Food that causes gas

What home remedies can stop flatulence?

Share on PinterestEating quickly causes excess air to enter the body, which can lead to trapped wind.

There is usually no need to worry about farting. While some people do it more than others, it is a regular part of how the body works.

However, if a person feels that their farting has changed, or it is making them feel particularly embarrassed and uncomfortable, there are some things they can try to reduce the amount they fart:

1. Eat meals and snacks slowly and carefully

The majority of gas produced by the body forms because of swallowed air. A person cannot completely avoid swallowing air, but certain habits can cause excess air to enter the body. Eating too quickly is one of them.

Eating slowly with the mouth closed will reduce the amount of air a person swallows at mealtimes. People should try to sit down and take time over food rather than eating on the go.

2. Stop chewing gum

Many people chew gum to keep their breath fresh and to help avoid snacking. However, those that do may find they have more gas than others. Chewing gum means continually swallowing air, which builds up and increases the number of times a person needs to fart.

3. Look out for food intolerances and allergies

Different people may be sensitive to different foods and may have allergies that bring about a reaction in the body. These can lead to gas and other unpleasant symptoms, such as bloating, nausea, and diarrhea.

A person with excessive gas may find that an elimination diet helps. An elimination diet is where a person would cut out all of the known gas-causing foods before introducing them back in, one at a time, to find out which ones cause the problems.

4. Avoid tight-fitting clothes

Loose clothing helps to ensure a person remains as comfortable as possible should bloating occur. Wearing clothes that are not too tight also helps when gas does occur, allowing it to pass freely out of the body.

5. Avoid or reduce intake of gas-producing foods

Some foods are known to increase gas production. Carbohydrates that contain fructose, lactose, insoluble fiber, and starch ferment in the large intestine. Gas releases as they ferment.

Cutting these foods out entirely, however, is not recommended, as they are an essential part of a healthful, balanced diet.

Fruit and vegetables can often cause gas, but eating several portions of fruit and vegetables a day is more important than eliminating gas. However, reducing the amount of these gas-producing foods may help to minimize a person’s flatulence.

Foods to eat less of include:

  • Beans, green leafy vegetables, such as cabbage, Brussel sprouts, broccoli, and asparagus. These vegetables contain complex sugars that are difficult for the body to break down.
  • Soft drinks, fruit juice, and other fruits, as well as onions, pears, and artichokes. All of these foods contain fructose, a gas-producing ingredient.
  • Dairy products as dairy foods and drinks contain lactose, which can also cause gas to build up.
  • Fruits, oat bran, peas, and beans. These foods all contain insoluble fiber.
  • Starchy foods, such as potatoes, pasta, corn, and products that contain wheat.

6. Give up smoking

People who smoke swallow more air than those who do not. The more frequently a person smokes, the more air they swallow. There are, of course, lots of other health benefits to giving up smoking, too.

People who use e-cigarettes also swallow more air than people who do not, so avoiding e-cigarettes could also help when a person has excess gas.

7. Do more exercise

Regular exercise helps keep the digestive system in good shape. A gentle walk after large meals can also help kick the digestive system into action and move the food along smoothly.

Share on PinterestStaying hydrated reduces the likelihood of constipation, by allowing waste to pass smoothly through the digestive system.

8. Drink plenty of fluids

Staying well-hydrated encourages waste to pass smoothly through a person’s digestive system. This helps keep their stools soft, and so drinking enough through the day is essential.

Also, a lack of fluid may cause constipation, which can result in smelly wind.

People should try to drink a glass of water with every meal to help the body digest foods more easily.

9. Avoid carbonated beverages

Carbonated beverages contain air bubbles, and a person who drinks a lot of carbonated beverages may find they burp and fart more than others.

When someone reduces or removes these types of drinks from their diet, it may help cut the amount of gas they have.

10. Take probiotics

Probiotics are supplements that contain the healthy bacteria already found in a person’s digestive tract. These good bacteria help to break down food, and can even work to break down the hydrogen gas that is produced during digestion.

Occasionally, probiotics may cause an increase in gas and bloating. This is usually short-lived, and it will probably lessen when the body gets used to the new bacteria.

Many probiotic supplements are available online.

11. Try enzyme supplements

Research suggests that enzyme supplements can aid the breakdown of proteins and complex carbohydrates. This means they could help with numerous digestive diseases and their symptoms.

If complex carbohydrates can be broken down in the small intestine, a person will produce less gas.

However, if they do not break down in the small intestine and move to the large intestine, it is the gas-producing bacteria that work to break them down. This means more gas will develop that will need to be released.

Lactase enzyme supplements may help people whose excess gas is caused by lactose intolerance. Lactase is the enzyme that helps people digest dairy products, and so can make people less gassy after eating meals that include dairy. These supplements are also available to purchase online.

Share on PinterestPeppermint tea can settle the stomach and aid digestion, which may reduce excess gas.

12. Tackle constipation

Constipation could be a cause of excess gas. If stool remains in the colon for extended periods of time, it will continue to ferment inside the body. This produces extra gas that can smell particularly foul.

Treatment for constipation varies. However, drinking lots of water and increasing fiber intake can help to reduce the risk of it occurring.

Certain medications and stool softeners, which are available online, can also help.

General tips


  • eat little and often, and avoid huge meals
  • take time to chew food and take sips rather than large gulps of drinks
  • take regular exercise, which will help to improve digestion
  • eat a healthful, balanced diet
  • drink peppermint tea, which is thought to aid digestion and settle the stomach

Do not

  • smoke
  • chew gum, suck pen tops, or hard sweets
  • wear dentures that do not fit properly
  • eat any trigger foods that are hard to digest, or foods known to cause farts

If a person is embarrassed about excessive wind or farts that smell, they can speak to a pharmacist. A pharmacist may recommend specific medication or remedies to help.

Charcoal tablets are thought to absorb excess gas in the stomach, which could reduce flatulence.

A person who has smelly wind could also try special underwear and pads that absorb the smells.

Foods That Cause Gas, Ranked (and What to Eat Instead)

  • Food is linked to flatulence. Certain foods allow different bacteria to thrive, which each impact your gas composition.
  • Some of these bacteria are more potent gas makers than others. The trouble comes when the bacteria in your gut go into fermenting overdrive.
  • To combat gas, try eliminating the following gas-causing foods from your diet.

