Some foods can make you gassy. Fruits, certain vegetables, grains, dairy products, and other foods that contain certain types of sugars or fiber can all contribute to intestinal discomfort such asbloating and flatulence.If gas is a problem for you, knowing which foods are more likely to cause gas can help you determine what to avoid when you need to stay gas-free.This article presents a list of fruits, grains, and other common foods that can cause gas.What Makes Foods Gassy?In general, gassy foods are those that contain certain types of sugars: fructose, lactose,raffinose, andsorbitol. They also include some foods with soluble fiber.These substances are not digested in the stomach. Instead, they make their way down to your intestines where bacteria break them down. The end result of this is the release of gas.
Some foods can make you gassy. Fruits, certain vegetables, grains, dairy products, and other foods that contain certain types of sugars or fiber can all contribute to intestinal discomfort such asbloating and flatulence.
If gas is a problem for you, knowing which foods are more likely to cause gas can help you determine what to avoid when you need to stay gas-free.
This article presents a list of fruits, grains, and other common foods that can cause gas.
What Makes Foods Gassy?
In general, gassy foods are those that contain certain types of sugars: fructose, lactose,raffinose, andsorbitol. They also include some foods with soluble fiber.
These substances are not digested in the stomach. Instead, they make their way down to your intestines where bacteria break them down. The end result of this is the release of gas.
Fruitsshene / Moment / Getty ImagesGassy fruits tend to contain fructose, sorbitol, and/or soluble fiber. These fruits are good for you, so try to eat them on days when it is okay if you are a little gassier than usual. They include:ApplesApricotsMangoPeachesPearsPlumsWatermelonThese dried fruits also may cause gas:ApricotsPrunesRaisins
Fruits
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Gassy fruits tend to contain fructose, sorbitol, and/or soluble fiber. These fruits are good for you, so try to eat them on days when it is okay if you are a little gassier than usual. They include:
These dried fruits also may cause gas:
Vegetables and LegumesLauri Patterson / Getty ImagesThe vegetables andlegumeslisted here are among the most likely to give you gas. They contain the sugars raffinose and/or fructose.These foods are actually very good for you, so just avoid them at times when you feel you need to be gas-free.ArtichokesAsparagusBroccoliBrussel sproutsCabbageCauliflowerOnionsPeasSweet potatoesLegumessuch as lentilsMany varieties of beans and peas
Vegetables and Legumes
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The vegetables andlegumeslisted here are among the most likely to give you gas. They contain the sugars raffinose and/or fructose.
These foods are actually very good for you, so just avoid them at times when you feel you need to be gas-free.
Dairy ProductsMaximilian Stock Ltd. / Photolibrary / Getty ImagesYou may find that eating dairy products causes gas. In fact, the sugars in milk and other dairy foods can cause gas even for people who do not havelactose intolerance.As your body ages, it tends to produce less of the enzyme lactase. This enzyme is needed to help digest lactose. When you don’t have enough lactase, you may get gas after eating dairy.Here are some dairy products to avoid if you want to reduce gas:MilkButtermilkCheeseCreamIce creamYogurtProcessed foods containing milk products
Dairy Products
Maximilian Stock Ltd. / Photolibrary / Getty Images
You may find that eating dairy products causes gas. In fact, the sugars in milk and other dairy foods can cause gas even for people who do not havelactose intolerance.
As your body ages, it tends to produce less of the enzyme lactase. This enzyme is needed to help digest lactose. When you don’t have enough lactase, you may get gas after eating dairy.
Here are some dairy products to avoid if you want to reduce gas:
Whole Grainsfcafotodigital / E+ / Getty ImagesWhole grains provide vitamins and are a source of dietary fiber. However, some of these foods are higher in soluble fiber and contain raffinose. Here are some to avoid:BarleyFlaxseedRyeWheat
Whole Grains
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Whole grains provide vitamins and are a source of dietary fiber. However, some of these foods are higher in soluble fiber and contain raffinose. Here are some to avoid:
DrinksJennifer Smith / Moment / Getty ImagesSome beverages contain fructose and sorbitol. Carbonated beverages can also contribute to gas andbloating. Some beverages you might want to avoid include:Fruit juicesSoda (regular and diet)BeerWhy Does Alcohol Make Me Bloated?
Drinks
Jennifer Smith / Moment / Getty Images
Some beverages contain fructose and sorbitol. Carbonated beverages can also contribute to gas andbloating. Some beverages you might want to avoid include:
Why Does Alcohol Make Me Bloated?
Sugar-Free Foods
Juanmonino / E+ / Getty Images
Read labels carefully when you buy sugar-free gums, candy, and snack foods to avoid sorbitol.
