial bacteria in the gut, which can improve overall digestive health. However, these ingredients can also cause bloating and gas in some people, especially if they have overgrowth of certain types of bacteria in the gut.”

That said, if you’re prone to bloating, constipation, and gas—or experience other telltale signs of poor gut health—you’re better off ditching these trendy drinks. (Zeitlin notes that the same goes for other bubbly drinks that seem healthy enough, including but not limited to kombucha.) Still itching for sippable flavors? “Choosing non-carbonated beverages with fresh fruit would be a better alternative,” Kenney shares.

3. Chia seeds

I’m a huge fan of chia seeds. They’re not only a powerhouse of plant-based protein and fiber (4.68 grams and 9.75 grams), respectively, for two tablespoons) but also highly versatile to throw into salads, smoothies, puddings, and more. However, Kenney says that they’re among the top healthy foods that can trigger bloating in sensitive individuals. “Chia seeds can absorb a lot of water and expand in the digestive tract, potentially causing bloating,” she explains. Before eliminating them from your diet completely, she advises drinking a lot of water whenever you eat chia seeds, which can help *things* keep moving along and potentially mitigate this side effect.

P.S. Upping your H2O intake is advised when eating or drinking anything fibrous, especially if you’re adding more high-fiber foods into your diet.

4. Quinoa

Kenney recognizes quinoa’s status and worth as a superfood. One cup offers eight grams of plant protein, 5.2 grams of fiber, and a smattering of vitamins and minerals including iron, magnesium, and vitamin B6. These benefits aside, quinoa may be incompatible with people who have digestive issues, in large part due to its high fiber content. “It also contains saponins, which can irritate the digestive tract for some,” Kenney explains. If you notice that quinoa leaves your tummy worse for wear after eating it, she suggests either reducing your serving size or swapping it for a different carbohydrate source such as rice.

Tip: As you’re adjusting your diet to beat the bloat, consider complementing your regimen with digestive enzymes like HUM’s Flatter Me. The vegan-friendly capsules pack 18 full-spectrum digestive enzymes to help break down foods including carbs, fats, protein, fiber, sugars, and lactose. (Those in need of more potent relief may prefer Flatter Me Extra Strength, which packs 50 percent more of these enzymes for seriously strong and fast-acting anti-bloat support.)

5. Beans and legumes

Similar to quinoa, beans and legumes (including lentils, chickpeas, and peanuts) are favored for being a healthy and hefty source of both plant protein and fiber. Nonetheless, Zeitlin warns that there can be too much of a good thing if you pack more onto your plate than your tummy can handle. She suggests aiming for no more than a quarter-cup of any legume in one serving and paying attention to how your digestion fares with that amount. “If you still notice bloat or gas, then swap the beans for tofu for [another] plant-based protein option,” she advises.

6. Cruciferous vegetables

The last fibrous foods on this list that can lead to bloating are cruciferous veggies, which include but aren’t limited to:

• Bok choy
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Kale

“These are a sneaky cause of bloating because they are typically touted as some of the healthiest foods to include in your day,” says Zeitlin. “This is still true: It’s their high fiber content that makes them great for you, but it also potentially [triggers] bloating.” If your stomach is sensitive, she recommends cooking these veggies instead of eating them raw, as doing so will reduce the fiber content and make them easier to digest.

7. Onions and garlic

While these alliums offer flavor and depth to many dishes, they could also give you more than you bargained for in the form of an upset stomach. “Onions and garlic contain fructans, which can contribute to digestive discomfort and bloating,” Kenney explains. This rings especially true for people with IBS or small intestinal bacterial overgrowth (SIBO). Since they’re ubiquitous in countless meals across diverse cultures, it might be challenging to do away with them completely. Similarly with cruciferous veggies, cooking them may help reduce digestive discomfort. Kenney also recommends swapping them with alternatives like green onion or garlic-infused oil, which can offer the flavors minus the fructans.

8. Peaches

Delicious as they are, these juicy fruits are a surprising healthy food that may leave you bloated after enjoying them. “They’re high in fructose and sugar alcohols, such as sorbitol, which can lead to bloating and digestive discomfort for some people,” says Kenney. If you’re not ready to give them up when they’re in season, she recommends eating them sparingly.

9. Dairy

This food category may not be a surprising bloating trigger, especially if you have a lactose intolerance or sensitivity. Still, it bears repeating that dairy is a common source of digestive distress. “Be mindful of the total amount of cheese, cottage cheese, yogurt, or cow’s milk [you consume],” Zeitlin advises. The dash of creamer or milk you add to your coffee may even be enough to instigate bloating, which may warrant opting for alt milks or taking your java black.

10. Artificial sweeteners

Artificial sweeteners are like a wolf in sheep’s clothing. You might think you’re doing yourself a favor by favoring them over refined sugar, but they come with their own potential issues. Per a 2022 clinical trial published in the journal Nature Medicine, non-nutritive sweeteners disrupted the gut microbiome of healthy participants while also hindering glucose tolerance. “These faux sugars—often with sugar alcohols that give them the sweetness without calories—disrupt your gut bacteria and cause bloat, gas, and stomach upset,” Zeitlin warns. She suggests paying closer attention to where they may lurk (e.g., in your coffee, office snacks, and other sugar-free treats) and steering clear of them. Alternatively, opting for ‘bloat-less’ snacks will help your gut stay healthier and happier *and* keep bloating at bay.

The Takeaway on Bloating and Constipation

In addition to all of the suggestions above, remember that everybody is different, and when in doubt consult your physician for any serious concerns.