Feeding is one of the major factors that may be at the origin of gases and increased swelling. In this way, it may be important to recognize some of the triggers. A nutritionist reveals what foods can lead to gas and swelling.
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15/08/2026
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Syou feel puffy and gasy and you don't have a good idea what you ate that might be the source of this discomfort? The truth is that there are some foods that may be related to this situation. A nutritionist explains everything.
“It may be difficult to determine what is causing stomach discomfort. There are some foods that may be the main culprits. Some foods are easier to digest and it will not be necessary to eliminate them completely from your diet”, begins by telling nutritionist Kierra Brown to the Health website.
Food that causes gas and swelling
Check the list and follow expert advice.
1- Beans and legumes
“Beans and legumes, black beans, red beans, lentils, chickpeas and soy, are rich in complex fibers and sugars that the body has difficulty in digesting and absorbing. To reduce discomfort, try gradually introducing more beans and legumes into your meals.”
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2- Raw vegetables
“Broccoli, cauliflower, Brussels sprouts, cabbage and cabbage are vegetables rich in antioxidants and other beneficial nutrients. But some of these beneficial nutrients, such as fibers and complex sugars, are difficult to fully digest by the stomach and small intestine, which can cause swelling and gas.”
3- Dairy products
“ lactose is a natural sugar found in dairy products such as milk, cheese, ice cream and yogurt. These foods may cause uncomfortable gastrointestinal symptoms in people with lactose intolerance. In this case, the bodies do not produce enough lactase. Choose lactose-free substitutes or lactose-free dairy products to reduce discomfort.”
4- Food rich in fiber
“ Fiber is a crucial nutrient for health and helps regulate digestion. However, increasing fiber intake quickly can cause gas or swelling, especially if you are not used to it. It should increase the consumption of these foods gradually so that the body can adapt.”
5- Sweeteners and sugars
“The body has difficulty absorbing completely. When sugars reach the large intestine, they attract water and are fermented by bacteria, which leads to gas, swelling and sometimes diarrhea.”
6- Gas drinks
“Refrigerants, sparkling water and other gasified beverages contain carbon dioxide, which introduces extra gases into the digestive system. These gases can get stuck in the stomach and intestines, causing swelling, burping and gas. Switching to gasless water or other non-gased drinks can help reduce these symptoms.”