List of Foods That Cause Gas

foods that cause gasSome foods that we eat can cause gas. Gas is a natural thing, but many people are still embarrassed by it. For some, gas can lead to bloating, which can be painful and make clothing more uncomfortable.

Gas is often caused by the swallowing of air or by the digestive process of certain foods. If you want to avoid gas, then it’s essential to be made aware of the list of foods that cause gas so you can limit your intake of them.

Foods That Cause Gas


Beans: Beans are the most common food that triggers gas. They contain raffinose, which is a complex sugar that is difficult to digest. When raffinose passes through the small intestine into the large intestine, bacteria work to break it down. In turn, hydrogen, carbon dioxide, and methane gas are produced.

Dairy products: If your body does not produce enough of the enzyme lactase, you will have a hard time breaking down dairy products, which will cause gas.

Vegetables: There is a slew of vegetables which can cause gas. Common vegetables that cause gas include cabbage, Brussels sprouts, broccoli, asparagus, and cauliflower. These are healthy foods, and you may just want to eat these in moderation rather than eliminate them.

Soda: Carbonated beverages cause you to swallow more air, and when air enters the digestive tract, the only way out is through belching or flatulence.

Fruit: Fruits that cause gas including apples, peaches, pears, and prunes, which contain sorbitol, a natural sugar that the body has difficulty digesting. Furthermore, many fruits contain soluble fiber, which is a type of fiber that breaks down in water. If you don’t drink enough water and eat foods with soluble fiber, you can end up bloating and constipation.

Onions: Onions contain fructose, which is a natural sugar. Like other natural sugars, it cannot be broken down in the intestines, which can lead to gas.


Chewing gum: Chewing gum causes the swallowing of excess air, which can cause gas.

Processed food: Packaged foods contain a variety of ingredients that are difficult to break down, which can trigger gas.

By being aware of the foods that can cause gas, you can work to limit their consumption and avoid embarrassing moments.

Author Bio

Emily Lunardo studied medical sociology at York University with a strong focus on the social determinants of health and mental illness. She is a registered Zumba instructor, as well as a Canfit Pro trainer, who teaches fitness classes on a weekly basis. Emily practices healthy habits in her own life as well as helps others with their own personal health goals. Emily joined Bel Marra Health as a health writer in 2013.