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5 Healthy Foods That Cause Bloating

Tips To Fight The Belly Bloat:

Live Lean Nation, on today’s episode I’m sharing 5 healthy foods that cause bloating.


I’m sure we’ve all experienced it.

And we all come to the same conclusion.

Ain’t nobody got time for dat.

But seriously though.

If you’re experiencing bloat on the daily, it can mean one of two things.

Either there’s a problem with your digestive system such as low gut flora or your body just may not be creating the necessary enzymes to break down the proteins, fats, and carbohydrates into absorbable nutrients.

When these aren’t broken down properly, it tends to create bloating and gas.

If this is the case, I’d recommend you look into supplementing with a probiotic and a digestive enzyme to help your body break down the food.

Digestive enzyme provides the essential enzymes to help your body digest and metabolize the food you eat.

Often times when we cook food, the heat may destroy the natural enzymes found within the food.

Or if you’re eating processed foods, the enzymes have already been destroyed.

The lack of enzymes may be what’s causing your indigestion or gas.

Taking a digestive enzyme with water before a meal may help.

The other cause of bloating may be that you’re actually eating healthy foods, but perhaps you’re preparing them the wrong way, making them difficult to digest and absorb.

So today I want focus on…

5 Healthy Foods That Cause Bloating

#1. Cruciferous vegetables

Yes, I’m talking about broccoli, cabbage, and kale.

Even though these are world-class superfoods that we include in our system, they do contain a type of sugar that when it gets fermented in your gut, it can cause gas and bloating BUT…

And this is a big BUT…

This will pass… no pun intended.

What I mean is, the reason most people experience bloat from eating these foods is because they rarely eat this super healthy foods.

When you consistently include these super healthy vegetables in your diet, like we do in our program, your digestive system adapts and gets stronger which then reduces the bloating.

By steaming them and preparing them like we do in our recipes, it not only makes them taste better, it can also make them easier to digest than when you eat them raw.


#2. Legumes

Beans make you toot.

It’s for real.

And the reason is because legumes contain types of fiber and sugar that our body’s can’t absorb.

So our gut bacteria takes care of it thus leading to that stanky gas and the round belly.

It’s one of the main reasons I don’t include legumes in my diet.

#3. Dairy

I’m sure by now we’ve all heard the term “lactose intolerant”.

It essentially means your body may not have the necessary enzymes to break down the lactose in dairy which can lead to bloating.

So after a big drink of milk, or a cheese pizza, you begin to look like Homer Simpson.

I limit dairy to just a serving of whey protein isolate in my post workout shake.

And of course the weekly pizza cheat meal!

#4. Apples


Well look at it this way.

Apples do contain a lot of fiber.

But they also contain sugars like fructose and sorbitol that are tough for some people to digest.

However the health benefits of apples far outweighs the potential of possible bloating.

Don’t forget, an apple a day, keeps the doctor away.

Remember, I said apple, not apples as in 3 apples a day.

Stick to one apple and just chew it up well or better yet shred it like we do with one of our favorite Get Shredded Apple Snacks found at

#5. Processed “Diet” Meals and Snacks

Yes, people are misled into thinking these processed meals and snacks are healthy because they have DIET or LOW FAT written in big letters on the label.

Fact is, most of these processed diet foods are loaded loaded with sodium.

Consuming too much sodium then affects the body’s potassium/sodium balance thus resulting in your body retaining water and feel bloated.

So tip, after a salty treat meal, reduce the bloat by drinking some potassium rich coconut water.

Here are a few other beat the bloat tips:

  1. As mentioned early, look into taking a digestive enzyme with your food and possibly a probiotic.
  2. Sit down when you eat, chew your food slowly, and yes, stop talking with your mouth full. Swallowing too much air with your food may negatively affect proper digestion. Doesn’t that sound like the exact words spoken by every mother to their child…yet, I admit, I’m still guilty of all of those.
  3. Drink herbal tea after meals. Herbal tea blends with chamomile, fennel, and peppermint may help relieve your bloat.
  4. Workout but allow for proper recovery as well. Too much stress on the body can create excessive production of the cortisol hormone which then releases the compound histamine. One of the major symptoms of elevated histamine is bloating.
  5. Drink lots of water and some potassium rich foods and drinks like coconut water to help flush out the body after a salty treat.

If you notice you’re feeling bloated after eating certain foods, try removing them from your diet for a period of time and see how you feel.

But when it comes to cruciferous vegetables, the more you eat, the stronger your digestive system gets.

That’s it Live Lean Nation.

If you’re looking to simplify your diet I recommend you check out our new system

20 recipes, that only require a total of 20 ingredients, all made within 20 minutes.

Check it out at

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I love you guys and keep Living Lean.

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