Everyone gets gas, and several foods can trigger it. From the classic “pull my finger,” to the famed flatulist of Moulin Rouge, flatulence is an undeniable part of the human experience. While anyone can giggle at a fart joke, no one likes to be the butt end of the situation.

Jokes aside, excessive gas can be embarrassing, frustrating, or even a sign of deeper health issues. Uncontrolled wind or painful bloating often boils down to simple dietary triggers, and understanding how your body reacts to food-causing gas is key to overcoming an uncomfortable gut.

Quit blaming the dog, and keep this useful guide handy to navigate the foods that cause gas. Plus, learn what to eat instead, and how to clear the air with gas-eliminating hacks.

See the list

What causes gas?

While flatulence gets a bad rep, not all gas is bad gas: The average healthy person passes gas around 14 times a day, most of it unnoticed. Some gas comes from the air you swallow through carbonated drinks, chewing gum, or eating too fast. Bacteria in your gut also naturally create gas as they digest foods. Since these healthy farts are mostly made of the same odorless gases in our air, you aren’t emptying rooms on the daily.

Most farts are inconvenient at worst, but the trouble comes when the bacteria in your gut go into fermenting overdrive. Intestinal gas is caused when undigested fermentable particles reach the bacteria in your lower intestines. Some of these bacteria are more potent gas makers than others, breaking down certain complex carbohydrates and sugars with often-odiferous results.

The real offenders are bacteria that form sulfur-containing gases such as hydrogen sulfide, methanethiol, and dimethyl sulfide. In patients experiencing bloating or excessive gas, scientists isolated certain bacteria such as B. wadsworthia as the cause particularly pungent sulfurous gases. While these gases make up very little of the volume of a fart, your nose is extremely sensitive.

Food and gas: what’s the connection?

What comes in must go out, so it’s no surprise that food is linked to flatulence. Certain foods allow different bacteria to thrive, which each impact your gas composition. While some foods just undeniably cause gas, you can also trigger problems by switching your diet up too fast for your microbiota to adjust. When faced with foods that cause gas, more sensitive people see rapid swings in their microbiota populations, while others are able to maintain a more stable diversity. This explains why you may experience gas after surprising your body with an exotic lunch, or an unusually fiber-heavy meal.

FODMAPS and gas

Certain carbohydrates famous for promoting gas fall into the category of FODMAPs: fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These sometimes-poorly-tolerated carbohydrates resist breakdown in the upper GI tract, and end up fueling the bad bacteria in your lower gut. Lactose, fructose and sugar alcohols are examples of FODMAPs, as well as raffinose and stachyose, the culprits behind bean farts.

Multiple studies show that reducing FODMAP consumption significantly reduces bloating and flatulence in people with gas-related complaints. Many people see improvements from cutting out specific FODMAP carbohydrates that their bodies cannot properly digest, such as lactose or fructose.

A low-FODMAP diet also relieves gas and abdominal symptoms in patients with irritable bowel syndrome (IBS). People managing other gastrointestinal diseases such as leaky gut syndrome, Crohn’s, celiac disease, or small intestinal overgrowth (SIBO) may be more susceptible to excessive or painful gas caused by fermentables. Just as your gut bacteria influence your mind and mood, high mental stress can also worsen digestive problems that cause gas.

Foods that cause gas, ranked

Some foods have earned their foul reputation in the fart hall of fame. To combat gas, try eliminating the following gas-causing foods from your diet to see which foods may be sabotaging your digestion.


Intestinal gas and bloating is a common sign of lactose intolerance or malabsorption. When you don’t have enough of the lactase enzyme needed to break down lactose sugars, dairy makes a gassy feast for the bacteria in your colon and large intestine. Lactose and dairy proteins can also worsen digestive problems by feeding bad bacteria or triggering inflammation in your gut lining. Luckily, if you can’t tolerate lactose, dairy-free recipes like Bulletproof Coffee, Creamy Vanilla Milkshakes, or Get-Some Ice Cream let you enjoy old favorites without the lactose. Grass-fed butter and ghee contain little to no protein or sugar, so are generally safe to leave in your diet.

Beans and legumes

“Beans, beans, the magical fruit….” While beans aren’t actually a fruit, they are one of the most famously-feared foods that cause gas out there. The musical effects of beans boil down to their high concentrations of FODMAP carbs alpha-galactose, raffinose and stachyose, which bacteria rapidly ferment down to CO2, hydrogen and methane. These gases are odorless, but certain bacteria use the same oligosaccharides to make sulfur, which is why some people’s bean farts smell worse than others.

For a Bulletproof and flatulence-free protein source, stick to clean animal proteins, like wild salmon and grass-fed meat.

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Cruciferous vegetables

If you’ve ever eaten too much cabbage, you know it can cause major gas. Veggies from the cruciferae family, such as cabbage, broccoli, cauliflower and bok choy, are packed with fiber and raffinose which can cause high gas production, leading to lots of farting or painful bloating. These veggies also contain sulforaphane, which is broken down into the sulfurous compounds behind foul-smelling farts.

While you may be tempted to cut out crucifers to avoid these sulfurous consequences, they might be worth the smell: sulforaphane is highly promising in cancer-prevention. Avoid eating these veggies raw, as cooking, fermenting or steaming can help break down their tough fibers for easier digestion, and don’t overwhelm your gut with too much at once.

High-fructose fruits

Fructose (the sugar found in fruit) is another FODMAP monosaccharide that isn’t always well-tolerated. Sweeteners like coconut sugar, fruit juices, and fruits such as apples, cherries, mango, and watermelon can all provide unhealthy amounts of fructose sugars. Not only can fructose feed your gas-producing bacteria, excess intake can also damage your liver and lead to type 2 diabetes. Treat fruits as a dessert, and choose low-fructose fruits such as blueberries and strawberries.

Read more: The Harmful Effects of Fructose

Sugar alcohols

Polyol sweeteners such as erythritol, xylitol, mannitol, and sorbitol can lead to bloating or gas, but usually only if you consume a lot at once, or are sensitive to FODMAPs. Choose monk fruit sweetener or stevia instead.

