10 Foods That Can Cause Gas

High-fiber foods include black beans, kidney beans, lentils, navy beans, and garbanzo beans. More specifically, they contain about 6 to 8 grams of fiber per cup. While fiber can help to regulate your bowel movements and control blood sugar levels, too much fiber can lead to:

• Gas
• Bloating
• Stomach pain

Particularly, let’s say you’ve recently transitioned to a plant-based diet. To supplement your calorie intake and nutritional load, you’ve added a hefty bowl of beans and/or legumes to your dinnertime menu. Significantly increasing your intake of these foods, especially over a shorter window, can have quite an impact on your gas levels.

As your body becomes more accustomed to the fiber, however, your gas levels should begin to return to normal. [2]

Certain vegetables contain gas-inducing compounds, including raffinose—a carbohydrate and sugar that can be difficult for the stomach to digest. Raffinose often remains undigested until it reaches the intestines, where gut bacteria break it down through fermentation. While this process may support healthy gut bacteria, gas is often a byproduct.

• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower

It’s estimated that nearly 68% of the global population has some degree of lactose malabsorption, making lactose intolerance one of the most common digestive conditions worldwide. Lactose is a naturally occurring sugar found in dairy products such as milk, cheese, yogurt, and ice cream. When people with lactose intolerance consume dairy, they may experience uncomfortable digestive symptoms, including[3,4]:

• Gas and flatulence
• Diarrhea
• Bloating
• Stomach cramps
• Abdominal pain
• Stomach rumbling
• Nausea

Symptoms often become more noticeable after consuming larger amounts of dairy. Fortunately, if you believe you have a lactose intolerance, there are various dairy alternatives on the market that you can substitute into your diet.

Unlike the previously discussed foods, carbonated beverages like soda and sparkling water are not difficult to digest. Rather, they introduce gas—or, carbonation—into the digestive system and increase the amount of air you swallow. Thus, abdominal bloating and belching become almost inevitable as the carbonated liquid fills your stomach.

In this case, most of the air will leave your stomach as you burp. The remaining air will pass into the small intestine where it's absorbed in small amounts. The gas may then pass through the large intestine and exit the rectum. [5]

If you're in the mood for a flavored beverage, but looking to ditch the carbonation, opt for a juice or tea instead.

There are several health concerns associated with artificial sweeteners, including their potential impact on gut health. While the effects of sweeteners can vary from person to person based on individual body composition, researchers believe that sugar alcohols, stevia, and luo han guo may cause^[6]:

• Bloating
• Gas
• Diarrhea

As a result, it’s generally recommended to limit your intake of artificial sweeteners when possible to help avoid sugar alcohol intolerance symptoms.

Fatty foods, especially those that are deep-fried or greasy, can slow down digestion. This delay gives the gut more time to produce gas, resulting in abdominal bloating and flatulence.

To avoid an unsettled stomach, limit the following foods [7]:

• Chicken or turkey skin
• Heavy cream and butter
• Bacon
• Potato chips and french fries
• Pork sausage links
• Coconut oil

Whole grains, while healthy, contain complex carbohydrates and fiber that may be hard for some people to digest. If you're not used to a high-fiber diet, introducing whole grains too quickly can cause gas (a combination of hydrogen, carbon dioxide, and methane gas) as your gut adapts. [8]

Overall, allium vegetables like onions and garlic can offer a wide range of health benefits. Their nutritional properties may help support immune health, regulate cholesterol levels, reduce cell damage, and promote gut health thanks to their prebiotic content.^[9]

However, allium vegetables also contain fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs). These carbohydrates are dense in sugars, starches, and fibers that the small intestine may not fully absorb. Instead, these high FODMAP foods remain in the gut and ferment in the colon.

Some fruits can contribute to gas and bloating because they contain natural sugars and fiber that may be difficult for the body to fully digest. In particular, fruits high in fructose or sorbitol may increase digestive discomfort in some individuals. [10]

Examples of fruits that may cause gas include:

• Apples
• Pears
• Peaches
• Prunes

When these sugars reach the large intestine undigested, gut bacteria ferment them, which can lead to gas production and bloating. However, fruits also provide important vitamins, minerals, and fiber, so they should not necessarily be avoided unless they consistently trigger symptoms. [10]

Chewing gum and sucking on hard candy may cause you to swallow extra air, which can contribute to bloating and gas. Additionally, many sugar-free gums and candies contain sugar alcohols—such as sorbitol, mannitol, and xylitol—that can be difficult for the digestive system to absorb. [10]

Common ingredients that may contribute to gas include:

• Sorbitol
• Mannitol
• Xylitol

When these sweeteners are not fully digested in the small intestine, they move into the colon where they are fermented by gut bacteria. This process can lead to excess gas, bloating, and digestive discomfort in some people. [10]

A wide range of foods can contribute to digestive discomfort, including symptoms like bloating, gas, stomach pain, and irregular bowel movements. Because food-related symptoms can vary from person to person, identifying potential trigger foods may help you better understand how your diet affects your digestive health.

To gain more insight into possible food sensitivities, consider the Everlywell Food Sensitivity Test, which measures your body’s IgG response to 96 commonly consumed foods. For a more comprehensive analysis, the Comprehensive Food Sensitivity Test measures IgG reactivity to 204 foods. Both at-home tests may help support an elimination diet approach and provide additional guidance when making dietary adjustments.