Nobody likes flatulence and gastrointestinal (GI) discomfort, yet everyone experiences them from time to time. On average, most people pass gas at least 14 times per day. However, some people have more gas than others, which can be embarrassing or uncomfortable. So, knowing which foods cause gas (and anti-gas foods to eat instead) can help alleviate these symptoms.
First, let’s get the record straight: passing gas is a normal part of the digestive process despite its negative connotation. “Gas is predominantly produced by bacteria that live in our large intestine (colon) when they are feeding on food particles passing through. Bacteria produce more gas when they are digesting — aka fermenting — specific types of carbohydrates, such as plant-based fiber and sugars,” said dietitian Suzie Finkel, RD, the founder of Well Digested.
Therefore, farts can be an indication that your system is functioning correctly.
Finkel explained: “Moderate amounts of gas are a normal sign of digestion and can actually signify feeding good bacteria with the things they love to thrive on. Bacteria most enjoy plant-based fiber from foods like nuts, seeds, beans, whole grains, fruits, and vegetables. So when we eat well-balanced diets rich in these beneficial carbohydrates, we often get gassy.”
Aside from beans, various foods can cause you to pass more gas than you’re used to, mainly if you’re adding them to your diet for the first time. But that doesn’t mean you should avoid them; here are 15 gas triggering foods and ways to incorporate them into an anti-gas diet that causes the least amount of discomfort.
1. Garlic and Onions
Garlic and onions are high in fructans, a difficult-to-digest carb that can cause gas and bloating problems. Unfortunately, since many dishes rely on garlic and onions for flavor, fructans might be challenging to avoid.
Fructans are a type of FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). FODMAPs are a specific type of carbohydrate that humans do not digest well and are a common cause of gas. Finkel claims FODMAPs are particularly problematic for people with small intestinal bacterial overgrowth (SIBO), lactose intolerance, irritable bowel syndrome (IBS), and other GI sensitivities.
Instead, try this: Cooking helps break down the chemicals in these gas-producing veggies, which is excellent news. According to Monash University, since the fructan content is water-soluble, cooking them in an oil-based recipe, like a stir-fry, is a fantastic way to acquire some flavor without the fructans. In addition, you can remove the garlic and onion pieces after cooking them to decrease their impact on your digestive system.
Is your sensitivity to garlic and onions particularly severe? Christy Brissette, RD, the founder of 80 Twenty Nutrition, suggests swapping garlic and onions for a mirepoix of carrots and fennel. This will add flavor to your dish but be far easier to digest.
2. Artichokes
If you have gas or bloating problems, beware of this veggie. Like garlic and onions, it’s high in fructans.
Instead, try this: Start with tiny portions and gradually increase your intake. Other tricks are to eat them very slowly and take a long walk, 30 minutes after eating them.
3. Cruciferous Vegetables
Broccoli, cauliflower, cabbage, Brussels sprouts, and dark leafy greens (like kale, collard greens, and mustard greens) can be difficult on the stomach for certain people. This is because the raffinose in cruciferous vegetables causes gas—another form of sugar that is difficult to break down and can leave you feeling bloated and in pain.
Instead, try this: Cooking can help minimize the impact of certain types of vegetables by breaking down raffinose. However, if you get stomach cramps or other stomach pains after eating these gassy foods, you should limit how much you eat at one time. Brissette recommends sticking to a maximum of one cup per serving and considering obtaining your greens from easier-to-digest, anti-gas foods like carrots, lettuce, beets, and peppers.
4. Starchy Vegetables
According to the IFFGD (International Foundation for Gastrointestinal Disorders), starchy foods such as sweet potatoes, potatoes, and corn can produce gas as they break down in your large intestine.
Instead, try this: According to Michigan State University, if starchy vegetables give you gas, consider a boiled or mashed lower-starch alternative anti-gas food like jicama, often known as Mexican turnip.
5. Legumes
Indeed, beans belong to the legume family. However, they aren’t the only gas-producing plants in this family. Other legumes, including peas and lentils, can also cause excessive farting. According to the IFFGD, these plants have insoluble fiber, which does not dissolve in water and is poorly fermented. In other words: it’s the type of fiber that’s more prone to produce digestive problems, including gas, bloating, and pain in the abdomen.
