Fruits That Give You Gas

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When it comes to Fruits That Give You Gas, the more watery they are, the worse they make you feel. That’s because these types of fruits contain a lot of air (and air is what causes intestinal bloating.) You may have noticed that mangoes or papayas give you the worst gas in your belly. That’s because they are ripe fruits which contain plenty of air! On the other hand, bananas and oranges aren’t ripened when eaten which means they’re a much better choice if you want to stay fart-free.

Gas from certain foods is a very common problem, especially for individuals that have sensitive stomachs and colons. Gas from foods can be so embarrassing! Even though there are other ways to treat gas from food, the most effective is to avoid foods that are causing the gas. These six fruits are know for causing gas in the stomach.

The Foods Most Likely to Cause Gas

Beans have the reputation of being “the musical fruit,” but there are plenty of other gassy foods. They all have the potential to contribute to intestinal discomfort, such as bloating and flatulence.

This article presents a number of fruits, grains, and other foods that can cause gas. If gas is a problem for you, knowing about these gassy foods can help you to make changes in your diet.

What Makes Foods Gassy?

In general, gassy foods are those that contain certain types of sugars: fructose, lactose, raffinose, and sorbitol. They also include some foods with soluble fiber. These elements in food are not digested in the stomach. They make their way down to your intestines where bacteria break them down. The end result of this breakdown is the release of gas.​

Vegetables and Legumes

Crock of baked beans

The vegetables listed here are among the most likely to give you gas due to the fact that they contain the sugars raffinose and/or fructose. Remember that these foods are actually very good for you, so just avoid them at times when you feel you need to be gas-free. These foods include:

  • Artichokes
  • Asparagus
  • Broccoli
  • Brussel sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Onions
  • Peas
  • Sweet potatoes

Among the legumes, these may cause the most gas:

  • Baked beans
  • Black beans
  • Black-eyed peas
  • Butter beans
  • Cannellini (white) beans
  • Kidney beans
  • Lima beans
  • Navy beans

Fruits

red Apples

The following fruits are known for causing gas. They contain fructose, sorbitol, and/or soluble fiber. These fruits are good for you, so try to eat them on days when it is OK if you are a little gassier than usual. They are:

  • Apples
  • Apricots
  • Mango
  • Oranges
  • Peaches
  • Pears
  • Plums
  • Watermelon

These dried fruits also may cause gas:

  • Apricots
  • Prunes
  • Raisins

Dairy Products

milk and various cheeses

You may find that eating dairy products results in unwanted gas. This is true even for people who do not have a lactose intolerance because of the sugars in milk and other dairy foods. As our bodies age, we tend to produce less of the enzyme lactase. It is needed to help digest lactose, so dairy foods may become a problem causing gas.

To reduce gas, here are some dairy products to avoid:

  • Buttermilk
  • Cream cheese
  • Heavy cream
  • Ice cream
  • Milk
  • Processed foods with milk products
  • Ricotta

Recap

Foods with certain types of sugars and a lot of soluble fiber may cause gas. This is because the body breaks them down in the intestines, not the stomach. Many of the foods that can give you gas are healthy and essential in your diet. You don’t want to avoid them altogether. It’s better to limit the specific foods that bother you, or to avoid gassy foods only at certain times you may think are important.

Whole Grains

Wholegrain food still life shot on rustic wooden table

Whole grains provide some helpful vitamins and are a source of dietary fiber. However, some foods have a higher soluble fiber content. They also contain raffinose, a type of sugar that can cause intestinal gas. Here are some to avoid:

  • Barley
  • Flaxseed
  • Rye
  • Wheat

Drinks

soda bubbles

Some beverages may contain fructose and sorbitol. They also may be carbonated. Drinks that can contribute to intestinal gas include:

  • Beer
  • Fruit juices
  • Soda (regular and diet) 

Sugar-Free Foods

sugar-free candy

Sometimes, the thing that gives us gas is something we have overlooked entirely. Many people do not know that a big cause of gas is sugar-free gum. Many sugar-free food products contain sorbitol, which can be fermented by gut bacteria. This may lead to unwanted gas.

Read labels carefully when you buy sugar-free gums, candy, and snack foods. This will ensure that you don’t choose the ones that have sorbitol in them.