Garlic and onions

Both garlic and onions are high in fructans, which (you guessed it) are another gas-causing FODMAP. Fructans are fermented in your large intestine to produce large amounts of hydrogen and methane. What’s worse, garlic and onions are both high in sulfur-containing compounds (aka the stinky stuff). Instead of planting stink-bombs, choose low-FODMAP herbs and spices, such as basil, cilantro, cumin, parsley, rosemary, thyme, and turmeric, to flavor your food. The green part of scallions, or green onions, are also a safe option.


If you want to hit all the FODMAP gas-causing triggers, look no further than grains. Grains provide plenty of fermentable fart-fuel such as fiber, raffinose, and starch. Lectins in grains also cause inflammation and gut damage, which can worsen your sensitivity.

Quick tips to hack your gas

  • Keep a food journal: Each body is different. Jot down what you eat to help narrow down what foods do or don’t digest well.
  • Try an elimination diet: Eliminate the foods in the section above for two weeks, then gradually re-introduce them to see if your symptoms return. Your food journal will help pinpoint the culprit.
  • Use activated charcoal: While charcoal won’t bind gas in your intestine, it can relieve symptoms by binding some of the guilty proteins or sugars. Keep Coconut Charcoal Capsules handy for those times when you accidentally eat something you shouldn’t. Lastly, for those days when the wind won’t stop, activated charcoal underwear features fart-filtering fabrics that trap and neutralize odors.

Don’t Go Bananas! 7 Side Effects Of Eating Too Many Bananas

Bananas are not just delicious, but highly nutritious too. They make for a healthy snack, along with being an amazing addition to your cereal bowl, smoothie, yogurt, cake, breads, muffin or desserts. The versatile fruit can fill you with energy, helps you slim down, reduce bloating, protect your heart, prevent the development of kidney stones and relieves indigestion. Although bananas are healthy, it is said that eating, too, many of them may cause some or the other health problems. Over-consuming this humble fruit can actually reverse all the benefits that banana may have to offer. If you are a banana lover, then it is time you look at some side effects of eating, too, many of them.
(Also Read -This Is Why You Must Eat On A Banana Leaf)
Bananas are not just delicious, but highly nutritious fruit
According to Macrobiotic Nutritionist and Health Practitioner Shilpa Arora, “Meals should be balanced with all macro-nutrients and micro-nutrients. Bananas are loaded with fiber and wholesome nutrients; however, too much of anything is bad. Some people follow banana diet, which means eating bananas through the day. Eating just banana means that you are missing out on protein and fat that is important for your diet.”As per Parmeet Kaur, Senior Dietitian, Narayana Superspeciality Hospital, “Overeating of anything is not good for the body as long as it’s part of your daily routine. Increase amount of bananas when consumed can lead to many health concerns like weight gain, increase in sugar content and sometimes stimulate headaches and sleepiness. Bananas contain the amino acid tyrosine, which the body converts into tyramine. Tyramine may trigger migraine headaches attacks and pain. Bananas are rich in starch which eventually causes tooth decay that do more damage to teeth than any other chocolate, chewing gums or candies. Banana is rich in vitamin B6 and excess consumption of banana leads to the nerve damage. People who suffer from asthma should not consume banana in their diet. It also leads to inflammation and causes allergy. Thus, breathing becomes difficult.”
1. Constipation
Unripe bananas can cause constipation as they contain a lot of starch, which is tough for the body to digest well. Bananas also contain a lot of fibre pectin that draws water from the intestines. It can make you even more constipated if you are dehydrated.
(Also Read -Yoga for Constipation: 5 Asanas That Can Help You)
Unripe bananas can cause constipation as they contain a lot of starch and fiber
2. Nutrient imbalance
Your body needs a balanced assortment of nutrients to function well. If bananas dominate your diet, your stomach has little space for other healthy foods. According to the USDA guidelines, you should get two cups of fruit per day, which equals to about large bananas. This leaves room for adding vegetables, grains, protein, et al in your diet.
Two cups of fruit per day, which equals to about large bananas
3. Excessive fiber may cause digestive problems
Moderate amount of fiber is good for your digestion. Consuming large quantities of fiber can cause abdominal cramps, gas, bloating. In fact, excessive fiber may interfere with the absorption of minerals like calcium and iron.
Moderate amount of fiber is good for your digestion
4.Weight gain
Bananas are high-calorie foods. While banana makes a good snack, consuming more than two bananas can definitely pack up more than 300 calories. Therefore, it is better to stick to only two bananas, if you are not eating any other fruit through the day.
Consuming more than two bananas can definitely pack up more than 300 calories
5. Sleepiness
Bananas contain tryptophan, the amino acid that is known to help you sleep better. Carbohydrates in bananas are said to block amino acids from entering the brain, so there is an influx of tryptophan that may lead to an increase in the production of serotonin, which is another trigger for sleepiness. It also comprises magnesium that relaxes muscles, which can be another trigger.
(Also Read -7 Effective Tips To Control Sleepiness After Lunch)
Bananas contain tryptophan, the amino acid that is known to help you sleep better
6. Dental health problems
Banana is a sugary fruit; even if it contains natural sugars, it does bring some harm to your dental health. One of the most common problems by eating, too, much sugar is tooth decay. The acid from eating, too, many bananas can eat away your tooth enamel, further damaging your dental health.
(Also Read -Salt For Dental Health: Do Salt Toothpastes Actually Make Your Teeth Stronger Or Whiter?)
One of the most common problems by eating, too, much sugar is tooth decay
7. Barely contains fat
Bananas have no fat, which makes it a good fruit to lose weight; however, everyone needs some amount of fat in their diet. Dietary fat is essential to brain development and good health. So, ensure combining it with foods that have healthy fats.
Comments Dietary fat is essential to brain development and good health
Bananas are super-healthy fruits, but as they say, anything in excess is bad for your health. So, ensure having not more than two bananas a day or consult your dietitian, who can help you alter your diet plan.

Gassy Foods Diet

This material must not be used for commercial purposes, or in any hospital or medical facility. Failure to comply may result in legal action.

Medically reviewed by Last updated on Sep 24, 2019.

  • Care Notes
  • Medication List
  • Overview

What is it? A gassy foods diet means not eating foods that can cause gas, bloating, and discomfort. Some foods cause you gas after you eat them. Each person has their own reaction to single foods. You may not develop gas when eating all of these foods.