Other Causes of Intestinal GasImage Source / Getty ImagesFood is not the onlycause of intestinal gas. The habits listed below can cause you to swallow air. Swallowing air may cause belching, bloating, and excess gas. Some of these habits include:Chewing gumEating too quicklyDrinking carbonated beveragesSucking on hard candiesWearing dentures that don’t fit wellSmoking
Other Causes of Intestinal Gas
Image Source / Getty Images
Food is not the onlycause of intestinal gas. The habits listed below can cause you to swallow air. Swallowing air may cause belching, bloating, and excess gas. Some of these habits include:
Chronic Problems With Gas?BreatheFitness / E+ / Getty ImagesMany of the foods on the above list offer real nutritional benefits. If you have chronic problems with gas, you don’t necessarily have to eliminate all of these foods from your diet.A better approach is to keep afood journalso you will know which foods are a problem for you. Then you can reduce the amount you eat, or avoid these foods when it is important to be gas-free.There are also many over-the-counter treatment options (such as Gas-X and Beano) that work to reduce gas. They help your body digest sugars so that you can eat the foods that contain them without worrying about gas.SummaryFoods that contain certain types of sugars like fructose, lactose, raffinose, and sorbitol can cause gas. Foods that contain large amounts of soluble fiber can also contribute to bloating, discomfort, and flatulence.Some of the most common culprits are certain fruits, cruciferous vegetables like broccoli and cabbage, beans and legumes, dairy products, whole grains, fruit juices and carbonated beverages, and certain sugar-free foods. Habits like eating too quickly or chewing gum can also contribute to gas.
Chronic Problems With Gas?
BreatheFitness / E+ / Getty Images
Many of the foods on the above list offer real nutritional benefits. If you have chronic problems with gas, you don’t necessarily have to eliminate all of these foods from your diet.
A better approach is to keep afood journalso you will know which foods are a problem for you. Then you can reduce the amount you eat, or avoid these foods when it is important to be gas-free.
There are also many over-the-counter treatment options (such as Gas-X and Beano) that work to reduce gas. They help your body digest sugars so that you can eat the foods that contain them without worrying about gas.
Summary
Foods that contain certain types of sugars like fructose, lactose, raffinose, and sorbitol can cause gas. Foods that contain large amounts of soluble fiber can also contribute to bloating, discomfort, and flatulence.
Some of the most common culprits are certain fruits, cruciferous vegetables like broccoli and cabbage, beans and legumes, dairy products, whole grains, fruit juices and carbonated beverages, and certain sugar-free foods. Habits like eating too quickly or chewing gum can also contribute to gas.
5 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Nanayakkara WS, Skidmore PM, O’Brien L, Wilkinson TJ, Gearry RB.Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date.Clin Exp Gastroenterol. 2016;9:131-142. doi:10.2147/CEG.S86798International Foundation for Gastrointestinal Disorders.Foods likely to cause gas.National Institute of Diabetes and Digestive and Kidney Diseases.Gas in the digestive tract.American College of Gastroenterology.Belching, bloating, and flatulence.Hopkins Medicine.Gas in the digestive tract.
5 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Nanayakkara WS, Skidmore PM, O’Brien L, Wilkinson TJ, Gearry RB.Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date.Clin Exp Gastroenterol. 2016;9:131-142. doi:10.2147/CEG.S86798International Foundation for Gastrointestinal Disorders.Foods likely to cause gas.National Institute of Diabetes and Digestive and Kidney Diseases.Gas in the digestive tract.American College of Gastroenterology.Belching, bloating, and flatulence.Hopkins Medicine.Gas in the digestive tract.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Nanayakkara WS, Skidmore PM, O’Brien L, Wilkinson TJ, Gearry RB.Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date.Clin Exp Gastroenterol. 2016;9:131-142. doi:10.2147/CEG.S86798International Foundation for Gastrointestinal Disorders.Foods likely to cause gas.National Institute of Diabetes and Digestive and Kidney Diseases.Gas in the digestive tract.American College of Gastroenterology.Belching, bloating, and flatulence.Hopkins Medicine.Gas in the digestive tract.
Nanayakkara WS, Skidmore PM, O’Brien L, Wilkinson TJ, Gearry RB.Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date.Clin Exp Gastroenterol. 2016;9:131-142. doi:10.2147/CEG.S86798
International Foundation for Gastrointestinal Disorders.Foods likely to cause gas.
National Institute of Diabetes and Digestive and Kidney Diseases.Gas in the digestive tract.
American College of Gastroenterology.Belching, bloating, and flatulence.
Hopkins Medicine.Gas in the digestive tract.
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