To avoid belly fat, it’s essential to be mindful of the foods you consume. Some foods that you may consider healthy could actually be causing bloating and impacting your gut health, according to Dave Asprey, a well-known author and entrepreneur in the health and biotech industry. Here are 7 foods that can contribute to bloating and trigger belly fat.

Oats

While oats are typically seen as a nutritious choice, they can sometimes lead to bloating. This is because oats contain lectins, which are compounds that can interfere with mineral absorption in the body and bind to the gut lining, potentially causing leaky gut syndrome. Symptoms of leaky gut include bloating, gas, and inflammation. Asprey recommends opting for steak and eggs for breakfast instead of oats for sustained energy and reduced bloating. If you prefer a carb source, white rice cream is a better alternative as it lacks the lectins present in oats.

Raw Cruciferous Vegetables

Cruciferous vegetables, such as broccoli and cauliflower, are rich in fiber but can also contribute to belly bloat, particularly when consumed raw. Asprey suggests cooking these vegetables before eating them to minimize the compounds that can cause bloating and gas. Cooking cruciferous vegetables can help make them easier to digest and reduce the likelihood of experiencing bloating.

Diet Soda

Drinking diet soda can also lead to bloat. “Diet soda is loaded with artificial sweeteners that disrupt your gut microbiome and can lead to major bloating. Coffee gives you way more energy and won’t bloat you like soda!” says Asprey.

Beans

“Like oats, beans contain lectins that can lead to leaky gut and bloating. They’re also high in indigestible carbs that cause gas. White rice is a better, low-toxin carb,” says Asprey.

High-Fructose Fruits

High-fructose fruits also lead to belly bloat. “Many people do not tolerate high levels of fructose. Some symptoms of fructose intolerance are gas and bloating. High fructose fruits include dates, apples and pears (you can find lists of fruits and their fructose content online). Excess fructose isn’t good for your liver either. Not everyone has to exclude high-fructose fruits all the time. Just be mindful. Swap out high-fructose fruits with lower-fructose ones, including blueberries, lemons, limes, and cantaloupe,” he says.

Protein Bars

Be careful of protein bars. “Protein bars usually contain a mix of fermentable fibers, artificial sweeteners, binding agents, nuts, and/or high fructose fruits. This combination of ingredients can make the bacteria in your gut go crazy and produce a lot of gas. Also, the protein in these bars is usually low-quality soy, which contains phytoestrogens that can make you bloat. Get your protein from grass-fed meat,” says Asprey.

American Wheat

American wheat is also a bloating food. “How many times have you heard gluten-intolerant people talk about how they went to Europe and were able to eat bread with no issues? Well, I’m one of those people! Why is it that we can eat gluten in Europe with no issues, but get bloating, acne, rashes, and fatigue when we eat the bread here in America? Well, one reason is glyphosate, an herbicide that farmers use that’s linked to liver issues, cancer, neurological problems, and more. It also disrupts your gut microbiome. Another reason that European wheat is better-tolerated is because of the type of wheat they use – it’s lower in gluten. American wheat also tends to contain lots of processing agents like potassium bromate, which can irritate your GI tract. If you’re going to eat wheat, make sure it’s from France and ferment the heck out of it (make sourdough) because fermentation increases digestibility,” he says.

Final Note

One final piece of advice from Asprey? “It’s worth noting that if you’re getting bloated after every meal, this may be a sign that you have gut dysbiosis, a food intolerance and/or low stomach acid. You might want to try a 2-week elimination diet or take betaine HCl and digestive enzymes with your meals. Or try the Bulletproof diet, which has helped a lot of people heal their chronic gut issues!” he says.