Diana Kelly Levey

5 “Clean” Foods That Cause Belly Bloat

vegetables in food stalls

September 10, 2018 | Categories: ,

When you’re eating a clean diet, you eliminated junk food, processed foods, and sugary drinks, of course. But there are a number of healthy foods that could be the reason why your pants are tight at the end of the day and you feel bloated.

Some of these good-for-you foods are on Paleo and Ketogenic menus so even though you’re following a strict meal plan, there could be problem foods that are making your belly hurt. Check out our list of clean foods that could be the cause of bloating. If you think one of these gas-inducing foods could be causing you discomfort, eliminate them individually—or prepare them differently—to see if your symptoms improve. Check out these 14 portion control tips to help you lose weight fast!


This veggie might lead to gas and bloating if you eat it raw, or if a raw onion is mixed into your salads, because onions cause gas to produce in your digestive tract. Switch to cooked onions for less bloating.

Raw cruciferous vegetables

You might be snacking on raw cauliflower, broccoli, kale, and cabbage, which contain an enzyme that may lead to gas and bloating. These vegetables are great for weight loss so you shouldn’t eliminate them from your diet completely, just consider swapping in sautéed, roasted, or steamed versions and see if that doesn’t help you feel better and less bloated. Add cooked kale and cabbage into sauces and soups. Make a cauliflower pizza crust or cauliflower “mashed potatoes,” and add some steamed broccoli into your stir-fry. You might want to experiment with each vegetable individually on particular days to see if even a cooked version of one of them causes bloating. Also, make sure you’re not eating huge servings of them in one sitting.

Beans and legumes

Beans are a great source of healthy carbs and protein, but if you start adding too many to your diet too soon, you’re likely to experience bloating and gas. Try eating canned beans in ¼ cup servings at a time, or, soaking them overnight before you cook them can help your body break down all of that fiber. Learn what you can eat–and should avoid–if you have a nut allergy.


Sure, this delicious fruit is a great healthy snack option, but due to its high fructose content, it may cause bloating in some people’s GI tract. See how you feel after eating a raw apple. Experiment with cooked apples over pork, eat no-sugar applesauce instead, or have a baked apple for dessert. If the other versions of apples don’t cause your belly to swell, you might be better off eating them cooked. Discover the top 20 snacks for men and women.


Many people are switching to club soda or seltzer when they want a low-calorie or no-calorie beverage that isn’t water. But keep in mind, if you’re chugging this beverage all day, you might find that the waistband feels tighter than normal. Those gas bubbles get trapped in your digestive system and cause your stomach to poof out. (Is carbonated water bad for you?)


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