Other Causes of Intestinal Gas

Bloating or Burping

It may help you to keep in mind that food is not the only cause of intestinal gas. The habits listed below can cause you to swallow air. This air may contribute to belching, bloating, and excess gas. Keep an eye out for:

  • Chewing gum
  • Eating too quickly
  • Drinking carbonated beverages
  • Sucking on hard candies
  • Dentures that don’t fit well
  • Smoking

Chronic Problems With Gas?

Fruits around a food journal

Diet changes are not the only way to reduce intestinal gas. There are many over-the-counter treatment options that work well. They help your body to digest the sugars that can cause gas, so that you can eat the foods that contain them without having a gas problem.

You will see that many of the foods on the above list are those that are quite good for you. They offer real nutritional benefits. Most people do not need or want to eliminate them all from their diet. A better approach is to accurately pinpoint which specific foods are a problem for your body.

The use of a food diary may help you to identify which foods cause gas. Once you know that something is a problem food, try smaller amounts of it first. That way, you can still benefit from its nutritional value.

You may want to speak to your healthcare provider about trying the low-FODMAP diet. It was designed as a dietary approach to help treat people who have irritable bowel syndrome (IBS). The name is an acronym for certain carbohydrates found in common foods.

This diet calls for a short-term restriction of FODMAP foods that may contribute to IBS symptoms, including gas and bloating.

After the restriction (or elimination) phase, you would slowly start to introduce high-FODMAP foods back in your diet. This approach makes it possible to to find out which FODMAP foods are still a problem and need to be avoided.

10 Surprising Foods That Cause Gas

Apples

Apples

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The teachers’ favorite contains sorbitol, a sugar that’s naturally in many fruits. Some people’s bodies can’t absorb it properly, which gives them gas and bloating. It can cause diarrhea, especially for children.

Blackberries

Blackberries

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Maybe you’ve enjoyed them fresh, in a juicy cobbler, or dried in teas. Their natural sugar is good for people who want to cut back on sweets, but it’s not always good for the gut. If you have a problem digesting sorbitol, you may feel bloated, have belly pain, or have diarrhea, gas, or nausea.

Watermelon

Watermelon

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This popular summertime treat is high in fructose, a sugar in fruit. Your body can have trouble digesting it, so you might get gas. It’s rare, but the problem might be in your genes. Doctors call that a “hereditary fructose intolerance.” A blood test can tell if you have it.

Artichokes

Artichokes

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These veggies have a sugar called fructan that helps set off gas. If you don’t feel well after you eat them, just stay away from them.

Potatoes

Potatoes

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Spuds are usually a safe choice for a dinner side item. The starch gives some people gas and bloating, though.

Shiitake Mushrooms

Shiitake Mushrooms

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These famous fungi can make you get a little funky. Blame it on mannitol, another natural sugar. It can give you gas — and if you eat too much of it, it also can act like a mild laxative.

Peas

Peas

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Love them or hate them, these soft, green veggies have a chain of sugars called galacto-oligosaccharides that feed gut bacteria and cause gas. This can make for a not-so-pleasant post-meal experience.

Coffee

Coffee

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The caffeine in your favorite daily jolt might be making you bolt to the bathroom. Dial back on the java if you feel an urgent need to go or you get a stomachache after drinking up.

Oatmeal

Oatmeal

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This breakfast superstar has plenty of fiber, which lets you feel full and satisfied all morning. But if you add too much to your diet too quickly, your tummy might get a little uncomfortable. To get more of this important nutrient, introduce it slowly to your eating plan so you don’t overwhelm your system.

Cruciferous Veggies

Cruciferous Veggies

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They’re crunchy, delicious, and super healthy, but they can also be tough to digest. Veggies like broccoli, cauliflower, and Brussels sprouts might make you feel bloated or crampy. If they do, you may want to occasionally swap them for veggies that are less likely to give you gas, like bell peppers, zucchini, or green beans.

10 Foods That Cause Gas

Whether we’d like to admit it or not, everyone gets gas from time to time. Gas is caused by swallowing air and the breakdown of food in your digestive tract. The consequences are usually burping, feeling bloated, or passing gas. On average, most people pass gas at least 14 times per day. Some people have more gas than others, which may be uncomfortable or embarrassing. However, gas itself is not cause for alarm.

