Bloating can feel frustrating, but much of it comes from a short list of gut-irritating foods that your gut microbiome doesn’t handle well. By identifying these culprits, you can tailor a plan to feel lighter and more comfortable after meals. In this guide we uncover the seven most common gut-irritating foods behind bloating and share practical tips you can start using today. If you’re curious about digging deeper into your own gut health, explore how InnerBuddies powers a white-label Gut Health Operating System that brands can use to run microbiome tests and deliver personalized insights. Learn more on the InnerBuddies microbiome test page. The seven gut-irritating foods behind bloating often come down to how your body handles certain sugars, fibers, and additives. They include beans and legumes; dairy products containing lactose; cruciferous vegetables such as broccoli, cauliflower, and cabbage; onions and garlic; carbonated drinks and beer; artificial sweeteners like sorbitol and xylitol; and gluten-containing grains such as wheat, barley, and rye. Each of these can increase gas production or slow digestion in some people. If you suspect one or more are contributing to your symptoms, try a cautious, guided elimination or substitution plan and track how your gut responds with a structured approach. To ease discomfort from gut-irritating foods, start with practical, sustainable steps: eat smaller portions and chew thoroughly to reduce the work your gut must do; sip water between bites and avoid rushing meals; limit carbonated drinks and high-fat, fried foods that can slow digestion; try low-FODMAP alternatives for a short trial period to see if symptoms improve. For a deeper, personalized approach, InnerBuddies offers data-driven guidance that helps you understand not just what to avoid, but how your unique gut microbiome reacts to different foods. Their platform includes aGut Microbiome Health Index (0–100) to gauge overall gut health, and it shows you how your bacterial abundances and metabolic functions compare with a healthy cohort, helping you tailor nutrition and probiotic strategies. Curious about how this works in practice? See more on the product page and consider a personalized plan through their subscription. Beyond dietary tweaks, InnerBuddies offers a robust toolkit to turn data into action. With Target Group analysis, you can explore how your gut microbiome functions relate to specific goals—healthy aging, athletic performance, skin and hair health, and more—so your plan is aligned with your lifestyle. The system also provides personalized nutrition advice drawn from three-day food diaries and stool data, plus tailored probiotic and prebiotic recommendations to support your objectives. If you’re a company looking to bring white-label gut health solutions to your customers, InnerBuddies’ B2B program can power your own microbiome-testing products at scale. Explore partnership opportunities on the B2B page, or learn how to bring personalized gut insights directly to consumers via the product and subscription options mentioned above.