  • Do not eat the gas-causing foods below for a few weeks or until your gas goes away. Try the less gas-causing foods on the second set of lists.
    • When you are ready to try the gas-causing foods again, add one at a time to see if you get gas. Wait a few days before trying a new food. This will help you find out which foods cause you gas.
    • Ask caregivers about lactase enzyme pills, like Lactaid™ if you have trouble with dairy foods and drinks. These pills help break down the milk sugar (lactose) that may be causing your problem.
    • Sometimes cooked dried beans cause some people too much gas. Try one of the products made to help digest (break down) beans, like Bean-o™.
  • There are other things that you can do to keep from getting gas.
  • Do not use straws or drink from bottles with narrow openings. Drink fewer bubbly liquids, such as soda pop, bubbly water, or beer. Do not eat foods that have a lot of air in them, such as whipped cream or meringue.
  • Sipping drinks, chewing gum, or sucking hard candy make you swallow often. You may swallow extra air and then have more gas. Eating slowly and not smoking will also lessen gas.
  • Increase your fiber intake slowly over a period of several months. This will give your body more time to get used to the fiber without causing too much gas.

LESS GAS CAUSING FOODS: The following foods cause less gas.

  • DAIRY:
    • Lowfat cheese and cottage cheese
    • Lowfat frozen yogurt
    • Plain or fruit lowfat yogurt
    • Smooth peanut butter
    • Cooked or canned fruits without peels, like applesauce or fruit cocktail
    • Filtered fruit juices without added fructose (sugar)
    • Lower fiber fruits, like grapes, kiwi, plums, or nectarines
    • Angel food cake
    • Breads, rolls, and pastas made with white or refined flours
    • Cooked pastas with light sauces
    • Farina type cereals, like cream of wheat or rice
    • Mashed potatoes without skins
    • White rice
    • Eggs cooked without frying, like poached or boiled
    • Lean meat, fish, and poultry cooked without lots of fat
    • Carrots
    • Summer squash and winter squash
    • Vegetable soup

THE FOODS BELOW CAN CAUSE GAS: Avoid these foods for a few weeks to see if your problems with gas lessen.

    • Mannitol (TM)
    • Sorbitol (TM)
  • DAIRY:
    • Cream
    • Ice cream
    • Ice milk
    • Milk
    • Milk products
    • Baked beans
    • Dried beans, like kidney, pinto, garbanzos, lima, and navy
    • Dried peas, like split peas and lentils
    • Soybeans
    • Apples
    • Avocados
    • Bananas
    • Melon
    • Prunes and raisins
    • Bran cereal or breads
    • Large amounts of wheat products
    • Fatty meats
    • Fried foods
    • Gravies
    • Pastries
    • Rich cream sauces
    • Broccoli, brussels sprouts, cabbage, and cauliflower
    • Corn
    • Cucumber
    • Green peppers
    • Kohlrabi
    • Onions and leeks
    • Radishes, rutabaga and turnips
    • Sauerkraut


  • You have questions about the serving sizes on this diet.
  • You have questions about how to prepare or cook foods on this diet.
  • You have questions about how or where to buy foods on this diet.
  • You have questions or concerns about your illness, medicine, or this diet.

Care Agreement

You have the right to help plan your care. To help with this plan, you must learn about your health and how a gassy foods diet can help. You can then discuss treatment options with your caregivers. Work with them to decide what care will be used to treat you. You always have the right to refuse treatment.

Further information

Always consult your healthcare provider to ensure the information displayed on this page applies to your personal circumstances.

Medical Disclaimer

Which foods cause gas and bloating?

The foods that can cause gas often contain substances that have one of the following characteristics:

  • hard to break down
  • produce gas when the body breaks them down
  • cause the person to swallow air while eating

Share on PinterestBeans and legumes can cause gas.

Beans and some other legumes, such as peas and lentils, have a reputation for causing gas.

Beans contain high amounts of a complex sugar called raffinose, which the body has trouble breaking down. Beans are also rich in fiber, and a high intake of fiber can increase gassiness.

However, not all legumes increase flatulence equally. A 2011 study found that people who ate baked beans and pinto beans were more likely to notice increased gassiness than people who ate black-eyed peas.

Broccoli and other cruciferous vegetables

Like beans and legumes, broccoli and other cruciferous vegetables contain large amounts of raffinose and fiber.

Other cruciferous vegetables that contain raffinose and have a high fiber content include:

  • cauliflower
  • Brussels sprouts
  • cabbage
  • asparagus

Some of these foods, such as asparagus, may cause particularly odorous gas.

Wheat and other whole grains

Wheat and other whole grains, excepting rice, all contain raffinose along with large amounts of fiber. Both of these can lead to increased gas and bloating.

Some whole grains, such as wheat, barley, and rye, also contain a protein called gluten. Some individuals are sensitive to gluten and may experience gas and bloating after eating it.

Gluten sensitivities range from gluten intolerance to celiac disease, which is a serious autoimmune disorder.


Onions are a common food that features in many different types of cooking. People can eat onions raw or cooked.

Onions contain fructose, which the intestine breaks down during digestion. The breakdown of the sugar causes gas to form.

The gas from onions is also likely to cause an odor.


Garlic is another food that people all around the world use in a wide variety of cooking, and it can also cause excess gas. In rare cases, a person may have an allergy or intolerance to garlic that causes bloating and gas.

People who are gassy due to garlic consumption may notice some odor.

Share on PinterestPeople who cannot digest lactose may develop gas if they consume dairy

Dairy products, such as milk, cheese, and yogurt, are often excellent sources of protein and calcium.

However, according to a 2013 study, up to 75 percent of the world’s population will lose the ability to digest lactose, the sugar in dairy products, as they age.

A person who loses the ability to digest lactose will suffer several potential symptoms, including smelly gas, if they consume dairy.

Sugar alcohols are growing in popularity as a substitute to sugar.

Sugar alcohols remain mostly undigested before reaching the large intestine. When they arrive there, the bacteria that live in the intestine will start to break them down. These bacteria are ultimately responsible for causing excess gas.


