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 as bloating 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, and sorbitol. 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.
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:
- Apples
- Apricots
- Mango
- Peaches
- Pears
- Plums
- Watermelon
These dried fruits also may cause gas:
- Apricots
- Prunes
- Raisins
Vegetables and Legumes
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The vegetables and legumes listed 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.
- Artichokes
- Asparagus
- Broccoli
- Brussel sprouts
- Cabbage
- Cauliflower
- Onions
- Peas
- Sweet potatoes
- Legumes such as lentils
- Many varieties of beans and peas
Dairy Products
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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 have lactose 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:
- Milk
- Buttermilk
- Cheese
- Cream
- Ice cream
- Yogurt
- Processed foods containing milk products
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:
- Barley
- Flaxseed
- Rye
- Wheat
Drinks
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Some beverages contain fructose and sorbitol. Carbonated beverages can also contribute to gas and bloating. Some beverages you might want to avoid include:
- Fruit juices
- Soda (regular and diet)
- Beer
Sugar-Free Foods
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Many sugar-free food products contain sorbitol, including sugar-free gum. Sorbitol is fermented by bacteria in the gut. This may lead to unwanted gas.
Read labels carefully when you buy sugar-free gums, candy, and snack foods to avoid sorbitol.
Other Causes of Intestinal Gas
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Food is not the only cause 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 gum
- Eating too quickly
- Drinking carbonated beverages
- Sucking on hard candies
- Wearing dentures that don’t fit well
- Smoking
Chronic Problems With Gas?
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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 a food journal so 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.