If you’re experiencing a lot of gas and bloating, making changes to your diet can help. Here are the types of foods that cause the most gas. Keep in mind that people’s bodies react differently, so if you make changes to your diet, avoid the foods you react to the most.

1. Beans

When you think of foods that cause gas, beans are probably at the top of the list. Beans contain a lot of raffinose, which is a complex sugar that the body has trouble digesting. Raffinose passes through the small intestines into the large intestines where bacteria break it down, producing hydrogen, carbon dioxide, and methane gas, which exits through the rectum.

To reduce gas without cutting out beans, one studyTrusted Source found the over-the-counter product, Beano, effectively reduced gas for some people. Soaking the beans overnight can also help reduce gas.

2. Dairy products

Lactose is a sugar that’s found in milk and most dairy products, including cheese and ice cream. People who don’t produce enough of the enzyme lactase have difficulty digesting lactose, which is known as lactose intolerance. Increased gas is one symptom of lactose intolerance. If you suspect you’re lactose intolerant, you might reduce your symptoms by trying nondairy replacements such as almond milk or soy “dairy” products, or taking a lactase tablet before eating foods with lactose.

3. Whole grains

Whole grains such as wheat and oats contain fiber, raffinose, and starch. All of these are broken down by bacteria in the large intestine, which leads to gas. In fact, rice is the only grain that doesn’t cause gas.

LEARN MORE

4. Vegetables

Certain vegetables such as Brussels sprouts, broccoli, cabbage, asparagus, and cauliflower are known to cause excess gas. Like beans, these vegetables also contain the complex sugar, raffinose. However, these are very healthy foods, so you may want to talk with your doctor before eliminating them from your diet.

5. Sodas

Sodas and other carbonated drinks can add significantly to the amount of air you swallow. When air gets into your digestive tract, it has to pass through somehow. This causes burping and may also increase how much gas you pass. Swapping soda for juice, tea, or water (with no carbonation) may help you reduce gas.

6. Fruits

Fruits such as apples, peaches, pears, and prunes contain the natural sugar alcohol, sorbitol, which the body has trouble digesting. Many fruits also have soluble fiber, which is a type of fiber that dissolves in water. Sorbitol and soluble fiber must both also pass through the large intestines, where bacteria break them down to create hydrogen, carbon dioxide, and methane gas.

7. Hard candy

Like carbonated drinks, sucking on hard candy can cause you to swallow extra air. Many candies also use sorbitol as a sweetener. These two factors can contribute to extra gas.

8. Onions

Onions contain a natural sugar called fructose. Like raffinose and sorbitol, fructose contributes to gas when bacteria in the intestines break it down.

9. Chewing gum

Gum seems an unlikely source for gas, but chewing it can make you swallow more air. Many sugar-free gums are also sweetened with sugar alcohols that are harder to digest, such as sorbitol, mannitol, and xylitol. If you burp a lot, your doctor may recommend that you stop chewing gum to reduce gas.

10. Processed foods

Processed foods are packaged goods, such as breads, snack foods, cereal, and salad dressing. These contain a variety of ingredients, including fructose and lactose. This combination can lead to increased gas.

5 Foods That Make You Fart Incessantly

hands of a man holding and cutting a rustic sourdough bread with knife

There’s no going around it: Virtually everyone deals with gas at one point or another, and probably on a more frequent basis than they’d prefer—and often at the worst possible moments. That’s no coincidence, since gas is usually tied to specific foods, and chances are you’re eating some of those culprit foods in social settings. But you’re human, and probably want to avoid a bout of farting at that formal event or small get-together with friends and family.

Your farts also are a combination of two things: the air you swallow (say, by eating a little fast) and the actual food you eat, says David Poppers, M.D., Ph.D., a gastroenterologist and clinical associate professor of medicine at NYU Langone Health.

To avoid inopportune bouts of gassiness, it can be helpful to know which foods may affect you more than others, as everyone harbors different bacteria in their gut, which are typically responsible for the gas you produce, says Dr. Poppers.

The following 15 foods, however, seem to be common offenders because they all contain varying amounts of non-digestible carbohydrates (fiber is a type of carbohydrate that the body can’t digest, for example), says Christine Lee, M.D., a gastroenterologist at the Cleveland Clinic.

