McIntosh Apple
McIntosh Apple

Feeling that your abdomen is swollen is one of the most uncomfortable and unpleasant feelings there is. In fact, except for the discomfort you may feel, it does not entail any danger to your health. Of course, you are complicating the work to your stomach, which faces a difficult digestion.

What foods swell?

Why are there foods that feel so bad to me? It is a question that we have all raised on more than one occasion. The reality is that this happens to everyone. Some foods are digested practically without any effort and others become very hard: they cause gas, acidity, indigestion… Conclusion? There’s no way to fasten the cowboy…

A priori , we might think that whenever we talk about foods that cause bloating, they will be unhealthy foods, but that is not always the case. It is true that foods rich in saturated fats, in salt and in sugars make us retain liquids, hinder digestion and end up swelling. But so do healthy and light foods like apples, legumes or some vegetables.

Gas drinks and gum are two other good examples of insane food that turn your stomach into a hot air balloon.

And the lack of a food group?

Well, it also affects us. In this case, proteins have a great influence when it comes to bloating. If the amount of proteins that we take in the diet is scarce, we will end up retaining liquids in the abdominal area and the so detested swelling will appear.

There is one thing you must have very clear: to have a flat stomach, in addition to eating well, it is essential to know which foods swell and which do not. The question is not in eliminating them from the diet because some are really healthy and necessary, but in knowing what effects they produce in our body.

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Do not miss this gallery with a list of the foods that cause the most swelling and the causes of why it happens.

The apples

No one doubts the benefits of fresh fruit. The problem is not the apples themselves in this case, but the amount of fiber they have in their composition. Because this fiber is fermented by the bacteria in the intestine, gas, bloating and discomfort are produced.

The white bread

Try to pay attention to the type of bread you eat. Not all are suitable for all people. Wheat does not sit well with everyone, since it can cause discomfort in the gastrointestinal system.

The drinks with gas

The gas contained in some beverages, such as soft drinks, is the main culprit of swelling and gas, sometimes. Gas drinks cause you to swallow more air than you should and you feel bloated.

Food “without sugar”

We often think that sugar-free foods are better, but the reality is very different. Probably if they do not have sugar, they have chemical and processed sweeteners, think something has to give them flavor. It is true that sugar is not that it is very good for the body, but these sweeteners are almost delicious, which also cause great discomfort.


The dairy is one of the main foods that cause gas. It does not mean that they are not healthy, they contain a lot of protein and calcium, essential for the organism. It’s the lactose that makes them look worse than they are. Lactose is difficult to process by some organisms. If you are one of those people, try to take lactose-free dairy products and you will notice the difference.

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The cruciferous vegetables

Brussels sprouts, broccoli or cauliflower are very healthy cruciferous vegetables but they can complicate your digestions. They are vegetables that cost to digest and this is what causes gas and swelling in your abdomen.

The cereals

The excess fiber of some cereals, as it happens with the fruit, is the culprit of the abdominal swelling. It can mean changes and discomfort to your intestinal transit, so try to avoid them if they cause you this problem.

Waffles and pancakes

Admittedly, they are very rich, but the pancakes and waffles are full of carbohydrates. These hydrates are full of glycogen, which your muscles transform into water and cause fluid retention. Therefore, they produce a sensation of swelling.

Bubble gum

When you chew gum you swallow much more than you do if you do not chew anything. This causes a significant amount of air to reach your stomach, affecting the digestive tract and causing swelling.


The pulses produce many gases and are often difficult to digest, so they generate significant swelling. To facilitate digestion, it is best to prepare them in a light version, with low-fat accompaniments. Logically, lentils with chorizo ​​will be much heavier than lentils with vegetables. If you want to pave the way to your stomach, bet on the lighter options.

Very spicy and spiced foods

Foods that have many spices and condiments, such as black pepper, chili, nutmeg, vinegar… They can release acids in the stomach, which irritate and inflame it, generating an uncomfortable feeling of heaviness and swelling.


A diet with excess salt causes the body to begin to retain fluid and in the end, makes you feel bloated. Control the amount of salt you take each day will make you deshinches and that your health improves significantly.

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Foods with ‘bad’ fats

Foods loaded with saturated fats are difficult to digest and cause the stomach to swell, generating a feeling of heaviness.

The same is not true for foods rich in good fats such as avocado or salmon. Therefore, if you do not want to feel bloated, it is best to reduce the consumption of processed foods full of bad fats and bet on fresh food and prepared food at home.

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