Bloating is one of the most common digestive complaints in the UK. According to the NHS, around 1 in 5 people experience it regularly. That uncomfortable, stretched feeling after eating is rarely a sign of anything serious — but it can be genuinely frustrating. The good news? Once you identify which foods are causing your bloating, making small dietary adjustments can make a real difference.
The table below lists the most frequently reported bloating triggers in the UK, along with why they cause discomfort and how commonly they affect people. Remember, everyone's digestive system is different — a food that bloats one person may be perfectly fine for another.
| Food | Why It Causes Bloating | How Common |
|---|---|---|
| Onions & garlic | High in fructans (a FODMAP) that ferment in the gut | Very common |
| Wheat bread & pasta | Contains fructans; also gluten sensitivity in some people | Very common |
| Beans & lentils | Rich in oligosaccharides and fibre that produce gas during digestion | Very common |
| Milk & soft cheese | Lactose is poorly digested by around 5% of the UK population | Common |
| Broccoli & cauliflower | Contain raffinose, a complex sugar that produces gas when broken down | Common |
| Apples & pears | High in fructose and sorbitol, which can ferment in the gut | Moderate |
| Carbonated drinks | Introduce CO2 directly into the digestive tract | Very common |
| Sugar-free sweets & gum | Contain sugar alcohols (sorbitol, xylitol, mannitol) that draw water into the gut | Common |
| Cabbage & Brussels sprouts | High in fibre and raffinose; fermented by gut bacteria | Common |
| Rye bread | Contains fructans similar to wheat, though sometimes better tolerated | Moderate |
Source: NHS Choices — Bloating; British Dietetic Association — FODMAPs
If you have looked into bloating before, you have likely come across the term FODMAPs. It stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols — a group of short-chain carbohydrates that are poorly absorbed in the small intestine.
When these carbohydrates reach your large intestine undigested, gut bacteria ferment them, producing gas. At the same time, they draw water into the bowel. The result is bloating, wind, and sometimes abdominal pain or changes in bowel habits.
Not all FODMAPs cause problems for everyone. Many people are only sensitive to one or two FODMAP groups. A FODMAP tracking diary can help you pinpoint which group affects you most, without unnecessarily restricting your diet.
Here is a quick-reference guide to the main categories of bloating triggers. Each category affects the gut in a slightly different way.
Broccoli, cauliflower, cabbage, Brussels sprouts, and kale. Rich in fibre and raffinose — cooking can help reduce their bloating potential.
Onions, garlic, leeks, and shallots. Very high in fructans. Garlic-infused oil is often tolerated as fructans are not oil-soluble.
Baked beans, chickpeas, lentils, kidney beans. Soaking overnight and rinsing well before cooking can reduce gas-producing sugars.
Milk, ice cream, soft cheeses. Hard cheeses and lactose-free alternatives are usually well tolerated by lactose-sensitive individuals.
Bread, pasta, cereals, biscuits. Sourdough bread is often better tolerated as fermentation breaks down some fructans.
Fizzy water, soft drinks, beer. The carbon dioxide gas directly inflates the stomach. Drinking still water is a simple swap.
It is not just whole foods that can cause bloating. Several common food additives found in UK supermarket products can contribute to digestive discomfort — particularly in people who are already prone to gut sensitivity.
Sorbitol (E420), mannitol (E421), xylitol, maltitol (E965), and isomalt (E953) are widely used in sugar-free sweets, chewing gum, diet drinks, and "no added sugar" products. They are poorly absorbed and ferment in the large intestine, often causing bloating, gas, and loose stools even in small amounts.
Research published in Nature has suggested that certain emulsifiers — including carboxymethylcellulose (E466) and polysorbate 80 (E433) — may alter gut bacteria composition. While more research is needed, some people find that reducing processed foods containing these additives helps improve their symptoms.
Increasingly added to UK products as a "fibre boost," inulin is a fructan — the same FODMAP group found in onions and garlic. If you react to those foods, check ingredient labels for inulin, chicory root fibre, or FOS (fructo-oligosaccharides).
Many processed foods contain hidden FODMAPs and bloating triggers. Using a food ingredient scanner can help you spot additives like inulin, sorbitol, and emulsifiers before they reach your plate.
You do not need to cut everything out at once. The NHS and British Dietetic Association recommend a gradual, evidence-based approach.
The NHS recommends keeping a food and symptom diary as one of the first steps for managing bloating. Here is why it works so well:
A detailed food diary also gives your GP or dietitian valuable information if you decide to seek professional advice. It moves the conversation from "I feel bloated all the time" to "I have noticed I bloat specifically when I eat X and Y."
While bloating is usually related to diet and is not a cause for concern, the NHS advises seeing your GP if you experience:
These symptoms do not necessarily mean something serious, but they are worth having checked. Your GP can rule out conditions like coeliac disease, IBS, or other digestive conditions that may need specific treatment.
NutraSafe makes it easy to log meals, scan ingredients, and track when you feel bloated — helping you spot patterns and identify your personal triggers.
Download Free on the App StoreThe most common bloating triggers include high-FODMAP foods (onions, garlic, wheat, apples), dairy products for those with lactose intolerance, beans and lentils, cruciferous vegetables like broccoli and cabbage, artificial sweeteners (sorbitol, xylitol), and carbonated drinks. However, triggers vary significantly between individuals — what bloats one person may be perfectly fine for another.
FODMAPs are short-chain carbohydrates that are poorly absorbed in the small intestine. When they reach the large intestine, gut bacteria ferment them, producing gas. They also draw water into the bowel. The combination of extra gas and fluid causes the abdomen to expand, leading to that uncomfortable bloated feeling. Not everyone is equally sensitive to all FODMAP groups.
Bloating typically occurs 30 minutes to 2 hours after eating trigger foods. However, some foods — particularly high-FODMAP items that ferment in the large intestine — can cause delayed bloating up to 24 hours later. This delay is precisely why a food diary with pattern analysis is so helpful for identifying the real culprits.
Yes, certain food additives can contribute to bloating. Sugar alcohols (sorbitol, mannitol, xylitol) found in sugar-free products are well-known triggers. Inulin and chicory root fibre, increasingly added to UK products, are fructans that many FODMAP-sensitive people react to. Some emulsifiers may also affect gut bacteria and contribute to digestive discomfort.
See your GP if bloating is persistent (most days for 3 or more weeks), accompanied by unexplained weight loss, blood in your stool, persistent abdominal pain, or significant changes in bowel habits. These symptoms could indicate conditions that require medical investigation. For occasional food-related bloating, a food diary is a helpful first step.
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Last updated: February 2026