Top 10 Foods That Cause Gas

Most people suffer from flatulence without knowing the real cause of their problem, this ailment is often caused by swallowing air and breakdown of food particles during digestion. With the consequences being burping, passing of gas or feeling bloated. Studies show that an average person passes gas around 14 times a day, but those with this condition do so at an even higher rate. If you experience gas more frequently, then there are certain diets that should be avoided to manage the situation. This is especially the case when it comes to people with Ulcerative Colitis, Crohn’s Disease, or IBS because usually their digestive system already has a hard time processing foods. Here are the top 10 common foods that cause gas.

Top 10 Foods That Cause Gas

1. Beans

beans gas

Most health experts agree that beans top the list of flatulence causing foods. They contain a higher percentage of raffinose than other products, which simply translates to more gas as a byproduct of digestion. Being a difficult to digest complex sugar, raffinose passes through small intestines and into large intestines where break down of bacteria occurs, producing methane, hydrogen and carbon dioxide which then exits through the rectum.

However, it’s still possible to reduce gas without cutting out on beans. This can be done by buying safe and canned over-the-counter products. They have been found to reduce bloating in some people. In addition, soaking the beans overnight can also help prevent excess gas formation while cooking.

2. Dairy Products

Dairy products like cheese, milk and ice cream contain lactose protein which can only be assimilated by enzyme lactase. Those who lack sufficient amounts of this neutralizer in their bodies often have difficulties digesting the protein, a condition normally referred to as lactose intolerance.

Bloating is a clear symptom of stomach reaction. If you suspect lactose sensitivity, then it might be necessary to minimize your symptoms by considering non-dairy replacements like almond milk or soy products. Alternatively, try taking one lactose tablet before consuming any foods that contain lactose.

3. Whole Grains

Most whole grains including wheat, rye and oats contain starch, fiber and raffinose components. These are broken down in the large intestines by bacteria, causing gas formation. As a matter of fact, only rice does not trigger flatulence despite being a grain itself. We recommend going gluten-free anyways!

4. Vegetables

While vegetables are healthy by themselves, often packed with essential minerals and vitamins. Certain types such as broccoli, asparagus, cabbage, Brussels sprouts and cauliflower can cause excess gas buildup. Same as beans, they also contain complex sugar, raffinose, which is hard to digest. Consult with a doctor before removing veggies completely from your diet.

5. Carbonated Drinks

carbonated drinks gas

Carbonated beverages like soda can significantly increase the amount of gas being swallowed. When this air enters your digestive system, it must pass through by any means possible and this causes burping. Substituting soda for juice, water or tea can help avoid this situation. Try alkaline water, it’s amazing and will balance out the pH of your system!

6. Fruits

Certain fruit varieties like pears, peaches, prunes and apples contain sorbitol compound. Which cannot be digested properly by stomach enzymes. Some even have miscible fiber elements that easily dissolve in water. These compounds pass through large intestines, where bacteria breaks them down to hydrogen, methane and carbon dioxide gas.

Plums on the other hand are packed with polyols, which resemble both sugar and alcohol chemical chains. These are fermented by stomach bacteria during digestion, leading to gut problems like gassiness.

7. Aromatics/Food Flavorings

Vegetables with strong flavors, such as scallions, leeks, shallots, onions and garlic contain a type of fiber that mostly consists of fructose molecules. Humans naturally lack the enzymes needed to break down these elements, so no one can actually digest them fully. This consequently leads to gut conditions like flatulence. Experts estimate that 1 in every 3 people has fructose malabsorption problem. Note that this condition can sometimes cause diarrhea and even digestive issues.

8. Snow Peas

They can be refreshing to take, but also leave your belly feeling full of air. This is because snow peas contain (GOS) galacto-oligosaccharides, a chain of complex sugars that are difficult to digest and also feed gut bacteria hence causing gassiness. In addition, this food has fructans and is high in molecular polyols, which are only tentatively dissolved by the body. Yet another cause of belly issues.

9. Processed Consumables

These are packaged foods such as bread, cereal, snacks and salad dressing. They contain various chemical ingredients, like fructose and lactose which when mixed together can potentially lead to an increase of gas.

10. Chewing Gum and Candy

chewing gum gas

Though gum may seem not likely to induce bloating, chewing for lengthy periods of time can make you ingest more air and this is where the problem lies. In addition, some confectioneries are sweetened with sugar alcohols that may be difficult to ingest such as xylitol, mannitol and sorbitol. This same effect also applies to hard candy and carbonated drinks. If you belch a lot after taking these items, then your physician may recommend staying away from confectioneries altogether.

Effective Remedies

Most other vegetables can help curb bloating, apart from those mentioned above. Always go for those that do not contain FODMAPs, also known as rapidly ferment-able carbohydrates. These can aggravate your gut, and can as well be difficult for some people to digest. Your veggies should preferably be rich in anti-inflammatory minerals such as magnesium. Some good examples are spinach, kale, bell peppers, tomatoes, potatoes and eggplant. All of which are high in phytonutrients, fiber and antioxidants, but also generally low in fats and calories.

Another great way to prevent gas is to introduce more fiber into your diet. Metamucil and eating bananas are a good way to do this.


Most people think that the food they are taking is good to eat, but sometimes they can trigger gas buildup in the small intestine or stomach. Causing flatulence and a protruded belly. The best way to prevent this from happening is checking your diet. However, if you are still taking either of the above foods then there are ways that gas buildup can be reduced. Remedy vegetables can help beat imbalanced stomach enzyme composition and inflammation, soothing your gut and shrinking stomach bulging as well. In addition, there are healthy eating, lifestyle and exercise programs that one can try to further improve on their condition. While most gas problems can easily be treated without requiring professional help, if symptoms persist seek medical advice. Don’t let stomach problems prevent you from enjoying the most out of your life, take these simple tips into consideration and all will be fine.


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