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Bloatless food guide

Foods that cause bloating, from apples to protein powder.

Start with the food you suspect. Each guide separates FODMAP load from portion size, trapped air and ingredients hiding elsewhere in the meal. You leave with one clean test for your next two meals.

Check any FODMAP foodPrint the 7-day diary

01

A trigger is a pattern across meals.

One rough afternoon can frame the wrong food. Compare the same portion twice, change one ingredient and record calm meals as well as uncomfortable ones. Your personal pattern carries more weight than a list.

02

Common suspect

These foods or drinks have a clear route to gas, water in the bowel or swallowed air.

  1. 01Does sparkling water cause bloating?The bubbles can fill the stomach with gas
  2. 02Do apples cause bloating?Apples carry a double FODMAP load
  3. 03Does yogurt cause bloating?Lactose and added inulin are common culprits
  4. 04Does protein powder cause bloating?The ingredient list matters more than the protein count
  5. 05Does dairy cause bloating?Lactose varies across dairy foods
  6. 06Does soda cause bloating?Fizz and sweeteners can work together
  7. 07Does milk cause bloating?Lactose is a clear testable suspect
  8. 08Do onions cause bloating?Onions are rich in fructans
  9. 09Do beans cause bloating?GOS and portion explain the classic reaction
  10. 10Does garlic cause bloating?Garlic packs a concentrated fructan dose

03

Depends on dose and context

Serving size, preparation and the rest of the meal can change the result.

  1. 01Does coffee cause bloating?It can, depending on the cup
  2. 02Does creatine cause bloating?Large single doses can upset the gut
  3. 03Does gluten cause bloating?Wheat fructans may be the real suspect
  4. 04Does sugar cause bloating?The type of sweetener matters
  5. 05Do bananas cause bloating?Ripeness and portion change the answer
  6. 06Does oatmeal cause bloating?The bowl size and toppings often decide
  7. 07Does broccoli cause bloating?Portion and plant part matter
  8. 08Does whey protein cause bloating?Concentrate and isolate can produce different results
  9. 09Does sweet potato cause bloating?A moderate serving can cross into mannitol
  10. 10Does popcorn cause bloating?Portion and seasoning drive most problems
  11. 11Does cheese cause bloating?Fresh cheese and aged cheese differ
  12. 12Does bread cause bloating?Wheat fructans and portion are strong suspects
  13. 13Does avocado cause bloating?Sorbitol rises with the serving

04

Unlikely on its own

The food beside them often deserves the first test.

  1. 01Do eggs cause bloating?Plain eggs are an unlikely FODMAP trigger
  2. 02Does rice cause bloating?Plain rice is a low-FODMAP staple
  3. 03Does peanut butter cause bloating?Plain peanut butter is low FODMAP
  4. 04Does lettuce cause bloating?Plain lettuce is low FODMAP

Your food, your answer

A web guide can narrow the suspects. Your meals settle the question.

Bloatless pairs a meal photo with a one-tap check-in an hour later. After a week, the app ranks the foods that track with your own bloating and shows the evidence behind each result.

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These guides provide general information. They do not diagnose an intolerance or digestive condition. Talk to a clinician about severe or persistent symptoms, vomiting, blood in your stool, fever or unexplained weight loss.