Foods That Cause Gas: Complete Food List (& What to Eat Instead)

Foods that cause gas are common in many diets and include beans, cruciferous vegetables, whole grains, dairy products, and carbonated drinks. These foods often contain fibers, starches, FODMAPs, or sulfur compounds that are broken down by gut bacteria, producing gas as a natural byproduct of digestion.

The amount of gas produced depends on individual tolerance and the types of foods eaten. High-fructose fruits, sweeteners, and sulfur-rich foods like eggs or garlic may also contribute to bloating and strong-smelling gas.

Managing symptoms related to foods that cause gas may involve choosing low-gas alternatives, adjusting meal portions, or using strategies like soaking beans before cooking. Medical evaluation is recommended when gas is severe, persistent, or accompanied by warning signs.

List of gassy foods

Many foods can increase gas production due to their fiber, starch, FODMAP, or sulfur content. Grouping them by type can make it easier to understand which categories are more likely to trigger bloating and discomfort.

1. Sulfur-rich foods

Examples: eggs, garlic, dried fruits

Sulfur-containing foods can lead to the production of hydrogen sulfide, a gas responsible for a strong odor. Eggs, for instance, are high in sulfur amino acids, while garlic and dried fruits contain sulfur compounds that intensify fermentation. These foods may not cause more volume of gas, but they can affect its smell.

2. Cruciferous vegetables

Examples: broccoli, cauliflower, cabbage, Brussels sprouts, kale

Cruciferous vegetables are rich in raffinose, a complex carbohydrate that is fermented by intestinal bacteria and produces gas. They also contain sulfur compounds such as glucosinolates, which can lead to strong-smelling gas. While nutritious, large portions may increase bloating and discomfort in sensitive people.

3. Legumes

Examples: beans, chickpeas, lentils, soybeans, kidney beans

Legumes are well-known for causing gas because they contain resistant starches like raffinose and stachyose, which are not digested in the small intestine. These carbohydrates are fermented by bacteria in the colon, producing hydrogen, methane, and carbon dioxide. Soaking and cooking methods can reduce their gas-forming potential.

4. Whole grains

Examples: oats, brown rice, corn, barley, bran

Whole grains are high in dietary fiber and raffinose, which promote fermentation during digestion. While fiber supports gut health, it also increases gas as a natural byproduct. Some grains, like rice, tend to produce less gas compared to others, making them better tolerated by many people.

5. High-fructose and high-FODMAP foods

Examples: bananas, onions, apples, pears, sorbitol-containing sweeteners

Foods high in fructose or FODMAPs are rapidly fermented in the colon, which increases gas and bloating in people who are sensitive. Onions and bananas also contain other fermentable carbohydrates like raffinose and soluble fiber, which contribute to excess gas production. Artificial sweeteners such as sorbitol, mannitol, and xylitol can further worsen symptoms.

6. Dairy products

Examples: milk, cheese, ice cream, yogurt (for those with lactose intolerance)

Dairy can cause gas in people who lack lactase, the enzyme needed to digest lactose. Undigested lactose is fermented by bacteria in the colon, releasing hydrogen and short-chain fatty acids. Lactose-free milk or plant-based alternatives are often better tolerated.

7. Carbonated drinks

Examples: soda, sparkling water, beer

Carbonated beverages introduce excess air into the digestive tract, leading to burping and intestinal gas. This effect is mechanical rather than fermentative, but frequent consumption can worsen bloating and abdominal discomfort. Replacing these drinks with still water or herbal teas can help reduce symptoms.

What to eat instead to reduce gas

Considering alternatives can help maintain comfort while keeping meals varied and nutritious.

1. Low-FODMAP vegetables

Examples include spinach, lettuce, carrots, cucumbers, bell peppers, zucchini, and certain portions of sweet potatoes. These options tend to produce less gas than higher-FODMAP vegetables.

2. Low-gas grains

Rice tends to produce less gas than other starches, and quinoa may be better tolerated than some wheat-based products.

3. Lean proteins

Fish, poultry, eggs, and firm tofu generally lead to less fermentation compared to legumes and can be good options during periods of discomfort.

4. Low-fructose fruits

Bananas, oranges, kiwi, berries, and cantaloupe usually cause less gas than high-fructose fruits like apples and pears.
Selecting these low-gas alternatives may help reduce symptoms linked to foods that cause gas while preserving dietary balance.

How to get rid of gas

Gas is a natural part of digestion, but some strategies can help reduce bloating and discomfort caused by foods that cause gas. Simple adjustments in diet and eating habits can make a significant difference in how much gas is produced.

Helpful tips include:

• Avoid candy and gum, as they increase the amount of swallowed air and can lead to abdominal gas.

• Reduce the intake of foods that cause gas when symptoms are frequent.

• Avoid milk and dairy products if lactose intolerance has been diagnosed.

• Chew food slowly and thoroughly to support digestion.

• Drink teas such as fennel, cardamom, or ginger, which may naturally reduce excess gas. Check out other home remedies for gas and how to prepare them.

Other strategies can also help manage symptoms related to foods that cause gas:

• Soak beans for about 12 hours and cook them in fresh water to reduce gas-producing oligosaccharides.

• Use alpha-galactosidase enzyme supplements when eating foods rich in raffinose.

• Space meals 3 to 4 hours apart, avoid late-night large meals, and eat in relaxed settings to improve digestion.

Combining these approaches with individualized food choices can help limit gas and bloating. Special considerations may be needed during pregnancy. Check-out how to relieve gas during pregnancy using safe, natural methods.

When to see a doctor

Occasional gas is common, but medical evaluation is recommended if symptoms are persistent or severe.

Seek medical attention in cases like:

• Persistent or severe abdominal pain that interferes with activities or disturbs sleep
• Blood in stool, whether bright red or dark and tarry
• Severe or progressively worsening bloating lasting more than two weeks, especially with weight loss
• Fever, frequent vomiting, jaundice, or significant changes in bowel habits
• Symptoms in individuals over 55 years old or any red flags that raise concern

Prompt assessment helps rule out serious conditions and guide appropriate treatment.