Soda is a carbonated beverage. When people drink soda, they consume excess quantities of gas. As a result, they will often belch to relieve the gas pressure that builds up in their stomach. In some cases though, the air can become trapped and cause bloating in the gut.

Some diet sodas also contain sugar alcohols. These can cause excessive flatulence as they pass through the digestive system.


Beer is a carbonated beverage that people produce by fermenting various grains from around the world. The gas from both the fermented carbohydrates and the carbonation process can lead to excess gas and bloating in the gut.

People who are sensitive or allergic to gluten may experience these symptoms due to the presence of gluten in beer.

Chewing gum

When people chew gum, they tend to swallow a lot of air, which can build up in the stomach and potentially become trapped in the gut.

Many chewing gums also contain sugar alcohols. On ingestion, sugar alcohols can cause gas and bloating in the large intestine.

Hard candy

As with chewing gum, sucking on hard candy can cause gas as a person is more likely to swallow air that then gets trapped in the digestive tract.

Many hard candies also contain a lot of sugar alcohols, which can lead to gas and bloating.

Fatty foods

Fatty foods slow digestion. When the body has to work very hard to digest food, as is the case with fried foods, gas may become trapped in the gut.

Foods That Cause Excessive Gas

Foods and Flatulence: The Biggest Offenders

Everyone’s body reacts differently to different foods — some people have no trouble digesting milk products, while other people suffer excessive gas from it. To figure out what’s triggering your flatulence, pay attention to the foods you eat, and keep a diary to link symptoms of excessive gas to your diet.

The different types of sugars found in foods — including fruits and vegetables — are often difficult for the body to handle. Here are specific foods fitting this description:

  • Milk and dairy products
  • Starchy foods like potatoes and pasta
  • Wheat and oat bran
  • Foods sweetened with artificial sweeteners, such as soda, gum, and hard candy
  • Bananas, peaches, apricots, pears, and raw apples
  • Raisins and melons
  • Prunes and prune juice
  • Colas and fruit drinks sweetened with fructose
  • Beans and lentils
  • Onions, green peppers, shallots, and scallions
  • Cauliflower, broccoli, Brussels sprouts, and peas
  • Corn, celery, artichokes, asparagus, and carrots

Not all of these foods may give you excessive gas, and you may find completely different foods that do. (Keep in mind that excessive gas can also be caused by certain medications, health conditions, and swallowing too much air when you chew gum or eat too quickly).

Food and Flatulence: Getting Gas Under Control

Once you’ve figured out which foods cause you to suffer from excessive gas, it’s time to limit them in your diet. One thing to keep in mind is that if you’ve recently increased the fiber in your diet — a good idea for better digestive health and bowel regularity — excessive gas is common. Your body might take a couple of days or a week to get used to the extra fiber and learn how to break it down. Then, your excess gas should go away. If it doesn’t, talk to your doctor about what you can do.

Remember that gas is normal, and there’s a huge health benefit to eating a lot of fiber. But if these foods cause you to have frequent, persistent gas or pain in your abdomen, you may have to find some dietary alternatives. A healthy diet should make you feel great, not gassy.

Could You Have a Banana Allergy or Intolerance?

In the UK we are bananas about bananas. On average, we munch our way through 5 billion every year.

One of the most versatile fruits available, bananas reach us supplied in their own natural packaging and high in natural slow release sugars, making them an energy and nutrient rich snack staple. They contain essential nutrients like potassium, which is important for strengthening the bones and maintaining a healthy blood pressure. As well as this, the high fibre and antacid containing properties of the fruit make them a great choice for those wanting to ensure a healthy gut.

However, for some, the health benefits of banana may be outweighed by the seemingly unavoidable discomfort the fruit can cause. For those who are allergic or intolerant to the banana, the fruit can cause unpleasant reactions. As the symptoms of banana allergy and intolerance can display themselves in a variety of ways from person to person, we’ve put together a guide to help explain the difference between the two.

What is a banana allergy?

An estimated 0.1 – 1.2% of the population experience severe banana allergy. Symptoms, such as swelling of the lips and tongue, wheezing, cramps and diarrhoea typically occur immediately or very soon after eating the fruit. Skin itching and rashes can also develop after touching the fruit or peel.

It’s thought that a banana allergy is not solely brought on by the fruit itself, but by the protein chitinase. This protein is also present in kiwi and avocado, so it’s not uncommon for sufferers of banana allergies to also react badly to these two fruits. Perhaps more surprising is the fact that latex may be a trigger to banana allergy sufferers, with around 45% of latex allergy sufferers also being allergic to bananas. This is due to the naturally occurring levels of chitinase in the rubber tree, the sap of which is used to make latex.

What are the symptoms of banana allergy?

Symptoms of banana allergy can differ and vary in severity from person to person, but some types of reaction appear to be more common than others. Frequently cited symptoms include:
• Itchy mouth and throat
• Hives
• Stomach cramps
• Diarrhoea
• Vomiting
• Fever
• Rash
• Shortness of breath
• Anaphylactic shock (in severe cases)bn

What is a banana intolerance?

Unlike a banana allergy, sufferers of banana intolerance need to eat the fruit before symptoms can occur. Like many food intolerances, these symptoms do not always have an immediate onset, and can occur up to a few days after eating the fruit. This means it can sometimes be difficult for sufferers to identify banana intolerance, as the symptoms may be mistakenly attributed to other factors.

Food intolerances can occur when the body incorrectly identifies the proteins in a food, in this case bananas, as foreign. This can happen when small particles of food escape through the gut wall into the bloodstream. The body sees these particles as a potential threat and sends out antibodies to fight them. These IgG antibodies trigger an inflammatory response which can cause the unwanted conditions that affect areas of the body such as the skin or digestive system.

What are the symptoms of banana intolerance?

How people with banana intolerance react after eating the fruit differs. For some, they might experience mild digestive discomfort, while for others, the problems could be more severe. Symptoms can include:
• Bloating
• Stomach pain
• Stomach cramps
• Excessive gas
• Diarrhoea
• Headaches
• Rashes

What should I do if I think I have a banana allergy/intolerance?

If you think you might have a banana allergy, and are conscious you may have previously suffered a severe reaction to banana, it’s important to see a doctor. If left untreated, allergies have the potential to be life threatening, so getting a diagnosis is extremely important.

