5 healthy common foods that cause gas and bloating

Whether it's rajma chawal or gobhi paratha, these comfort foods driven by nostalgia often bring a smile to our face but at the same time cause discomfort to the digestive system. And as per old wives' tales, it is suggested not to eat such heavy foods at night, as they take time to digest, cause gas and bloating, and also lead to disturbed sleep. Such foods are rich in complex carbohydrates, fiber, or natural sugars (like raffinose, lactose, or fructose) that the small intestine struggles to digest fully. These undigested components travel to the large intestine, where gut bacteria ferment them, producing gas as a byproduct. As per Ayurveda, this is linked to an imbalance in Vata dosha, which governs air and movement in the body. This piece of information talks about five common healthy foods that cause gas and bloating and what the right way to eat them is.

Why it causes gas: Rajma is a rich source of protein and fiber but it also contains complex sugars oligosaccharides, such as raffinose and stachyose that are difficult to digest. As per experts, these carbohydrates reach the gut where bacteria ferment them, producing gases like hydrogen and carbon dioxide, leading to bloating and flatulence. Rajma also contains lectins, a type of protein that can interfere with digestion and cause inflammation if not properly deactivated by soaking and thorough cooking.
What to do: It is suggested to soak rajma overnight, drain the water in which it is soaked. Wash it thoroughly and then boil it along with hing and cumin that aid digestion. Also, avoid pairing rajma with other heavy and too oily foods.

Why it causes gas: It is a cruciferous vegetable that contains raffinose and sulfur compounds that can ferment in the gut, producing gas and leads to gut issues.

What to do: It is suggested to steam or lightly saute cauliflower instead of eating it raw. Also, it is important to add ginger, garlic, black pepper, cumin, and ajwain seeds, while cooking, as it helps reduce bloating.

Why it causes gas: Urad dal also known as black gram is packed with protein and soluble fiber and both of them take longer duration to digest. As per experts, urad dal also contains oligosaccharides — complex sugars that the human body cannot easily break down. These pass into the large intestine, where they’re fermented by gut bacteria, causing bloating and flatulence. And as per Ayurveda, urad dal is “guru” (heavy) and “snigdha” (unctuous) in nature, meaning it can slow down digestion and increase Kapha and Vata dosha when eaten in excess or without proper preparation.

What to do: As per food experts, the right way to cook urad dal is to soak it overnight, as it helps break down complex sugars. One should also pressure cook it until soft to digest and include hing, cumin, ginger, and black pepper to minimize gas. It is also suggested to avoid it at night, as it takes time to digest.

Why it causes gas: Also known as split Bengal gram, it is rich in fiber, protein and minerals, but it also causes gas and bloating. It contains soluble fiber and resistant starch, which are good for gut health but take longer time to digest, When it reaches the large intestine, gut bacteria ferment them, producing gas as a natural byproduct. Like most lentils, chana dal has oligosaccharides—complex carbohydrates that the body cannot fully break down. These sugars ferment in the gut, leading to gas and bloating.
What to do: Eating unsoaked or undercooked chana dal can lead to gas, hence it is important to soak the dal for 2-3 hours before cooking and cook until soft and well-done. Also, add hing, cumin, and ajwain while cooking, as these spices aid digestion.

They are often referred to as superfood, and are packed with enzymes, vitamins, and protein — but they can also cause gas and bloating. Wondering how? It is said that during sprouting, the enzymes become active to break down starches and proteins and these enzymes can also cause intestinal fermentation if the sprouts are eaten raw or in large quantities. It is said that they also contain oligosaccharides (gas-forming sugars) and antinutrients like phytic acid and if not soaked and sprouted properly, they can cause irritation in the gut and cause bloating. According to Ayurveda, raw and cold foods like sprouts can increase Vata dosha, which governs air and movement in the body and can lead to gas, dryness, and abdominal issues as well.
What to do: It is suggested to steam or lightly sauté sprouts instead of eating them raw. Also use of digestive spices like hing, cumin, black pepper, or ginger to balance their cooling, airy nature.

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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.