This article has been updated since its initial 07/05/22 publish date to include more expert insight.
If you struggle with chronic bloating, you may have tried many remedies, supplements, and diet changes to keep it at bay. While certain foods and beverages are known to ease bloating and other digestive issues, it’s also important to pay attention to the things you’re consuming that may be worsening the problem. In fact, there are two drinks that may be contributing to your chronic bloating.
To learn more about the worst beverages to avoid if you struggle with bloating, we spoke to health experts Lisa Richards, nutritionist and creator of the Candida Diet, Marie Murphy, dietitian and CEO of MEM Nutrition and Wellness, Veronica Rouse, MAN, RD, CDE, health expert at The Heart Dietitian and Trista Best, MPH, RD, LD, registered dietitian at Balance One Supplements.
Read on for tips and insight from Richards, Murphy, Rouse and Best, who pointed us towards two bloating-inducing drinks in particular: diet soda and cow’s milk.
Diet Soda
If you're trying to shed a few pounds, you may reach for diet soda as your go-to beverage in an attempt to cut down on your daily calorie intake. Unfortunately, though, Murphy and Richards say this drink is a major culprit of bloating. That means your efforts to lose weight may quickly be thwarted if you regularly drink it.
So, how exactly does this beverage lead to bloating? For one thing, it contains carbonation. "Carbonated beverages contribute to bloating by trapping gas in the intestines," Murphy explains. But it isn't just the carbonation that causes this issue. While any carbonated beverage can lead to bloating, Murphy and Richards warn that diet soda is the worst for one other reason: the artificial sweeteners it contains.
Richards says these sweeteners "cause gastrointestinal irritation and bloating along with reducing the healthy gut bacteria." And when our gut gets low on all that healthy bacteria, it isn't able to fight bloating as well.
Murphy echoes the same warning: "The artificial sweeteners in these drinks are gut disruptors, which decrease the good bacteria in our guts and increase the bad ones," she says.
"When these bad bacteria are present in the gut, we get more gas and bloating." Yikes! As far as the worst sweeteners to avoid, Richards says to keep an eye out for one in particular. "Sucralose is the most common culprit of gas and bloating," she says.
Rouse heeds the same warning about these ingredients, which are also common in flavored sparkling waters. She says that while you may think choosing these "healthier" options is the best way to cut calories or manage your blood sugar, they actually "impair the natural breakdown of food." Watch out for sugar alcohols like xylitol and mannitol, which can lead to issues like diarrhea and gas by pulling fluid into your digestive tract.
Additionally, Richards notes that the artificial sweeteners found in diet soda are linked to overeating, which can also lead to bloating. "Another side effect of artificial sweeteners is the likelihood that the consumer will overeat in the following meal," she says. That means if you want to avoid loading up on fatty snacks later in the day, it's probably best to skip the Diet Coke.
If you feel you can't kick your soda habit, we feel for you. Luckily, Murphy has some advice. "People trying to give up soda or diet soda should try adding flavor to plain water by infusing with fruits, such as lemon, orange or berries, and/or herbs and spices, such as mint, ginger, or sage," she says. "Experiment with adding combinations of fresh fruits and herbs," Rouse agrees. "My favorite combo is sliced oranges and cucumbers, simple yet refreshing". Sounds delicious! And the best part? It won't lead to bloating.
Dairy / Cow's Milk
If you frequently drink regular or whole milk, Best says, you might find it often linked to indigestion and bloating. "For many, dairy can cause stomach upset and bloating due to either a lack of adequate enzymes to break down milk sugar or an actual allergy," she explains.
Those lacking adequate amounts of lactase, the enzyme that digests milk sugar, she adds, are "known to be lactose intolerant and experience excessive GI upset and bloating when consuming dairy." Best notes that some without a diagnosed lactose intolerance may still "experience bloating" after drinking milk or other dairy beverages, "from a minor sensitivity."
Bloating, she continues, is typically caused by "eating too quickly, a high fiber meal, or inflammatory foods like gluten products or dairy." When the necessary enzymes are not present for adequate digestion, Best warns, you're likely to experience bloating after eating.
However, Best concludes that there are "certainly occasions where the beverages you drink may be the source of your bloating." This, she says, is "especially true of milk, and other forms of dairy." Noted!