Instead, try this: There are several tactics you can employ to lessen the flatulence-inducing qualities of certain foods if they make you fart the most. For example, here’s what the Mayo Clinic recommends to make beans work for you in your anti-gas diet:
- Soak beans before cooking to allow the water to mop up some gas-producing chemicals. Make sure to change the water multiple times while the beans are soaking, and don’t cook the beans in the same water.
- Choose canned beans over dried beans since they are more broken down and easier to digest.
- Cook the beans in a slow cooker until they are soft.
- Take a digestive aid such as Beano to prevent gas before it starts.
Fruits High in FODMAP
Not all fruits cause gas, but those containing lots of fructose or sorbitol and are high in FODMAP can. Here’s which fruits will bring on the fumes:
- Watermelon
- Apples
- Pears
- Peaches
- Plums
- Apricots
- Mangoes
- Figs
- Raspberries
- Blackberries
- Cherries
- Dried fruit
Fruits with high fructose concentrations can lead to gas, abdominal pain, and diarrhea if your digestive system isn’t functioning correctly. In addition, according to the Cleveland Clinic, fruits and other foods high in sorbitol — a form of sugar alcohol found naturally in some plants — can’t be adequately digested, resulting in gas.
Instead, try this: Brissette recommends switching to low-fructose fruits if you’re having trouble with certain fruits. The best anti-gas fruits include:
- Bananas
- Cantaloupe
- Strawberries
- Pineapple
- Oranges
After some time, you can gradually include high-fructose fruits back into your diet. “Sometimes, it is all about the amount. You’ll find you can do an apple a day, but not a big bowl of cherries, too,” Brissette noted.
7. Cucumbers
Some people, mainly those sensitive to a chemical ingredient called cucurbitacin, may experience gas and bloat after eating cucumbers.
According to the Oregon State University Extension Service (OSU), the amount of cucurbitacin varies from cucumber to cucumber, and it’s what causes the bitterness you receive when you bite into the fruit (yep, regardless of their appearance, cucumbers are fruit). In addition, UC Davis claims that cucurbitacin can also be found in squash, wild pumpkins, watermelons, and melons.
Instead, try this: OSU highlights that the cucurbitacin levels in wild cucumbers are much higher than in store-bought cucumbers. Therefore, the next time you go shopping for cucumbers, check for the “burpless” label, which signals low cucurbitacin levels. You can also peel your cucumbers to avoid the leaves, stems, and roots, as the chemical is concentrated in the peel and just beneath the skin.
However, if you have gas, bloating, stomach discomfort, or diarrhea every time you eat cucumber, you should avoid the fruit entirely.
8. Sugar Alcohols
Sugar alcohols are commonly used to lower the calorie content of packaged goods labeled “sugar-free,” protein powders, bars, and other “diet” items. In addition, according to the Cleveland Clinic, sugar alcohols such as sorbitol, xylitol, erythritol, and maltitol are commonly used as sugar substitutes and add texture and bulk to dishes.
Brissette said: “With a lot of my clients dealing with bloating or gas, one of the most common causes is sugar alcohols or any ingredient that ends in ‘-ol.'”
Our systems do not entirely digest sugar alcohols. Instead, the undigested pieces make their way to the colon, where they can cause “gas, cramps, or abdominal discomfort.” According to a 2016 research paper in the International Journal of Dentistry, while some people tolerate sugar alcohols fine, others — particularly those with GI issues like Crohn’s disease, IBS, or ulcerative colitis — experience unpleasant side effects such as gas, bloating, and diarrhea.
Instead, try this: The study found that xylitol is better tolerated than other sugar alcohols, so if you frequently eat items with sugar alcohols, look for xylitol on the ingredient list. Brissette also recommends shopping for stevia-sweetened products, which are known for causing less gas and bloating.
9. Dairy
According to the US National Library of Medicine, about 30 million people in the United States have some degree of lactose intolerance. And as we grow older, we’re more prone to have trouble digesting dairy.
Lactose, a form of sugar present in milk, cannot be fully digested by people with dairy intolerance. This occurs when the small intestine does not generate enough lactase, the enzyme that breaks down milk. Lactase deficiency does not prevent people from digesting milk, but if their levels are low, they may have unpleasant symptoms such as gas, bloating, stomach cramps, nausea, and diarrhea.
