Health experts warn that pasta, bread and baked goods can cause bloating

It is important to eat a balanced diet to reduce bloating in the stomach. You always want to choose foods that help fight inflammation and provide other health benefits. While there are foods that you should eat to reduce bloating, there are also foods, especially carbs, that you should avoid as they can cause bloating in the stomach.

We checked in with Lisa Richards, registered nutritionist and creator of The Candida Diet, about carbs that can cause gut inflammation. She said, “There is one form of carbohydrate that causes abdominal inflammation, refined carbohydrates, and they are in a relative amount of food types. The three food types with refined carbs that are the worst include pasta, bread and baked items.” are included. Learn more below!


While you can make this versatile dish healthier by adding tons of vegetables, pasta is high in carbs. This can slow down your metabolism and lead to inflammation and swelling which can make it harder for you to lose weight in the long run. We all know that pasta is bad for us, especially if you eat it too often for dinner, but how bad is it?

“This food also contains refined carbohydrates and is responsible for gut inflammation and other concerns,” says Richards. This form of carbohydrate lacks fiber, which houses good gut bacteria. [need] As a food source,” he continues. “This ultimately leads to an imbalance as the good bacteria die off and the bad gut bacteria are encouraged to proliferate. When the gut is out of balance like this, bloating is often a result.”

Thankfully, there are many anti-inflammatory alternatives to refined carbohydrate-based pastas. “Choosing whole grain options like brown rice, quinoa, and whole wheat pasta are a great way to avoid refined carbs and work in extra fiber from whole grain sources,” Richards said. “This fiber can actually start to heal inflammation in the gut by feeding the good bacteria and correcting gut dysbiosis. Whole foods can also replace refined pasta like spaghetti squash or spiralized zucchini.” Yum!


Bread, it’s delicious and filling—and it’s an essential item in your kitchen. Richards, however, says that if you’re trying to lose weight, it’s best to limit your intake of this carby food. She says, “Many [types of bread] Are made from refined carbohydrates, which lack fiber and other beneficial nutrients. Refined carbs are highly flammable and quickly turn to sugar, causing a rapid rise in glucose,” continues Richards. Some types of bread are worse than others. In particular, white bread is bad because of its high refined carbs content. max) if you want to reduce belly bloat and lose weight.

Like pasta, white bread can easily be replaced with whole grain bread. And, when it comes to what you should be looking for in bread, Richards says, “It’s important to look at the ingredients label and make sure the word ‘enriched’ isn’t present. The process where nutrients have been removed.” And artificial has been added, it has been ‘enriched’ and hence refined/processed.” noted!

baked goods

Finally, baked goods, such as doughnuts, cakes and pastries are also made up of refined carbohydrates which are very harmful to the gut as they are highly inflammatory. Richards says this is due to the “refining nature of carbohydrates as well as the presence of refined sugar and oils that cause inflammation and offset the good and bad ratio of bacteria.” Yes! For those who can’t cut baked goods completely out of their diet, Richards again recommends searching for items made from whole grains. She continues, “If the first word on the ingredient label is ‘enriched,’ then the item is made with refined carbohydrates. You can choose to make your own at home with whole grain flours or replace your sweet tooth with carb-free sweeteners.” Can satisfy the tooth.”

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