Bloating is really common. About 16–30% of human being say they suffer it on regular basis (2, 3).

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Although bloating may be a symptom that a serious clinical condition, it is usually brought about by miscellaneous in the diet (4).

Here are 13 foods that can cause bloating, along with suggestions ~ above what to eat instead.

(People frequently confuse “bloating” with “water retention,” which requires increased amounts of fluid in the body. Below are 6 simple ways to minimize water retention.)


1. Beans

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Beans are a type of legume.

They contain high amounts of protein and healthy carbs. Beans room also really rich in fiber, and several vitamins and minerals ( 5).

However, many beans save sugars dubbed alpha-galactosides, i beg your pardon belong to a team of carbs referred to as FODMAPs.

FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols) are short-chain carbohydrates that escape digestion and are climate fermented through gut bacteria in the colon. Gas is a byproduct of this process.

For healthy people, FODMAPs simply administer fuel because that the advantageous digestive bacteria and also should no cause any problems.

However, for people with irritable bowel syndrome, another kind of gas is formed during the fermentation process. This may cause major discomfort, through symptoms prefer bloating, flatulence, cramping and also diarrhea (6).

Soaking and also sprouting the beans is a an excellent way to mitigate the FODMAPs in beans. An altering the soaking water several times deserve to also help (7).

What come eat instead: some beans are much easier on the digestive system. Pinto beans and also black beans may be more digestible, particularly after soaking.

You can additionally replace beans with grains, meat or quinoa.


Lentils are also legumes. Lock contain high quantities of protein, fiber and also healthy carbs, and minerals such as iron, copper and manganese.

Because of their high fiber content, they can cause bloating in perceptible individuals. This is particularly true for civilization who are not offered to eating a lot of fiber.

Like beans, lentils likewise contain FODMAPs. This sugars may contribute to extreme gas production and bloating.

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However, soaking or spouting the lentils before you eat them have the right to make them much much easier on the digestive system.

What to eat instead: light colored lentils are generally lower in fiber 보다 darker ones, and also may because of this cause less bloating.