8 Foods That Cause The Most Gas

Gas problems, which can occur due to the fact that the foods consumed are not well digested and absorbed by the body, can make daily life difficult. 
Here are the foods that cause gas.

Gas is a very common problem affecting a large part of the population and the underlying causes may be more than one. There are many causes of gas formation, from excessive gas production to changes in gas passage, excessive bacterial growth in the small intestine, intestinal motor activity diseases or functional bowel disorders including irritable bowel syndrome (IBS).

Gas is a symptom that consists of the presence of belching or expelled air in the intestine. Gas is produced in the large intestine during digestion, usually due to the fermentation of food. Air that is usually swallowed while eating can also cause us to feel bloated, and this air will eventually be expelled.


There are also foods that cause more gas. For example, gas-causing foods such as beans and broccoli contain large amounts of fiber and carbohydrates, which are fermented by the intestinal flora during digestion and cause bloating and gas.

It is important to remember that the intestinal intolerance to these foods varies from person to person. For this reason, it is necessary to help a nutritionist to determine which foods cause gas and to make a nutrition plan suitable for the needs of the person.

It is not always necessary to exclude such foods from the diet, because often by reducing the amount and frequency eaten, the body can tolerate them and reduce gas production.

Here are the foods that cause gas:


Along with cabbage, Brussels sprouts, cauliflower, and other cruciferous vegetables, broccoli tends to cause a lot of gas. Broccoli contains a large amount of fiber, and this fiber can cause quite a bit of gas. This does not mean that we should exclude fiber from the diet, because although it causes gas, it is important for intestinal transit. This is because we don't have the enzymes to produce the fiber, but we have a bacterial flora that breaks it down into gas. It is therefore important to continue consuming fiber, but simple cooking and consumption in medium portions is always recommended.


Beans and legumes are known to cause intestinal gas in general. This is because they are naturally rich in fibers such as raffinose and resistant starches that are not digested by the body, so they are fermented by bacteria in the colon to produce gas.

There are some techniques that can help reduce the gases produced when consuming beans, such as soaking them in water for 12 hours.


Along with onions or pears, it contains a very high amount of fructose, which can promote gas formation and is also found in wheat and its derivatives. One of the symptoms is frequent flatulence, which does not produce a foul odor, as well as abdominal pain, which in many cases occurs practically in isolation and is not accompanied by nausea or diarrhoea.


Lactose is sugar found in milk and dairy products. If a person is lactose intolerant, it is because their body does not have enough lactase, an enzyme that digests this sugar in the gut. Because they are not digested, they act as food for intestinal bacteria that produce gas.

In these cases, it is possible to try the consumption of herbal beverages such as lactose-free milk or almond milk. It's also important to check the nutrition label, as some products may contain lactose among their ingredients.

artificial sweeteners

It is also possible that the gases are caused by the consumption of artificial sweeteners, as they contain sorbitol, a sugar naturally found in some fruits such as apples or plums and vegetables such as mushrooms and cauliflower. To know if a product contains sorbitol, you can search for E-420 on its label.


We can also include pasta, corn and other starch-rich foods in this group. Starch contains a large amount of carbohydrates, the intake of which can cause digestive problems, including gas. Poor digestion and inadequate carbohydrate absorption are associated with widespread gas and bloating. Unabsorbed carbohydrates are pushed into the colon and produce gas, acting as food for enteric bacteria.


It may be helpful to mash the lentils after cooking to avoid their negative effects as much as possible. Prolonged soaking and boiling are important for improving their digestion.

There are also a number of tricks that can reduce gas when eating legumes: Add a bay leaf to cooking or a tablespoon of baking soda to your soaking or cooking water, this will react with the calcium present in it and prevent the indigestible fibers from hardening.

Chewing gum

Chewing gum or sucking on candy causes air to be swallowed and leads to gas and intestinal discomfort. In addition, some chewing gums or candies may contain artificial sweeteners such as sorbitol, mannitol or xylitol, sugars that can form gas when fermented in the colon.


If we want to reduce gas production during meals, we must not only control food, but also consider other important points such as:

- Do not eat very large meals that are too strong or spicy.

- Chew food well. Experts recommend chewing each bite about 20 times.

- Eat slowly and calmly. Do not get nervous or nervous while eating.

- Do not drink anything carbonated or sugary during meals.

- Always chew with your mouth closed to avoid swallowing air.

- During the night, the intestine works much more slowly. Food stays in the digestive tract and can cause gas and poor digestion, especially if you've eaten a lot of dinner or if it's been a short time from dinner to bedtime. Try to take a little walk after dinner.

- Consume 1 natural yogurt a day to improve intestinal flora.

- Avoid drinking liquids with a straw.

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