If you suspect you are experiencing intolerance to banana you should first consult your GP to rule out a more serious cause for your symptoms. If your symptoms aren’t caused by an underlying condition, you might like to confirm whether food intolerance is the cause by taking a YorkTest food intolerance programme. Unlike allergies, intolerances aren’t always lifelong. It is possible to reintroduce trigger foods into the diet after a period of elimination so you might not have to miss out on that teatime banana bread forever.

13 Vegetables That Will Make You Gassy

It’s not an issue we frequently discuss, and yet everyone has this problem at some point in their lives: gas. It’s a fact that everyone has gas in their digestive tract, and the Cleveland Clinic says most people pass gas about 14-23 times a day (yes, even you, precious). Symptoms of gas may include belching, flatulence, bloating, abdominal pain, and perhaps a little embarrassment.

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Gas can be caused by a normal breakdown of undigested foods by harmless bacteria in your colon, or by swallowing too much air while quickly eating or drinking. Another sneaky culprit that can also cause gas? Your favorite vegetables.

Vegetables such as artichokes, asparagus, broccoli, cabbage, Brussels sprouts, cauliflower, cucumbers, green peppers, onions, radishes, celery, and carrots can cause excess gas. But why?


Image zoom Credit: maxx777/Getty

A type of sugar called raffinose is found in asparagus, Brussels sprouts, broccoli, radishes, celery, carrots, and cabbage. These veggies are also rich in soluble fiber, which doesn’t break down until reaching the small intestine and can also cause gas.

Immature Peppers

Image zoom Photo: Howard L. Puckett

Did you know that green bell peppers are just immature, unripened red peppers? Because green peppers haven’t yet reached their peak ripeness, they have certain chemical compounds that can cause tummy troubles for some.


Image zoom Photo: Jennifer Causey

Onions, artichokes, garlic, shallots, and the white part of leeks are all high in fructans, a type of fiber made of fructose molecules. Humans lack the necessary enzyme to break down fructans, so we’re not able to “fully” digest them. Improper digestion can lead to problems like gas and bloating.
Bottom line? Not all of these vegetables will make you gassy, and it’s important to keep eating vegetables for a balanced diet. Your best bet is to find your personal triggers and work around them. If you feel like you have excess gas or other stomach issues, always talk to your doctor to discuss what options work best for you.

12 Fruits That Cause Gas & Non Gassy Alternatives

Healthy fruits taste great and provide valuable antioxidants, minerals, vitamins and other nutrients. Unfortunately, certain fruits eaten in excess can also be a hidden cause of gas, bloating, stomach ache and intestinal cramps for many people.

If you are experiencing digestive problems and are wondering whether a certain type of fruit could be the culprit, this page lists the 12 worst fruits for excessive flatulence, belly bloat, tummy pain and even diarrhea.

You’ll also find a helpful list of non gassy fruit and a useful process for identifying which fruits cause problems for you personally and a way to still enjoy them without experiencing bad gas and other intestinal upsets.

12 Gassy Fruits and Why They Cause Problems

Not everyone will be affected in the same way by the fruits on this list of potential bad gas promoters.

Certain problematic substances in apples and cherries for instance may be handled by your digestive system well, while the high fruit sugars in pears or pineapples could quickly causes bloating and gas for you.

It’s best to consider the following list of gassy fruits as potential suspects, and use caution when eating large amounts of them, but don’t stop eating a fruit completely until you’ve checked how it affects you using the method at the end of this article.

1. Bananas

In the number one spot for fresh fruit that causes bad gas and an upset stomach are bananas. Though the level of ripeness of a banana can heavily influence whether they will cause you digestive problems or not.

Unripe bananas contain a lot of resistant starch, up to 80% by some estimates. Resistant starch is not digested properly by your body and has to be broken down by bacteria in your intestinal tract.

This digestive resistant starch in bananas is often referred to as a ‘prebiotic‘, in that it can feed beneficial bacteria in your lower intestine. But it can also feed bad bacteria in your colon as well, especially if they are in the ascendancy.

Generally, bad bacteria will create the smelliest flatulence as they break down the resistant starch from an unripe banana. All bacterial fermentation of this fruit can create excessive gas though.

A banana is actually considered unripe not just when it is still green, but right up to a full yellow color. Only when bananas start to get small brown spots on them are they truly ripe.

Before this point, bananas will contain flatulence causing resistant starch. As they ripen this starch converts to simple sugars like fructose and glucose.

A fully ripened medium banana will have around 5.7 g of fructose and 5.8 g of glucose, according to USDA nutritional information.

Fructose itself can cause digestive problems for some people, but bananas aren’t an especially high source compared to some other fruits.

In most cases, if you are experiencing digestive problems like gas, stomach cramps and bloating with bananas, then you probably need to let them ripen further before you eat them.

All yellow and not green is not enough to stop a banana causing gas. Try one with brown spots on its skin and see if it is easier for you to digest properly.

The good news is that as they ripen bananas increase in nutrient content, particularly potassium, magnesium, vitamin B6, vitamin C and other antioxidants.

The bad news is they are high in simple sugars when fully ripe and are not recommended to have too often if you’re trying to lose weight.

Eaten in excess, bananas do cause gas for most people, especially when unripe. One fully ripened fruit as an occasional treat though shouldn’t cause too many issues.

2. Apples

Eating apples can make you gassy and cause digestive problems like stomach cramps, bloating and even diarrhea, but for different reasons than bananas.

The main reason apples cause gas is because they are full of intestinal bacteria feeding sugar alcohols like sorbitol.

Sorbitol is a complex string of sugars that cannot be broken down properly in your small intestine. Instead, it passes largely undigested to your large intestine where, in high enough amounts, it causes an osmotic purge.

This occurs when water the intestinal wall has absorbed is quickly released back by osmosis in the opposite direction into the colon. The result is watery stools or outright diarrhea and can happen quite suddenly when enough sorbitol is consumed.

Even at low levels, sorbitol has to be broken down by bacterial fermentation. When enough gas is produced in this breakdown the result is usually stomach aches, bloating, cramps and a lot of flatulence.

Studies have shown that the higher the sorbitol content in an apple, the more people prefer the taste of it. So varieties with the most sorbitol have become the most popular apples to eat.

