Stomach bloating: Three common foods you should avoid or risk trapped wind

Easy Ways to Live Well: Steph McGovern discusses bloating

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Stomach bloating can be a pesky problem for many Britons. Typically the tummy can stretch and swell when wind becomes trapped. This may result in painful cramps that last for hours, diminishing a person’s overall quality of life. But, you can sometimes beat the bloat through simple dietary changes.

Stomach bloating usually strikes after eating. The effects often create mild swelling but results can be more extreme in some cases.

The main advice to beat bloating by the NHS is to cut out foods from your diet known to cause wind.

If you haven’t been able to pinpoint the culprits you might want to avoid the following foods as these typically trigger bloating.

Fatty foods

Fried or very greasy foods will often add extra strain to your digestive system. 

As well as being behind the bloat they can also increase the risk of heartburn and stomach aches.

If you struggle with your digestion you may want to consider cutting back or avoiding fatty foods such as fry ups or fast food entirely.


This may be an obvious one but as well as causing flatulence beans can also bring on a bloat.

This is because they are high in a sugar, oligosaccharides, that the body can’t digest.

Gas is a by-product of your body trying to digest them.

So, as the playground chants go, perhaps you are best avoiding beans if you frequently suffer from bloating.

Salty foods

Salty foods can be an issue when trying to tackle your bloat.

When you eat foods that are high in salt this will encourage your body to hold onto fluids.

This can result in bloating, so next time you need a snack perhaps you should ditch the crisps if you struggle with regular bloating.


Many Brits struggle to digest wheat. If you frequently bloat after eating wheat-based products you may indicate you have coeliac disease.

This is a condition where the sufferer’s immune system attacks your own tissues when you consume gluten.

If you bloat after eating gluten, avoiding wheat-based products such as bread, cereals and pasta may be able to help.

There are plenty of gluten-free alternatives on the market now so avoiding gluten should be relatively straight forward.

If after giving up these four foods you still struggle with bloating you may want to consider upping your water intake.

If you don’t have enough fluid in your body your kidneys could react, and will alert your body to retain as much water as possible which could lead to bloating.

Eating slowly and chewing your food thoroughly can help prevent bloating.

Exercise, as well as being great for your overall health, can help push trapped gas through your body faster.

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