There’s no way around it: Some foods make you gassy. You could probably name the most common offenders (remember the «beans, beans, the magic fruit» ditty from the playground days?), but it’s not just legumes that can give you excess gas. A whole smorgasbord of other foods can be the underlying cause of an absolute sound.
Many foods that make you gassy are actually super healthy, so you may not want to remove them from your diet entirely. But if you have an important meeting, a romantic date, or any other good reason to get gas under control, you may want to cut back on the following foods. Read on, and while we’re on the subject, don’t miss 16 foods to help you poop instantly.
Even though oatmeal is an excellent choice for a healthy breakfast, your morning bowl could be a hidden source of gas later in the day. «Oats can cause gas in some people due to its high fiber content,» she says Wan Na Chun, MPH, RD, by One Pot Wellness. «Fiber is a form of carbohydrate that your body doesn’t digest, but bacteria in the large intestine breaks it down, leading to the creation of methanogas, or hydrogen sulfide, which is the most common sulfurgasin flatulence.»
According to Chun, there are steps you can take to make your oats less gas-producing. «You can cook oatmeal with just water and add digestive enzymes or foods known to aid in digestion, such as lemon, ginger, fennel and peppermint.»
«A food that people often forget causes gas seeds, like flax or chia,» she says Emily Oschmann, RDN, by Emily Sano. «This happens because of the amount of fiber they contain that our bodies are unable to break down and digest.» Oschmann’s tip for avoiding bloating: He uses ground chia or flaxseed. Not only will they give you less gas, but they’ll amp up the fiber and healthy fats in smoothies, puddings and more.
They may not be the only food source of toots, but beans are arguably the most iconic fart food. Have you ever wondered why beans give you gas? «They contain oligosaccharides, which are complex sugars that aren’t easily broken down by enzymes in our digestive system,» she explains. Samantha Podob, MS, RD, CDNowner of Podob Nutrition. “This can cause intestinal bacteria to ferment and produce gas.”
Fortunately, the right cooking method can take the gas-producing power of beans down a notch. «To minimize gas when consuming these foods, it can help to soak them overnight before cooking. This will help reduce the oligosaccharide content and make them easier to digest,» says Podob.
Beans and lentils are both part of a family of plants known as legumes, so it’s no surprise that lentils are another major gas culprit. «Lentils contain an excellent source of fiber and are also high in FODMAPs, a type of fermentable carbohydrate that can cause excess gas and bloating for those struggling with irritable bowel syndrome (IBS),» says IBS and Dietitian of intestinal health Samina Qureshi, RD.
As with beans, an overnight soak can quell the gassy effects of lentils. Another tip: «You can also opt for canned varieties. Be sure to strain and rinse them before consumption,» advises Qureshi.
Do you tend to look for sugar-free candy as a low-calorie alternative to the sugary stuff? You may inadvertently be setting yourself up for digestive issues. «The culprit resides in the [sugar alcohols] used to replace sugar, such as sorbitol, mannitol or xylitol, which can ferment in the intestines and cause gas production,” says an Atlanta-based registered dietitianJessie Hulsey RD, LD. If you choose sugar-free sweets, keep your consumption moderate to prevent gas.
If you had to name the classic fizzy foods, broccoli would probably be on the list. As a member of the cruciferous family, it is full of gas-inducing compounds. «Cruciferous vegetables contain raffinose, a complex sugar that is difficult to digest, which leads to gas production,» says Chun. «These veggies are also high in fiber, which can increase gasiness.»
Sure, broccoli is a super healthy food, so if you want to keep eating it without the nasty side effects, try cooking it, instead of eating it raw, and stick to smaller portions.
Cauliflower is another cruciferous culprit for gas due to its raffinose. According to Chun, pairing it with other foods that are easier to digest can help keep gas at bay. Try roasted cauliflower with a lean meat like chicken or salmon, or pair it with an easy-to-digest side of white rice.
A surprisingly high percentage (about 68% of the population) are intolerant to lactose, the milk sugar. If you’re one of the two-thirds of the planet with lactose intolerance, you may have trouble digesting milk without incurring serious gas. Consider soy milk an alternative to the usual cow’s milk: It has comparable protein and is often fortified with vitamin D, calcium and other nutrients.
Those pesky cruciferous vegetables! Cabbage is yet another that can stir up unwanted bubbles in the digestive tract. Its high fiber and raffinose content are a double whammy for gas. In addition to cooking it before eating, Chun points out that chewing thoroughly can minimize gas in cabbage. «Chewing your food well can help reduce the amount of air you swallow while eating, which can reduce gas production.»
For people who are lactose intolerant, some cheeses have enough lactose to upset the digestive tract, causing gas and bloating. But that doesn’t mean you have to give up cheese altogether! Low-lactose hard cheeses like Swiss or cheddar are unlikely to cause symptoms, according to the Mayo Clinic.
Want to avoid the awkward gas moment after your snack? Always check the ingredient labels on granola bars and protein bars. Many contain extra fiber known for its gassy effects. «Common ingredients you may see listed in the ingredients list include locust bean gum, chicory root fiber, inulin, beta-glucan, and psyllium husk,» she says. Laura M. Ali, MS, RD, a culinary nutritionist based in Pittsburgh, PA.
«Brussels sprouts are a nutritious and flavorful vegetable that unfortunately can lead to gas formation in some individuals,» says Hulsey. As with broccoli, cauliflower and cabbage, this is due to the fact that Brussels sprouts belong to the cruciferous family.
Hulsey says a few cooking tweaks can make a significant difference: «Incorporating spices like cumin or turmeric into your cooking can aid digestion. Adding a squeeze of lemon juice while cooking can also help reduce gas.» «.
A stick of gum might freshen your breath, but it might not freshen the air after the fact because they’re one of the foods that cause gas. «The act of chewing gum stimulates saliva production, and swallowing excessive air while chewing can contribute to gas buildup in the digestive system,» says Hulsey.
Meanwhile, the artificial sweeteners used in many chewing gums are often bad news for your digestion. «Sorbitol is commonly used in sugar-free gum and candies. Many people are unaware that low-sugar sweeteners like sorbitol and xylitol (known as sugar alcohols) can cause gas, especially in people with IBS,» he claims Anne Danahy, MS, RDN, to want something healthy. «These ingredients are highly fermentable by gut bacteria, and the gas is a byproduct of fermentation.» For fresh breath, consider peppermint tea or simply brush your teeth after eating.
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