4 Reasons Why Tomatoes Can Cause Bloating

Why Tomatoes Can Cause Bloating

Salad, ketchup, pasta sauce — so many of the things you might eat contain tomatoes. So, why exactly does this popular ingredient cause bloating? Here are the most common reasons.

1. Tomatoes Contain Fructose

2. Tomatoes Are Rich in Fiber

It’s important to eat enough fruits and vegetables, in part due to their high fiber content. Fiber is an essential nutrient that we all need. However, too much of a good thing can have negative effects. Moving from a low-fiber diet to a high-fiber one too quickly can upset your stomach.

It’s important to note that bloating caused by water doesn’t usually last too long. But if you’re feeling bloated because you rapidly increased your fiber intake, your body may be producing too much intestinal gas, which can contribute to bloating. Your best bet is to slowly increase your fiber intake and drink plenty of water to reduce unwanted bloating.

3. Tomatoes Are Acidic

Despite their high water content, tomatoes are relatively acidic. And it’s important to note that acidic foods in general can cause acid reflux, which may lead to pain and bloating. If you have a sensitive stomach, eating tomatoes could irritate the lining of your stomach and raise the risk of bloating.

“Tomatoes are considered an acidic food, targeting a pH level of under 4.6,” Brown says. “This causes a rush of stomach acids to help digest the tomato, which results in bloating.”

Experiencing significant bloating after eating tomatoes, though, might be a sign of an intolerance — a chemical response that may only occur after eating a certain amount of the trigger food. Like dairy products, chocolate, and citrus fruits, tomatoes are a common cause of food intolerances. Food intolerances, in turn, can cause bloating and distention (or a swollen stomach).

4. Tomato Skin and Seeds Contain Lectins

Lectins refer to a family of proteins that bind to carbohydrates, and these proteins often get a bad reputation for causing gastrointestinal symptoms like nausea and bloating. Most plants contain lectin, and these proteins are often found in a variety of foods, like legumes, grains, fruits, and vegetables.

How to Avoid Bloating From Tomatoes

Tomatoes are known for being a nutrient-rich food, so you shouldn’t avoid them altogether if you notice abdominal bloating after eating them. However, there are things you can do to lower your risk of experiencing bloating from tomatoes.

Add Them in Slowly

Certain meals are more tomato-heavy than others. For example, a tomato soup may cause more discomfort than snacking on a handful of cherry tomatoes. So, start slow — this gives your body a chance to adjust to the sudden increase in fiber.

“If you’re someone who isn’t used to consuming foods rich in fiber, introduce them slowly to help your body get used to fibrous foods,” Brown says.

Peel and Cook Them

Cooked foods also tend to be easier to digest than raw foods, and cooking is an effective way to reduce the number of lectins in tomatoes. Cooking your food thoroughly softens it, breaking down the fibers and making it easier on the gut.

Serve With Less Acidic Foods

If acidity is the issue, there are ways around this. “Combine tomato with other foods that are less acidic, such as in a tossed green leafy salad,” says Brown.

Pairing highly acidic foods like tomatoes with foods that are more alkaline can balance out the acidity. High alkaline vegetables include cauliflower, Brussels sprouts, potatoes, and carrots.

The Takeaway

• The fructose and fiber content in tomatoes can cause bloating.
• Tomatoes are also acidic and contain a higher amount of lectins, which can lead to upset stomach symptoms like bloating.
• One way to make tomatoes more tolerable to your gut is by introducing tomatoes and tomato-based foods into your diet slowly.
• Peeling and cooking tomatoes and serving them with less acidic foods can also help you avoid bloating.