Bloating Triggering Foods Chart A4

Take control of digestive discomfort with this essential guide to bloating-triggering foods. Featuring 12 common culprits that cause gas, water retention, and fermentation in the gut, this beautifully illustrated chart helps you identify and manage foods that may be contributing to abdominal pressure, bloating, and digestive distress.

What's Inside: Each of the 12 food categories includes detailed illustrations and clear explanations of why these foods trigger bloating:

1. Beans and Lentils - Fermentable fibres and oligosaccharides cause gas during digestion
2. Cruciferous Vegetables - Broccoli, cabbage, cauliflower, Brussels sprouts with raffinose and sulphur compounds
3. Carbonated Beverages - CO₂ accumulation in the digestive tract causing pressure and discomfort
4. Dairy Products - Lactose intolerance issues with milk, cheese, ice cream
5. Fast Foods/Fried Foods - High fat, salt, and additives slow digestion and contributing to gas retention
6. Garlic and Onions - High-FODMAP fructans that resist digestion and ferment in the gut
7. High-Fructose Fruits - Apples and pears with sorbitol that ferment in sensitive individuals
8. High-FODMAP Vegetables - Artichokes, asparagus, with fermentable carbohydrates producing gas
9. Gluten-Containing Grains - Both gluten and FODMAPs triggering bloating in sensitive individuals
10. Salty/Sodium-Rich Foods - Excess sodium causing water retention, puffiness, and heavy feeling
11. Soy Products - Oligosaccharides and phytoestrogens fermenting in the gut
12. Sugar-Free Foods - Artificial sweeteners (sorbitol, mannitol, xylitol) are poorly absorbed and fermented in colon

Perfect For:

• Anyone experiencing chronic bloating or digestive discomfort
• People with IBS, SIBO, or other digestive sensitivities
• Those following low-FODMAP or elimination diets
• Nutritionists and dietitians are counselling clients on digestive health
• Individuals tracking food triggers for better gut health
• Anyone wanting to reduce abdominal bloating through dietary awareness

Understanding these common triggers empowers you to make informed food choices that support comfortable digestion and reduce bloating symptoms.

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• Frame and hang in your kitchen or study space
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• Gift to friends interested in these topics
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