Gassy Foods Diet

Gas-reducing Diet

The purpose of this diet is to eliminate foods that may be contributing to excess gas. While gas is a normal part of digestion, too much gas—whether it presents itself through belching, bloating, or flatulence—can be uncomfortable. Excess gas is usually attributed to diet, but certain medical conditions can also increase gassiness, including:

Therefore, it is important that you talk to your doctor about any symptoms that you may be having.

How Does Diet Cause Excess Gas?

Gas is a normal by-product of digestion. Swallowing air can cause gas to build up in our stomach, usually resulting in belching. Certain foods increase flatulence by providing nutrients to the gas-producing bacteria that reside in our lower intestines. High-fiber foods often cause gas, especially if you are not used to eating them. Flatulence and bloating can also be caused by lactose intolerance. This condition is when there is not enough of the enzyme that breaks down milk sugar.

Foods to Avoid

The below list should be used as a guide. These are foods and beverages that are known to cause excess gas in many people, but you may tolerate them just fine. Before you avoid these healthy foods, try to figure out which ones cause gas in you.To pinpoint which foods may be contributing to your excess gas, consider keeping a food log to track the foods that you eat and their effects.

Breads and Cereals

Whole grains (whole wheat, brain, oats) and whole grain products


  • Asparagus
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Corn
  • Cucumbers
  • Leeks
  • Onions
  • Peas
  • Peppers
  • Potatoes
  • Radishes
  • Sauerkraut
  • Turnips


  • Apricots
  • Apples
  • Pears
  • Peaches
  • Cantaloupe and other melons
  • Raisins
  • Prunes
  • Citrus fruits


Milk and other dairy products, including highly fermented cheese

Meat and Beans

Beans and other legumes (baked beans, garbanzo, kidney, lentil, lima, navy, pinto)

Sorbitol-Containing Products

Sugar-free hard candies and gum


  • Milk and milk products (if lactose intolerant)
  • Carbonated drinks

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