The experts state that even balanced, organic diets can cause bloating and poor gut health, but simple changes can remedy irritation and discomfort.
Making smarter food choices taking extra time to chew food, staying hydrated and being aware of individual food intake limits, can help reduce the chances of being bloated.
A spokesperson for BreakingMuscle.com said: “There is a common perception that only highly processed foods can cause stomach irritation, bloating and poor gut health, but that is wrong.
“For most of us, the simple way of finding out if certain foods don’t sit well is purely through trial and error.
“Removing and replacing certain things from your eating pattern will help build a comfortable diet.
“Taking more time to chew, staying hydrated, and being mindful of food intake limits, can all be factors that can reduce bloating too.”
Asparagus is one of the many cruciferous vegetables which can lead to undesirable digestive symptoms.
The experts explained this is due to the high fibre content of the vegetable, which can cause gas to be produced during the fermentation process.
10 foods which can increase the chance of bloating
Asparagus
Asparagus is one of the many cruciferous vegetables which can lead to undesirable digestive symptoms.
The experts explained this is due to the high fibre content of the vegetable, which can cause gas to be produced during the fermentation process.
Blackberries
This fruit can take longer to digest than others as they are high in polyols (sugar alcohols) which can be difficult to break down in the body.
Onions
Fructans are soluble fibers that are found in onions and can cause digestive issues. Red onions have high levels of these fibers, so switching to a white onion may help.
Cucumber
The expert said: “Cucumbers are high in a chemical compound called cucurbitacin which can cause gas production in the body.”
Watermelon
The spokesperson said: “Watermelon is packed with fructose, which is a naturally occurring sugar that can cause bloating when consumed in large amounts.”
Beans
These legumes contain sugars called oligosaccharides, which although may be naturally occurring, our bodies can find difficult to break down.
Potatoes
The starch content in potatoes makes them a highly gas-producing carbohydrate. The expert said: “Try swapping potatoes for rice as rice is the only carbohydrate that does not cause gas.”
Coffee
Coffee contains caffeine which can irritate the gut and lead to bloating.
The experts explained that some of the acids in coffee are known to upset sensitive stomachs.
Soy sauce
Gluten is a major ingredient in soy sauce and this can cause inflammation throughout the body. Many people may have an intolerance to gluten without actually knowing it.
Eggs
According to the spokesperson, some people may find that eggs will upset their stomach, and sensitivity to them can cause gas and bloat.
They added: “The sulfur in eggs is also the culprit for the foul smell produced when releasing wind.”
The NHS recommends some ways to reduce bloating. These include regular exercise, which can improve digestion and help you feel better, and drinking plenty of water.
The health service also recommends chewing with your mouth closed to avoid swallowing air, eating high-fiber foods if constipated, and switching to smaller, more frequent meals instead of large meals.
