Certain foods, including beans, dairy, fruits, and vegetables, may cause gas. High fiber foods and certain types of carbohydrates may also contribute to excess gas.
Gas is caused by swallowing air and the breakdown of food in your digestive tract. The consequences are usually burping, feeling bloated, or passing gas.
On average, most people pass gas at least 14 times per day. Some people have more gas than others, which may be uncomfortable or embarrassing. However, gas itself is not cause for alarm.
If you’re experiencing a lot of gas and bloating, changing your diet can help. However, some gas-causing foods are nutritious and healthy, like beans, whole grains, and cruciferous vegetables. Talk with your doctor or a registered dietitian nutritionist (RDN) before eliminating these from your diet.
Keep in mind that people’s bodies react differently, so if you make changes to your diet, avoid the foods that are only causing you to react the most.
Did you think we missed any foods? Share them here »
When you think of foods that cause gas, beans are probably at the top. Beans contain a lot of
- hydrogen
- carbon dioxide
- methane gas
These gases then exit through the rectum.
But beans cause gas mainly because of their fiber content. Just
To reduce gas without cutting out beans, one study found the over-the-counter product Beano effectively reduced gas for some people. Soaking the beans overnight can also help reduce gas.
Lactose is a sugar in milk and most dairy products, including cheese and ice cream.
People who don’t produce enough of the enzyme lactase have difficulty digesting lactose, which is known as
Confirm a lactose intolerance before cutting out dairy from your diet. If you find you are intolerant, you might reduce your symptoms by trying non-dairy replacements.
Examples include:
- lactose-free dairy milk from brands such as Lactaid or Fairlife
- non-dairy alternatives like almond or soy products
- taking a lactase tablet before eating foods with lactose
Whole grains, such as wheat and oats, contain:
- fiber
- raffinose
- starch
Like beans, whole grains contain fiber and raffinose, a non-digestable carb. Both are broken down in the large intestine, which may cause gas. Your gas response, however, will vary based on the amount of fiber and non-digestible carbs in whole grain foods as well as your individual tolerance.
If you have a
- oats
- rice
- quinoa
While white rice is unlikely to cause gas, this is because it’s low in fiber and not a whole grain. Whole grain rice includes
Certain cruciferous vegetables are known to cause excess gas, such as:
- Brussels sprouts
- broccoli
- cabbage
- asparagus
- cauliflower
Like beans, these vegetables also contain the complex sugar raffinose and are high in fiber. However, these foods are very healthy, so you may want to talk with a RDN or doctor before eliminating them.
Sodas and other carbonated drinks can add significantly to the amount of air you swallow.
When air gets into your digestive tract, it has to pass through somehow. This causes burping and may also increase the amount of gas you pass.
To help reduce gas, try instead:
- 100 percent fruit juice
- tea,
- unsweetened flavored waters infused with:
- citrus
- berries
- mint
- basil
Fruits contain the natural sugar fructose and sugar alcohol sorbitol, which the body has trouble digesting. Examples include:
- apples
- peaches
- pears
- prunes
Many fruits also contain
- hydrogen
- carbon dioxide
- methane gas
But fruits are highly nutritious foods, and they should not be eliminated unless recommended by an RDN or the gas is intolerable.
Sorbitol is also often used as a sugar alternative in “sugar-free” products. A large consumption of sorbitol may lead to gas because the small intestine only absorbs a small amount. The rest goes to the large intestine.
Like carbonated drinks, sucking on hard candy can cause you to swallow extra air. Many “sugar-free” candy and gum also use sorbitol, among other sugar alcohols, as a sweetener. These two factors can contribute to extra gas.
Onions contain compounds called fructans. Fructans are oligosaccharides made up of fructose and glucose molecules.
This contributes to their resistance to digestion and gas. Bacteria in the large intestine ferment fructans, causing gas.
Gum is a likely source of gas given how much extra air you swallow while chewing.
Many sugar-free gums are also sweetened with sugar alcohols that are harder to digest, such as:
- sorbitol
- mannitol
- xylitol
If you burp a lot, your doctor or RDN may recommend avoiding chewing gum to reduce gas.
Ultra-processed foods are packaged goods and can come in the form of:
- snack foods (like Cheetos)
- cereal (like Cap’n Crunch)
- desserts and other sweets (like Twinkies)
- salad dressings
- bread
These contain a variety of ingredients, including fructose and lactose. This combination can lead to increased gas.
Ultra-processed foods can also be high in added sugars. But some processed foods have more nutrient benefits than others, such as:
- milk
- Greek yogurt
- pre-packaged salads or pre-cut vegetables
- nuts, seeds, and nut butter
- tofu
Read the ingredients list and nutrition facts panel on processed foods to determine their contents and whether any gas-causing components are included. You can also try to note which processed foods trigger gas before eliminating potentially nutritious foods.
What food causes the most gas?
Foods high in fiber and certain types of carbohydrates are more likely to cause gas than foods with fat or protein content.
What foods help relieve gas?
Foods that contain fat and protein may cause little gas. This includes:
- meat, poultry, and fish
- eggs
- vegetables, such as:
- lettuce
- tomatoes
- zucchini
- okra
- fruits, such as:
- cantaloupe
- grapes
- berries
- avocados
- olives
- gluten-free breads and grains (caveat, this holds true only for those intolerant of gluten):
- rice
- quinoa
- oats
- starchy vegetables, such as potatoes
In general, foods on the low FODMAP diet are less likely to be gas-producing.
How do you get rid of gas in your body?
You can reduce the discomfort of gas in your body by:
- changing your diet
- taking prescription or nonprescription medications for gas
- reducing the amount of air you swallow
You can also try taking digestive enzymes, such as lactase, to help you eat foods that typically cause gas. But this will only help if you lack the enzyme needed for the digestion of that nutrient, in this case, lactose.
It’s also an option to talk with an RDN or doctor to develop a food plan that may help relieve gas symptoms.
Is typical to pass gas after consuming food or liquids, but certain foods may cause you to pass excess gas.
Beans, dairy products, and sodas may be causing you to pass more gas than usual, but you can help control it by eliminating some of these foods from your diet.
You can also find substitutions for gas-causing foods, such as tea instead of sodas, and lower-fiber fruits, such as cantaloupe.
But before swapping any healthy foods out of your diet, it’s a good idea to talk with a doctor or registered dietitian nutritionist first.
