2) Deli meat Its no secret that salt is a major bloating culprit. And according to Shapiro, your charcuterie board might contain a bloat-contributor: Deli meats are often cured or use salts to preserve them and they often have salt injected into them to add flavor and tenderness, says Shapiro. For a low-sodium option, Shapiro says at the supermarket you can always look for a low-salt variety or freshly roasted version (think: rotisserie style ). Dennis Lane - Getty Images
3) Canned foods Shelf-stable canned foods like soup, tomato sauce, and marinated veggies often require excessive amounts of salt for preservation and to enhance taste. In addition, soup might make you extra bloated since it contains a lot of liquid, says Shapiro, giving you that overly full, distended feeling. A great way to avoid this is to simply buy low-sodium varieties and to rinse any canned veggies or beans under running water before consuming, she advises. Boarding1Now - Getty Images
4) Sugar-free gum The main reason why something so small can cause major bloating? Two words: sugar alcohols, says Ashvini Mashru, RD, author of Small Steps to Slim . "Sugar alcohols, which are a form of carbohydrate that are not very well digested, are a common cause of upset stomach," she says. The sugar alcohol meets bacteria in the intestinal tract that ferments it, releasing gas which can lead to bloating, cramps, pain, and/or diarrhea. Some of the most common names for sugar alcohols are xylitol, mannitol, sorbitol, maltitol, and erythritol, Mashru says, so watch out for them on ingredient lists. If you literally can't live without sugar-free gum, Schmidt suggests trying Spry gum , which only has xylitol (it's more widely tolerated, she says). Getty Images
5) Sparkling water Sorry, La Croix addicts: your fav bevvy might be giving you major bloat. "I think most people are aware that sugary sodas trigger bloating," says Sass. But the bubbles that give any sparkling drink its fizz are also a factor. Even without any sweetener, that carbonated gas can inflate your belly like a balloon. To see if this is the culprit, Sass suggests you try eating the same meal or snack with flat water, then with sparkling, and compare how you feel. Getty Images
6) Garlic Garlic is an example of a FODMAPs food, a group of foods that are poorly absorbed from the GI tract into the blood, or not absorbed at all. Because of their poor absorption, they drag water into the intestine and get fermented by bacteria, which builds up gas inside the intestines. However, that doesnt mean you need to nix the garlic bread just yet. According to Sass, some people are more sensitive to FODMAPs than others, especially people with IBS . So next time you chow down on something seasoned with garlic, keep an eye on how you feel. Getty Images
7) Popcorn Popcorn can cause bloating simply because of its volume, says Sass. One serving is three to four cups, the size of three to four tennis balls. That large portion only packs about the same amount of carbs as one slice of bread, but it's going to take up a lot more space in your stomach, which can cause your tummy to look and feel fuller temporarily. Key word: temporarily. If youve got nowhere to be tonight, pop away. Getty Images
8) Big salads The effect here is two-fold, says Sass. First, theres the volume; like popcorn, a large salad is going to take up more space in your stomach, and therefore expand it more than a compact meal wouldeven if your salad has less calories. The other issue is that some vegetables contain those damn FODMAPs, including cabbage, mushrooms, and onions. If you have IBS , eating a big salad can be a double-whammy for bloating, so tread carefully. Getty Images
9) Coffee Obviously, if youre lactose intolerant, you know that adding cream or milk to your coffee will leave your stomach on the fritz. But black coffee can trigger some bloating probs of its own, says Sass. Because it's acidic, if you have a sensitive stomach, coffee can be an irritant and cause immediate swelling, she says. If you add sugar or an artificial sweetener, the effect can be even worse. Getty Images
10) Beans You know the elementary school saying: beans, beans, the magical fruit? Hello, gas and bloat! But Margie Saidel, RD, culinary, nutrition and sustainability vice president at Chartwells K12 , says beans are a fantastic protein source so they might be worth the initial discomfort. Saidel says to gradually increase your serving size, triple rinse canned beans before cooking, and pair your meal with a digestive enzyme like Beano . Getty Images
11) Milk Milk, as good as it might be for your bones, can be harder on your belly than its higher-fat cousins like cream, butter, and ghee . Dairy is delicious, says Schmidt. But many people are intolerant to [its] whey, lactose, and casein. And if youre allergic to dairy, you could experience bloating as a sign of inflammation in the digestive tract. If dairy is a no-go for you, Schmidt says almond and coconut milks are great alternatives. Getty Images
12) Beer If someone doesn't tolerate the proteins, lectins, or pesticides in wheat or in the grains used in beer , then the body will hyper-respond to the foreign substance and cause inflammation in the body and on the immune system, says Schmidt. You dont have to swear off alcohol entirely, though. Schmidt says tequila is a pure liquor and can be benign for bloating paired with lots of ice and fresh lime juice. Don't mind if I do... Getty Images