Gassy Foods Diet

Gas-reducing Diet

This way of eating removes foods that may cause gas. Gas is a normal part of digestion. But too much can cause belching, swelling, or passing gas.

Too much gas may be from the foods you eat. But some health problems can also cause gas, such as:

How Foods Cause Excess Gas

Gas is a normal by-product of digestion. Swallowing air can cause gas to build up in our stomach. This usually causes burping. Some foods increase flatulence by providing nutrients to gas-producing bacteria in the lower intestines. High-fiber foods often cause gas, especially if you are not used to eating them.

Flatulence and bloating can also be caused by lactose intolerance. This is when there is not enough of the enzyme that breaks down milk sugar.

Foods to Avoid

Use this list as a guide. These are foods and drinks that cause excess gas in many people. They may or may not cause gas in you. Try to figure out which ones cause you to have gas. A food log can help you track the foods that you eat and their effects.

Breads and Cereals

Whole grains (whole wheat, brain, oats) and whole-grain products

Veggies

  • Asparagus
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Corn
  • Cucumbers
  • Leeks
  • Onions
  • Peas
  • Peppers
  • Potatoes
  • Radishes
  • Sauerkraut
  • Turnips

Fruits

  • Apricots
  • Apples
  • Pears
  • Peaches
  • Cantaloupe and other melons
  • Raisins
  • Prunes
  • Citrus fruits

Dairy

Milk and other dairy products, including highly fermented cheese

Meat and Beans

Beans and other legumes (baked beans, garbanzo, kidney, lentil, lima, navy, pinto)

Sorbitol-Containing Products

Sugar-free hard candies and gum

Drinks

  • Milk and milk products (if lactose intolerant)
  • Carbonated drinks

Foods To Eat

Learning which foods cause you gas and which ones do not is a process of trial and error. However, most of the foods not on this list should be fine.

More Tips

  • Gradually increase any intake of fiber.
  • Do not chew gum. Do not talk while eating. Both can cause you to swallow air.
  • Exercise can help gas pass.
  • Think about meeting with a dietitian to create a meal plan that is right for you.
RESOURCES:

American Gastroenterological Association
http://www.gastro.org

Eat Right—Academy of Nutrition and Dietetics
http://www.eatright.org

CANADIAN RESOURCES:

Canadian Association of Gastroenterology
http://www.cag-acg.org

Dietitians of Canada
http://www.dietitians.ca

REFERENCES:

Flatulence. EBSCO Nursing Reference Center website. Available at:https://www.ebscohost.com/nursing/products/nursing-reference-center. Updated October 12, 2018. Accessed June 14, 2019.

Gas in the digestive tract. National Institute of Diabetes and Digestive and Kidney Diseases website. Available at: http://www.niddk.nih.gov/health-information/health-topics/digestive-diseases/gas/Pages/facts.aspx. Accessed June 14, 2019.

Gas-related complaints. The Merck Manual Professional Version website. Available at: http://www.merckmanuals.com/professional/gastrointestinal-disorders/symptoms-of-gi-disorders/gas-related-complaints. Updated May 2018. Accessed June 14, 2019.

Last reviewed June 2019 by EBSCO Medical Review Board Dianne Scheinberg Rishikof MS, RD, LDN  Last Updated: 10/2/2019