“Most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested,” Dr. Lee explains. “When that reaches the colon, the bacteria in your colon begins the fermentation process, which produces gas and when it accumulates, you experience bloating.”

Read on for more about these culprit foods and what you can do about them.

Broccoli, cabbage, and other fiber-heavy vegetables

organic broccoli just harvestedMINT IMAGES/ TIM PANNELL//GETTY IMAGES

Cruciferous vegetables — like broccoli, cauliflower, cabbage, and Brussels sprouts — are particularly high in fiber, a type of carb your body can’t digest.

“Unlike most other components of food, fiber reaches the large intestine intact,” explains Myers. “The majority of the bacteria in the GI tract live in the large intestine. Bacteria have the capacity to utilize fiber for energy, but the byproduct of their metabolism is gas.”

Oats and whole wheat bread

banana cinnamon oatmeal porridge bowlARX0NT//GETTY IMAGES

Whole grains make you gassy for the same reason the vegetables listed above do: they’re equally high in fiber.

You don’t want to skimp on fiber, though, since it’s great for your heart, digestion, and weight. Instead, increase your intake slowly by eating an additional serving of a high-fiber food per day until your stomach gets more comfortable with it.

Drinking enough water during this process will help ease the gas, so for every 5 grams of fiber you add, increase your fluids by 8 ounces, says Myers.

Milk, cheese, and yogurt

healthy breakfast  with homemade granola, yogurt and fresh berriesEKATERINA SMIRNOVA//GETTY IMAGES

Dairy contains a type of sugar called lactose, but many people have trouble digesting it because they have insufficient amounts of an enzyme called lactase, explains Myers, which can lead to bloating, gas, or even constipation.

In fact, about 65 percent of people have trouble digesting dairy as they grow older, according to the U.S. National Library of Medicine.

That doesn’t necessarily mean you’re completely lactose intolerant or allergic, though. Some people are merely sensitive to it, so you can try drinking reduced-lactose milk or taking lactase supplements to see if that eases your stomach problems, says Myers.

If you experience severe abdominal pain, though, you should check in with your doc, ideally a gastroenterologist, so you can rule out the possibility of other serious health issues, says Dr. Poppers.

Apples, bananas, and peaches

apples at farmer's marketSTEVE TERRILL//GETTY IMAGES

Your body loves fruit — most of the time. If your stomach feels a bit rumbly after your daily apple, it could come down to the fiber, says Myers.

Fruit is also high in natural sugar, like fructose. “Although it’s less common than lactose intolerance, some people experience gas and bloating from fruit because their GI system doesn’t break down all the sugars in fruit properly,” he explains. “So these carbohydrates reach the large intestine and serve as food for bacteria, which produce gas as a byproduct.”

The biggest offenders include apples, peaches, raisins, bananas, apricots, prune juice, and pears, according to the International Foundation for Functional Gastrointestinal Disorders.

Beans

Beans get their bad reputation for a reason. Most legumes — including lentils, nuts, and peas — are high in fiber, along with sugars your body can’t digest properly, like raffinose and stachyose, according to a study published in the Nutritional Journal.

Bacteria in your intestines break down these sugars, resulting in all sorts of gas, like hydrogen, methane, and even sulfur (responsible for that rotten egg smell).

Rinsing and draining canned beans can help reduce some of these gas-causing properties, says Myers.

Soda and seltzer water

Carbonated drinks can make you gassy because they cause you to swallow extra air, which gets trapped in your GI tract, says Myers. That air eventually has to be released, and the only way out is in the form of gas.

If you must have a fizzy beverage, go with a sugar-free seltzer.

Protein, in general

Eating too much protein can make you fartGETTY IMAGES

Protein is important for maintaining and building muscle, but eating too much of the nutrient can lead to major gas.

That’s because protein is broken into amino acids and absorbed into the bloodstream when you eat a normal amount, about one gram per kilogram of body weight, according to Kate Scarlata, R.D., author of The Low-FODMAP Diet Step by Step.

She previously explained to Men’s Health that excess amounts of protein goes right to your colon, where gut microbes have a feast. This makes your body produce hydrogen sulfide gas and leads to farting.

If you’re consuming protein shakes and bars, gassiness may be exacerbated. That’s because they’re often made from the milk proteins casein and whey, which is full of lactose, a major contributor to flatulence.

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