In testing, sweeter red breeds like Jonagold, Braeburn and Fuji apples had the highest levels of gas causing sorbitol, while the smaller and tarter green apples generally contain much less.

Sorbitol is actually found in much higher quantities in low-sugar confectionery, sugar-free sodas, low-calorie foods, processed fruit juice and chewing gum.

Manufacturers seem to find it a cheap and convenient food additive, but the fact that it is also sold as a laxative at the drugstore should be a good indicator of what it does to your insides when you have too much of it.

It’s best to avoid sorbitol is much as possible if you are experiencing an upset stomach, bloating, watery stools or irritable bowel syndrome.

The occasional apple makes for a healthy snack and shouldn’t cause too much flatulence for most people.

Too many apples or apple juice can easily cause bad gas though, and even diarrhea, so it’s best to moderate your consumption, especially of the sorbitol-rich sweet red varieties.

3. Cherries

Delicious cherries are a delight to eat but you might want to limit yourself to just a handful to avoid bloating, constant gas and other gastrointestinal issues.

Cherries are considered a high FODMAP food, meaning they contain substances known to be a problem for people suffering from IBS and other chronic digestive conditions.

Even for those who don’t usually experience intestinal problems, going overboard on a big bag of sweet cherries can cause tummy bloat, farting, cramps and even diarrhea.

Cherries contain a combination of indigestible fiber, sugar alcohols like apples and significant levels of fructose, that, under the right conditions, can be malabsorbed in your gastrointestinal tract.

There is also some suggestion that certain people may experience nausea and even vomiting from the antioxidant quercetin found in relatively high levels in cherries.

Though unless you know you have an allergy to quercetin, I wouldn’t avoid cherries, or other healthy sources like berries, tomatoes and leafy greens, over this.

It’s best to enjoy this healthy little fruit in moderation, rather than having too many cherries at once which can lead to difficulty digesting them and excessive flatulence and bloating later on.

They are a great source of minerals like iron, vitamins and cancer-preventing antioxidants and having a healthy handful, rather than a whole bag, shouldn’t cause gas problems for most people.

4. Grapes

Juicy grapes are another otherwise healthy fruit that can cause gas and intestinal upsets if you eat too much of them. They are very rich in fructose, which is a type of simple sugar that most people get far too much of in the diet these days.

At high enough levels, fructose is malabsorbed and eating large amounts of grapes, or particularly grape juice, could easily provide enough of it to cause digestive problems. In fact, packaged grape juice can even cause diarrhea for some people if consumed in excess.

If you suspect grapes in particular may be causing you stomach pain, bloating and gas then two other substances they contain could also be the culprits.

The first is salicylates, naturally occurring chemicals in the skin of fruits that help protect them against diseases and insects. Salicylates can be found in many foods and most people don’t seem to have a problem with them.

Some are sensitive to these chemicals though and experience symptoms like headaches, anxiety and rapid heartbeats when they have too much salicylate-containing foods in their diet.

Another potential symptom of salicylate sensitivity is digestive problems and people with irritable bowel syndrome are advised to avoid it as a potential trigger for intestinal distress.

Due to the fact that we eat a lot of the fruit’s skin when we eat grapes, they are a relatively high source of salicylates. If you eat grapes regularly and are getting unusual gas and bloating you may want to try a week off from them and see if it helps.

Another substance that may cause intestinal pain, nausea and cramps that is found in grapes are tannins. These polyphenols a generally considered healthy, but if you are sensitive to green tea and wine (other high sources) then it may be best to limit grapes to avoid similar problems.

Tannin and salicylate sensitivity is quite rare though. It seems most likely that grapes make people fart because they are so delicious that it’s very easy to eat too much of them.

With their high levels of fructose, grapes can definitely cause gas if you eat a whole bag of them in one sitting.

5. Pears

Like apples, pears are a high source of gas causing sorbitol. They are also full of fructose sugar that can be malabsorbed in the digestive tract and lead to an upset stomach and even diarrhea.

In fact, processed pear juice, and other fruit juices like apple and grape, are very heavy sources of fructose, almost as bad as high fructose corn syrup sweetened sodas.

It’s far better to avoid packaged fruit juice and make your own much healthier juices instead. Not only to avoid bloating, cramps and other intestinal upsets, but also to avoid putting on body fat.

Eating any more than one pear at a time is quite likely to cause gas and pear juice, as a concentrated source of both fructose and sorbitol, should be completely avoided.

6. Mangoes

Mangoes are high in both fiber and particularly fructose and when you eat them you tend to enjoy a lot of them, which can cause problems with flatulence and belly bloating.

Like bananas, mangoes also contain a fair amount of digestive resistant starch before they are fully ripened and it turns to sugars.

If you’ve experienced a lot of gas or other digestive problems after eating a mango then you may have had one that wasn’t fully ripe. Make sure your mango is quite soft before you open it to eat it and limit yourself to just one to avoid problems digesting it.

7. Pineapple

Pineapple is an interesting addition to this list of fruits that cause gas. On the one hand, it does contain a fair amount of fructose sugar and fiber, both of which can cause flatulence.

On the other, it is also a rich source of digestive enzymes like bromelain, which actually helps to break down undigested protein in your digestive tract.

Poor protein digestion and the putrefaction of proteins in the colon is the most common cause of those really smelly farts we all want to avoid.

The bromelain enzyme is found predominantly in the pineapple core and can help cleave protein bonds during digestion, preventing ‘rotten egg gas’ from ever forming in the first place.

If you think pineapple is giving you gas and can’t eat it then you still might benefit from a broad spectrum digestive enzyme with bromelain like this.

Take it with any high protein meal to improve digestion and prevent protein putrefaction in the colon.

8. Watermelon

A good source of fiber and potassium for healthy digestion, watermelon can also cause gas, bloating and an upset stomach when eaten in excess.

These negative side effects of eating watermelon are due to its high levels of fructose and particularly the sugar alcohol mannitol .

People often eat watermelons as a dessert after a heavy meal too, which is the worst possible time to eat them. With their water content, melons digest very quickly and should always be eaten on their own or at least before slow digesting proteins and starches.

Honeydew melon and cantaloupe are good low gas alternatives to watermelon as they have less sugar alcohols and fructose. It’s still best to consume these melons on their own though to avoid stomach pain and bad gas.

