5 Foods That Your Gut Might Not Appreciate

There are an array of foods that cause bloating. Even foods that are good for you can cause embarrassing gas. Are you exposing yourself to these repeat offenders?

The top 5 foods that cause bloating include:


Artichokes, asparagus, Brussel sprouts, broccoli, cabbage, garlic, leeks, onions, peas and more contain gas-producing fibers as well as the sugars fructose and raffinose which can result in intestinal discomfort and a bubbly belly.


Sorbitol, a sugar commonly found in fruits such as apples, peaches, pears, and prunes, can lead to excess gas. Fruit also contains soluble fiber which produces gas as a byproduct of digestion.


Starchy carbs such as corn, potatoes, breads, cereals, pastas, and other foods made with wheat can cause gas when being broken down in your digestive tract.


Lactose, the sugar found in dairy products such as cheese, ice cream, and milk, can be especially difficult to digest, particularly for those with lactose intolerance or without sufficient lactase enzymes.


Soda introduce excess air into your intestines through carbonation, resulting in excess gas. The high amount of sugar in soft drinks often exacerbates this problem.

Other common foods that cause bloating also include:


Well-known as the “musical fruit,” beans contain both the gas-producing sugar raffinose as well as soluble fiber, whose digestion releases excess gas. Mixing them with other gas-producing foods such as cheese and onions can worsen the effect.

Snow Peas

Snow peas contain galacto-oligosaccharides (GOS), a difficult to digest chain of sugars, in addition to fructans and polyols, all of which are known to contribute to digestive difficulty and bloating.


The high soluble fiber content in products made with oats can easily result in excess gas.

Watermelon, Mango, Apples

Fructose is the culprit in these fruits, a natural sugar that can cause tummy issues for those suffering from fructose malabsorption and its array of digestive issues including gas, bloating, and diarrhea.


Though packed with antioxidants, the polyols in blackberries, common in sugar substitutes, are difficult to absorb, overstaying their welcome in your digestive tract and leading to bloating and flatulence.


Plums also contain the sugar alcohols polyols, whose fermentation in your gut leads to bloating.

Disappointed? Don’t be. You don’t have to miss out on your favorite foods. CharcoCaps are effective against a variety of foods that cause bloating and discomfort. You can have your cake and eat it too!

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