Instead, try this: While most lactose-intolerant people don’t need to avoid all dairy products to manage their illness, the growing number of non-dairy milk alternatives has made it easier to find alternatives. There is almost certainly a non-dairy version of the food for any dairy product good for flatulence. “Just make sure to choose one that is fortified with calcium and vitamin D to get the health benefits of milk,” Brissette added.
You can also ask your doctor about taking a lactase tablet before consuming dairy-containing foods. The lactase enzyme in the pill aids in the digestion of dairy products, making it possible to enjoy an occasional ice cream cone or cheese on a charcuterie board.
10. Whole Grains
Whole grains are a plus: They keep your digestive system running smoothly, balance blood sugar, and provide fiber, which can help with various ailments, including weight management. For example, a 2019 study published in Gut by the National Food Institute of the Technical University of Denmark found that overweight adults who replaced refined grain products with whole grain varieties lost weight, ate less, and experienced reduced inflammation.
However, fibrous whole grains and other fiber-rich foods (even those that don’t ordinarily induce gas) can shock your system, mainly if you rapidly introduce them to your diet. “Your body needs to acclimate because fiber creates bulk and quickly moves things through your system,” Brissette said.
Instead, try this: Gradually introduce fiber-rich foods and boost your water intake to keep things flowing smoothly. Otherwise, you can have dry fiber resting in your intestines like a rock, which could be the source of your gas and bloating.
11. Gluten-containing Foods
While the gluten-free craze is found in popular eating styles like the keto diet and Whole30, avoiding gluten is more than simply a fad: According to the National Institute of Diabetes and Digestive and Kidney Diseases, it’s critical for the 2 million Americans who have celiac disease, an immune illness caused by gluten that damages the small intestine.
Brissette said: “There is another subset of people who seem to have non-celiac gluten intolerance. When they have foods with gluten, they feel lethargic, get headaches, experience gas, bloating, constipation and diarrhea.”
Foods that contain gluten include:
- Barley
- Wheat pasta and bread
- Rye
- Seitan
- Pastries or other foods containing wheat flour
Instead, try this: Brissette suggests switching to gluten-free foods like brown rice or quinoa for two to three weeks if you have symptoms every time you eat gluten-containing foods. “If you replace gluten foods with those items and the gas and bloating don’t get better, you know something else is going on,” she pointed out.
12. Fried Foods
Many people find that oily meals leave them feeling bad after eating. “High-fat foods are not gas-forming on their own, but they do tend to slow down digestion so that food has more time to ferment in the colon,” explained Finkel.
According to a 2017 study in the International Journal of Molecular Medicine, greasy, fried foods typically produce gas because they’re high in fat, the slowest-absorbed macronutrient. In addition, since fatty foods are slower to digest, they spend more time in your GI system, causing unpleasant sensations like gas, bloating, and diarrhea.
Instead, try this: “Reducing fat can prevent food from hanging around, so you feel lighter and more energetic,” Brissette highlights. So, instead of ordering deep-fried fish, opt for lower-fat cooking methods like steaming or baking. In addition, ask for butter and sauces on the side to practice portion control.
13. Candy
Mayo Clinic claims that sucking on hard candy can cause you to swallow extra air, giving you flatulence. In addition, candy can contain artificial sweeteners and sugar alcohols that lead to gas.
Instead, try this: Stick to treats that don’t require sucking if you are craving something sweet. And don’t forget to choose stevia-sweetened products to avoid putting gas-inducing sugar alcohols into your system.
14. Gum
Like hard candy, gums can contain artificial sweeteners and sugar alcohols that may leave you gassy. Chewing can also cause you to swallow more air than usual, adding to your flatulence.
Instead, try this: Instead of gum, choose a pleasant snack that does not induce gas from excessive chomping.
15. Sugary Drinks
Food isn’t the only thing that causes you to fart — some beverages (and stress) can also cause you to have unpleasant gas. This might seem obvious, but there are more reasons than you might think for certain beverages to produce gas.
According to the Mayo Clinic, carbonated drinks such as beer, cola, and sparkling water trap air in your digestive system, causing gas and belching. Furthermore, many fruit juices and regular soda are high in gas-causing fructose, while diet drinks contain sugar alcohols that cause bloating.
Instead, try this: These drinks can wreak havoc on your digestive system with their high concentrations of syrups combined with carbonation. Therefore, try drinking plain water or water infused with herbs or fruit as much as possible.