9. Berries

Nutritious berries like strawberries, raspberries and blackberries can also, unfortunately, be a cause of gas problems.

Blackberries and raspberries, while very healthy in other ways, are quite high in sorbitol and should be eaten in moderation to avoid bad gas, bloating and possibly diarrhea with excessive consumption.

Strawberries are high in fructose and have both sorbitol and fiber that can make you gassy. With their sweet taste, many people tend to rush them down as well without chewing them properly first to help digestion.

With all berries, potential issues with salicylates causing intestinal distress mentioned in the section on grapes causing gas may also be relevant.

Even though berries like raspberries, blackberries and strawberries can cause gas, they are simply too healthy to recommend avoiding completely.

Try eating them in smaller amounts more often, rather than all at once, to avoid them making your stomach hurt.

10. Apricots, Peaches, Plums and Nectarines

Despite their great taste and otherwise healthy nutritional profile, plums, peaches, apricots and other stone fruits are another potential culprit when it comes to excessive flatulence.

Apricots, peaches and plums in particular have some of the highest levels of sorbitol and other gas causing sugar alcohols. Peaches are also full of fructose, though not to the same levels as grapes, pears or mangoes.

Nectarines were also shown in this laboratory analysis to have the most fructooligosaccharides of any fruit measured. These complex sugars can aid digestive health but in large doses will easily make you fart too much.

While stone fruit like nectarines, peaches and apricots can make you gassy, their mild laxative effect and high fiber means they are often recommended to help you poop. Some medical resources even encourage doctors to encourage patients to use fresh plums and apricots for constipation.

11. Canned Fruit

Fruits like peaches and apricots are often canned which makes them lower in nutrition, higher in fructose and sugar alcohols, quite unhealthy and definitely a potential cause of excessive flatulence.

Canned apples, pears, mango and pineapple are also very gassy foods to eat and often promote bloating, stomach cramps and even diarrhea for sensitive people.

It’s best to avoid canned fruit and stick to fresh fruits for their superior health nutrients. Even then, with fruits like plums, nectarines and apricots, it’s recommended to enjoy them in small amounts only to avoid tummy bloating and unwanted gas.

12. Dried Fruits

Beyond canning fruit, there is one way of consuming it that is even more likely to cause gas and digestive problems – eating dried fruit.

When fruit is dried, all of the potential gas-causing compounds discussed, like sorbitol, fructose, indigestible fiber and more are heavily concentrated and made much more difficult to break down in your digestive tract.

Dried fruit is quite difficult to digest for most people and unless you chew it really well it will probably end up being broken down with fermentation by bacteria in your colon.

The worst dried fruits for gas are dried apricots, figs, plums, dates, raisins and prunes. These products usually have very high levels of sorbitol, fructose and indigestible fiber.

Some manufacturers even coat dried fruit with extra gas causing sorbitol powder for some strange reason. This may make their product as little sweeter but it can have terrible intestinal side effects for many people.

It could be argued that for a healthy digestive tract dried fruit can be a prebiotic, feeding the good bacteria in your lower intestine.

This is particularly true of organic and unsulphured prunes like these which have been shown to improve digestive health and help prevent colon cancer.

But for most people looking for why fruits are causing gas and other intestinal problems like bloating and cramps, dried fruits would be the first to remove from your diet in the process of elimination.

If you want to avoid gas from dried fruit then eating them with a broad spectrum digestive enzyme like this one I use is recommended.

Otherwise, unless you have a very healthy digestive system, dried apricots and other dehydrated fruits will make you fart later in all but the smallest amounts eaten.

5 Kinds of Fruit That Don’t Cause Gas

If you’d still like to enjoy some fruits without digestive problems, these 5 types of non gassy fruit are the least likely to cause flatulence, bloating and other intestinal upsets.

  1. Citrus fruits like lemons, limes, oranges, mandarins, tangerines and grapefruits are usually good low gas fruit options for most people. Lemon or lime juice in water first thing in the morning will also help to improve your overall digestion and assimilation. Packaged orange juice is concentrated sugar and bad for gas.
  2. Cantaloupe and honeydew melon are low in both sugar alcohols and fructose, though their fiber may still cause some people issues. Watermelon does unfortunately have quite a bit of sugar alcohol and can be a problem for bloating and farting.
  3. In terms of berries, blueberries and cranberries (not dried) are good low gas alternatives and both boast an impressive antioxidant and nutritional profile.
  4. Avocados are an excellent non gassy fruit and with their beneficial monounsaturated fats and high antioxidant content are also extremely good for you.
  5. Tropical papaya is another great fruit to eat to avoid flatulence and digestive problems. In fact, it contains a digestive enzyme called papain that helps to break down undigested protein and therefore will help to prevent those really smelly farts.

Don’t Stop Eating Fruits

My advice would be to not stop eating healthy fruits like apples, grapes, cherries and bananas, even though they may cause you some gas on occasions.

Usually, it’s only when eaten in excess that fruits cause gastrointestinal issues like stomach ache, belly bloat and diarrhea.

Rather, try a week off from all of the gassy fruits listed here, like pineapple, pears, mangoes, bananas, strawberries, and especially problematic canned fruit and dried fruits like apricots.

Then, once you’ve taken this break, slowly reintroduce them one at a time and see how they affect you.

Eat only that particular fruit on its own at first, in a decent amount and away from other foods, and you should be able to identify which fruits give you an upset stomach and cause the worst bloating and flatulence for you personally.

Once you’ve identified a particular fruit that causes you gas you can still choose to eat it by taking a comprehensive digestive enzyme like this that breaks down sorbitol, fructose, indigestible fiber and other problematic substances in fruits before they can cause intestinal problems later on.

I hope this list of both gas causing fruit and non gassy alternative fruits has been helpful and would appreciate if you could share it to help other people out there.

Few people know that healthy fruits can cause digestive problems, but identifying the particular fruit that causes gas for you is the first step in fixing the problem.

This article may contain affiliate links to products I recommend. As an Amazon Associate I earn from qualifying purchases.

Photo 1: Dave Crosby / Photo 2: 1sock / Photo 3: Striving Bean

Last Updated on November 30th, 2019

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