Foods That Cause Gas and Bloating

Hey there! Ever felt your stomach puff up like a balloon after a hearty Indian meal? You’re not alone. Gas and bloating are super common, and guess what? Some of your favorite dishes might be the culprits. We often end up eating those foods without even knowing what they can do to our bodies. Stomach-related problems like gas and bloating have become very common. However, these issues are mainly caused due to the type of food we eat.

Having troubles with gas and bloating once in a while is very common in everyone. However, if you often face gas and bloating, then you have something seriously wrong with your diet.

List of Foods That Cause Gas and Bloating

Here, Dietitian Geetanjali is going to discuss some foods that might be tasty but can cause stomach-related issues. We will discuss how to eat them or which foods to avoid to reduce the symptoms of gas and bloating. Below is a list of 10 Indian foods that may cause gas and bloating in many people.

1. Rajma (Kidney Beans)

You love rajma-chawal, don’t you? Most of us do! However, this food has some setbacks-

• Rajma is packed with protein and fiber.
• It also has a sugar called oligosaccharide, which your stomach finds hard to break down.
• The bacteria in your gut jump in to help—but in the process, they produce gas.
• Even when soaked and boiled, rajma can still feel heavy.
• Eating it at night or in large amounts? Not the best idea.
• Keep your portions light, especially if you’re heading to bed soon.

2. Urad Dal (Black Gram)

Dal makhani, medu vada, dosa batter—yep, urad dal is everywhere. But here’s the thing:

• It’s a bit heavier than other dals.
• Takes more time to digest.
• They have complex carbs that love to ferment in your tummy.
• This leads to gas and sometimes even a sleepy, heavy feeling.
• Try adding ginger or a pinch of hing when cooking—it helps!Still, it’s best to not overdo it.

3. Cauliflower (Gobhi)

Cauliflower in parathas or sabzi sounds yummy, right? But-

• It contains raffinose, a sugar that loves to cause gas.
• When your body breaks it down, bloating happens.
• Raw cauliflower? Even tougher to digest.
• Cooking helps, but not completely.

If you often feel gassy after eating, try smaller servings next time.

4. Cabbage (Patta Gobhi)

This veggie is a lot like cauliflower in how it behaves.

• High in fiber and raffinose.
• It can create that bloated, tight stomach feeling.
• Raw cabbage in salads is especially tricky.
• Overcooking it also doesn’t help much.
• Light cooking and smaller portions are your friends here.

5. Garlic

Garlic is full of flavor and benefits, but it also causes gas. Why? Here is why-

• It contains fructans and sulfur compounds.
• These are hard on some people’s stomachs.
• Raw garlic is the biggest troublemaker.
• Cooked garlic is gentler, but still not perfect.

If you often burp or feel bloated after garlicky food, now you know why.

6. Deep-Fried Foods (Pakoras, Pooris, Bhature)

Who doesn’t love a crispy pakora or a hot poori? We all crave these snacks, especially in the evening with a cup of tea. However, your stomach might not be as thrilled. This is because these can be potential reasons for causing gas.

• These foods are heavy and greasy.
• Usually made with maida or besan—both hard to digest.
• Oil slows digestion even more.
• Cold or leftover fried stuff? Even worse.
• Try eating these occasionally and in smaller amounts.

7. Full-Fat Dairy (Milk, Paneer, Ghee)

If you feel bloated after milk or paneer, you’re not imagining things.

• These are high in fat and contain lactose.
• Some people can’t break down lactose properly.
• That leads to gas, heaviness, and sometimes cramps.
• Ghee is easier to handle but still fatty.

If dairy bothers you, switch to toned milk or lactose-free options.

8. Maida (Refined White Flour)

Maida might be soft and fluffy in breads or snacks, but-

• It lacks fiber.
• Digests super slowly.
• That slow process leads to fermentation and gas.
• Constipation can also happen with regular use.
• Go for whole wheat or multigrain options whenever you can. Your stomach will thank you.

9. Samosa

Ah, the mighty samosa. Tasty? Yes. Light? Not really.

• It’s got maida, fried dough, and a spiced potato filling.
• All of these can trigger gas.
• Plus, it’s heavy and filling—even just one!
• Late-night samosa cravings can lead to a bloated belly.

Eat one if you like, but stop there. And maybe skip the spicy chutney if your stomach is already upset.

10. Pani Puri / Golgappa

It’s fun, it’s spicy, and you can’t stop at one. But-

• Those fried puris trap air.
• Spicy water and mashed potatoes fill your tummy fast.
• Eating quickly swallows air, too.
• All this leads to burping, gas, and bloating.
• Street versions may use unfiltered water, adding to the problem.
• Save this treat for a happy tummy day!

Some Simple Tips to Avoid Bloating

Let me share a few easy tricks I personally follow:

• Eat slowly—seriously, don’t rush!
• Don’t lie down right after eating.
• Sip warm water after meals.
• Add spices like ajwain, hing, or ginger to your cooking.
• Avoid huge meals at night.
• Soak dals and beans before cooking them.
• Cut down on fried and roadside snacks.

Final Thought

We all love our comfort foods. But sometimes, our stomach doesn’t.

It’s not about cutting out everything—it’s about listening to your body. Try to notice what triggers bloating for you. Adjust portions, cook things a little differently, and give your gut a break when it needs it.

Trust me, once your tummy feels light, your whole day feels better.