Verywell Health’s content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Barbara Bolen, PhD, is a licensed clinical psychologist and health coach. She has written foods that start with b books focused on living with irritable bowel syndrome.
Verywell Health articles are reviewed by board-certified physicians and healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Jay Yepuri, MD, MS, is board-certified in gastroenterology. He is a partner with Digestive Health Associates of Texas and a medical director at Texas Health Harris Methodist HEB Hospital. This article presents a number of fruits, grains, and other foods that can cause gas.
If gas is a problem for you, knowing about these gassy foods can help you to make changes in your diet. They also include some foods with soluble fiber. These elements in food are not digested in the stomach. They make their way down to your intestines where bacteria break them down. The end result of this breakdown is the release of gas.
Remember that these foods are actually very good for you, so just avoid them at times when you feel you need to be gas-free. The following fruits are known for causing gas. These fruits are good for you, so try to eat them on days when it is OK if you are a little gassier than usual. You may find that eating dairy products results in unwanted gas. This is true even for people who do not have a lactose intolerance because of the sugars in milk and other dairy foods. Whole grains provide some helpful vitamins and are a source of dietary fiber. However, some foods have a higher soluble fiber content.
They also contain raffinose, a type of sugar that can cause intestinal gas. Some beverages may contain fructose and sorbitol. Sometimes, the thing that gives us gas is something we have overlooked entirely. Many people do not know that a big cause of gas is sugar-free gum. Many sugar-free food products contain sorbitol, which can be fermented by gut bacteria.
This may lead to unwanted gas. Read labels carefully when you buy sugar-free gums, candy, and snack foods. This will ensure that you don’t choose the ones that have sorbitol in them. It may help you to keep in mind that food is not the only cause of intestinal gas.
The habits listed below can cause you to swallow air. This air may contribute to belching, bloating, and excess gas. Diet changes are not the only way to reduce intestinal gas. There are many over-the-counter treatment options that work well.
They help your body to digest the sugars that can cause gas, so that you can eat the foods that contain them without having a gas problem. You will see that many of the foods on the above list are those that are quite good for you. Most people do not need or want to eliminate them all from their diet. A better approach is to accurately pinpoint which specific foods are a problem for your body. You may want to speak to your healthcare provider about trying the low-FODMAP diet. This diet calls for a short-term restriction of FODMAP foods that may contribute to IBS symptoms, including gas and bloating. FODMAP foods back in your diet.
This approach makes it possible to to find out which FODMAP foods are still a problem and need to be avoided. It’s normal for the body to produce gas, but some people may want to avoid the discomfort or inconvenience that gas causes. Others may have a medical condition, like IBS, that makes it even more important to know which foods are an issue. It helps to know the foods listed here may be what give you gas. At the same time, most of these foods are part of a healthy diet and give you real nutritional benefits. You can reduce gas by knowing which ones cause you trouble, and avoiding or limiting these foods in your diet.