14 Gas-Causing Foods (Not Beans) and Better Alternatives

Understanding the Causes of Gas and Foods That Can Help

Gas is a natural part of digestion, but certain foods can lead to increased flatulence and gastrointestinal discomfort. Knowing which foods may cause gas and what alternatives you can try can help you manage these symptoms more effectively.

According to Suzie Finkel, RD, founder of Well Digested Nutrition in New York City, gas is primarily produced by bacteria in the large intestine when they ferment specific types of carbohydrates. These include plant-based fiber and sugars. While moderate gas is a sign that your gut is functioning normally, excessive gas can be uncomfortable.

14 Foods That Cause Gas

1. Onions and Garlic

Onions and garlic contain high concentrations of fructans, a type of carbohydrate that is difficult to digest. These are part of the FODMAP group, which can cause gas, especially for people with irritable bowel syndrome (IBS) or other gastrointestinal sensitivities.

What to Try Instead: Swap onions and garlic for fennel and carrots, which provide flavor without the digestive discomfort.

2. Cruciferous Vegetables

Vegetables like broccoli, cabbage, and Brussels sprouts contain raffinose, a sugar that can be tough to digest, leading to bloating and gas.

What to Try Instead: Cook cruciferous vegetables or reduce portion sizes. Opt for easier-to-digest greens like lettuce, peppers, beets, and carrots.

3. Starchy Vegetables

Potatoes, sweet potatoes, and corn can cause gas as they break down in the large intestine, leading to bloating and gas.

What to Try Instead: Try jicama as a lower-starch alternative. It has a similar texture to potatoes without the digestive upset.

4. Legumes

Legumes such as beans, peas, and lentils contain insoluble fiber, which can be poorly fermented in the gut, causing gas and bloating.

What to Try Instead: Soak legumes before cooking, add herbs like ginger or cumin, or use digestive aids like Beano.

5. High-FODMAP Fruits

Fruits like apples, watermelon, and cherries can cause gas due to their high fructose or sorbitol content.

What to Try Instead: Choose low-fructose fruits such as cantaloupe, kiwi, and pineapple. Introduce high-fructose fruits gradually.

6. Cucumbers

Cucumbers contain cucurbitacin, a compound that can cause gas and bloating. Other produce like wild pumpkins and squash also contains this compound.

What to Try Instead: Avoid cucumbers if they cause discomfort. Choose lettuce, zucchini, tomatoes, or okra instead.

7. Sugar Alcohols

Sugar alcohols like xylitol and sorbitol are commonly found in diet foods and can cause gas and cramping.

What to Try Instead: Look for products sweetened with erythritol or stevia. Make homemade snacks using fruit, nuts, and seeds.

8. Dairy

Lactose intolerance affects millions of Americans, and dairy products can cause gas, bloating, and diarrhea.

What to Try Instead: Choose lactose-free milk or non-dairy alternatives like oat or almond milk. Consider taking Lactaid, a lactase enzyme supplement.

9. Whole Grains

Whole grains are beneficial for health, but adding them suddenly can cause gas and bloating.

What to Try Instead: Gradually introduce whole grains and drink plenty of water to aid digestion.

10. Foods With Gluten

Gluten can cause gas and bloating in people with celiac disease or non-celiac gluten sensitivity.

What to Try Instead: Switch to gluten-free alternatives like quinoa or brown rice. If symptoms persist, consult a doctor.

11. Fried Foods

High-fat foods slow digestion, allowing food to ferment longer in the colon, which can cause gas and bloating.

What to Try Instead: Opt for baking or pan-searing instead of deep frying. Ask for sauces on the side when dining out.

12. Candy

Hard candies can cause gas due to swallowed air and artificial sweeteners.

What to Try Instead: Choose chewable candies instead of hard ones.

13. Gum

Chewing gum can lead to swallowing extra air, causing gas.

What to Try Instead: Limit gum chewing or choose alternatives that don't cause gas.

14. Sugary Drinks

Carbonated drinks trap air in the digestive system, leading to belching and gas.

What to Try Instead: Drink plain water or infused water instead of sugary beverages.

Tips for Reducing Gas and Discomfort

Gas is a normal part of digestion, but if it causes pain or discomfort, consider the following tips:

• Try a Supplement: Digestive enzymes like Beano or peppermint tea may help reduce gas.
• Focus on Portion Control: Eating smaller amounts of gas-inducing foods can improve tolerance.
• Slow Down: Eating and breathing slowly can prevent gas buildup.
• Check In With Your Doctor: Persistent symptoms may indicate a more serious issue.

If you're experiencing ongoing digestive issues, working with a registered dietitian can help identify trigger foods and create a personalized meal plan.