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.
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 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.
ArtichokesAsparagusBroccoliBrussel sproutsCabbageCauliflowerCeleryOnionsPeasSweet potatoes
Among the legumes, these may cause the most gas:
Baked beansBlack beansBlack-eyed peasButter beansCannellini (white) beansKidney beansLima beansNavy beans
ApplesApricotsMangoOrangesPeachesPearsPlumsWatermelon
These dried fruits also may cause gas:
ApricotsPrunesRaisins
To reduce gas, here are some dairy products to avoid:
ButtermilkCream cheeseHeavy creamIce creamMilkProcessed foods with milk productsRicotta
BarleyFlaxseedRyeWheat
BeerFruit juicesSoda (regular and diet)
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Chewing gumEating too quicklyDrinking carbonated beveragesSucking on hard candiesDentures that don’t fit wellSmoking
You will see that many of the foods on the above list are those that are quite good for you. They offer real nutritional benefits. 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. It was designed as a dietary approach to help treat people who have irritable bowel syndrome (IBS). The name is an acronym for certain carbohydrates found in common foods.
This diet calls for a short-term restriction of FODMAP foods that may contribute to IBS symptoms, including gas and bloating.
After the restriction (or elimination) phase, you would slowly start to introduce high-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.
Summary
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. Ask your healthcare provider to help you find the right approach.
