Upto ₹ 300 off on orders above ₹ 800. Free shipping and COD available on all orders.x

List of 5 protein-based foods that cause bloating

Here is a list of 5 protein-based foods that cause Bloating:


  • Beans & Lentils
  • Lentils and beans are both legumes. Protein, fiber, and healthy carbs are all abundant, as are vitamins and minerals like iron, copper, and manganese. Fiber is one of the nutrients in legumes that you shouldn't miss out on, but it can also cause bloating. These plant-based foods are high in nutrients and low in saturated fat and sodium. Beans and lentils, on the other hand, contain sugars known as alpha-galactosides, which are part of a group of carbohydrates known as FODMAPs. Short-chain carbohydrates called FODMAPs (fermentable oligo-, di-, monosaccharides, and polyols) escape digestion and are fermented by gut bacteria in the colon. This process produces gas and bloating as a side effect. 


  • Apples & Pears
  • Apples are one of the most widely consumed fruits on the planet. They're high in fiber, vitamin C, and antioxidants, and have been linked to a number of health advantages. Fructose (FODMAP) and high fiber content can be fermented in the large intestine, causing gas and bloating. 

    Pears on the other hand, have been linked to bloating and other digestive issues in some people. They can wreak havoc on sensitive bellies due to their fibrous nature. Cut your serving size in half if you find that filling fruits like these cause your stomach to balloon. Gradually increase the amount on your plate until you can tolerate a full serving.


  • Dairy

  • Dairy is high in nutrients and is a good source of protein and calcium. Milk, cheese, cream cheese, yogurt, and butter are among the various dairy products available. However, lactose, a sugar contained in milk, is indigestible to around 75% of the world's population. If your body lacks the lactase enzyme, which is required to break down and digest lactose then it is referred to as lactose intolerance. Dairy can cause some serious digestive problems including symptoms such as bloating, gas, nausea, cramping, and diarrhea.

    Though dairy does not induce bloating in everyone, it does contain some of the most commonly bloated foods. Anyone that is lactose intolerant will frequently notice their waistline expand if they drink milk, cheese, or Greek yogurt. When lactose, a naturally occurring sugar present in dairy, is not absorbed in the small intestine, it goes to the large intestine and gets fermented by gut bacteria resulting in frequent gas and bloating. 

  • Broccoli and Other Cruciferous Vegetables
  • Broccoli, cauliflower, cabbage, kale, arugula, and Brussels sprouts are examples of cruciferous vegetables. These are highly nutritious containing elements such as fiber, vitamin C, vitamin K, iron, and potassium. They do, however, contain FODMAPs, raffinose, and fructans, which may cause bloating in certain people.

    Humans lack the enzyme required to break down raffinose, a complex sugar present in cruciferous vegetables. Not only do cruciferous vegetables promote flatulence, but they also make bottom burps smell worse. When these vegetables reach the lower intestine, microorganisms ferment them, producing methane, carbon dioxide, and hydrogen, which results in gas. Those on a low-FODMAP diet should avoid these since they are difficult to digest entirely. However, certain veggies in this category are more likely than others to produce bloating. This is because they contain natural chemicals that the body has difficulty processing.

  • Onions
  • Onions are underground bulb vegetables with a distinct and potent flavor. They are rarely consumed whole, although they are popular in prepared meals, side dishes, and salads.

    Even though they are often consumed in tiny amounts, onions are a rich source of fructans, a type of oligosaccharide or complex sugar that the small intestine cannot digest. These are soluble fibers that might contribute to bloating.

    Bloating can be caused by onions for two causes. For starters, if you suffer acid reflux, onions can help because they contain a chemical that reduces the tension in the muscle that separates the stomach and the esophagus. This increases the chances of reflux and can cause bloating in the upper abdomen.

    Alternatively, the condition could be caused by fructans, a type of carbohydrate found in onions. The body has problems digesting this carbohydrate, and the bacteria in the gut thrive on it, generating a build up of gas in the colon, similar to the problem with beans.

    Furthermore, some people are sensitive or intolerant to additional chemicals found in onions, particularly raw onions. As a result, onions are a well-known cause of bloating and other digestive problems.

    These digestive effects may be reduced if the onions are cooked. As an alternative to onions, try fresh herbs or spices. If you want something with a similar flavor to onions but with less gas, try green onions/scallions and chives.


    All you need to know about Fitco’s protein puffs!

    Taking into account the different protein based foods that can cause bloating, it is important to look for other alternatives that don’t cause bloating. One such alternative is Fitco Foods which is India's first 15g protein-based snack with 0g guilt and aims at keeping people fit with healthy snacking. Fitco aspires to unravel the unhealthy secrets of your tasty junk snacks and replace them with nutritiously delicious snacks. 

    Leave a comment

    Please note, comments must be approved before they are published