Foods That Cause Bloating, Flatulence, and Gas

While bloating, burping, and flatulence are normal bodily functions – a result of the breakdown process while digesting food, and/or swallowing air – if gas and bloating and gas pains are becoming embarrassing, or interfering with your peace of mind and/or your daily activities, it’s time to explore solutions.

Gas, bloating and flatulence may be a sign of something serious such as gluten intolerance, malabsorption or menopause. For many people, though, it’s simply the result of a combination of things such as the food they eat, a diminished supply of digestive enzymes due to the aging process, vitamin deficiency, and/or poor dietary habits.

There are numerous reasons for excessive gas, bloating and flatulence, but diet often plays a crucial role. If you’d like to “clear the air,” temporarily avoiding certain foods known to cause flatulence and bloating can help to identify any dietary causes of gassiness. Once flatulence/gas-producing food sources have been determined and/or eliminated, and an Anti-Flatulence Diet implemented, along with other treatments for gassiness – multi-vitamins, probiotic supplementation, digestive enzymes, and colon cleansings – may still need to be explored.

How To Reduce Gas, Bloating and Flatulence

The best place to begin is by tracking and, if necessary, altering your diet. For some, the results are satisfying, but often there are underlying problems, as well as simple age-related issues, that cannot be completely resolved through dietary changes. Medicines, menopause, smoking, stress, the amount of air one swallows each day, vitamin deficiency, and gastrointestinal intolerances, conditions, and disease can all play a role in excess gas production. 

Part 1: What Foods Cause Bloating, Flatulence and Gas?

Keep Track of What You Eat

Keep a food diary (yuck - but it works) with a record of what you’ve eaten and your body’s reaction to it. If you notice an increase in flatulence and bloating after eating specific foods, decrease or eliminate your intake of them. If you’re having difficulty identifying flatulence and bloating-producing foods, make a list of foods you know are safe, and then add a new food every forty-eight hours to try to identify the problem food.

Keep in mind that everyone’s digestive system is different; some peoples’ systems struggle to break down certain foods while others can eat them without any problems.

Many carbohydrate-containing foods cause gas and bloating (vs. fats and proteins, which produce very little gas). Starch-containing foods such as corn, noodles, pasta, potatoes, and wheat, also produce gas.

Carbohydrate Vegetables:	Breads, Grains, Cereals, and Nuts:	Dairy Products:
Artichokes	Bagels	Cheese
Asparagus	Barley	Chip Dips
Beets	Breakfast Cereals	Ice Cream
Broccoli	Granola	Milk
Brussel Sprouts	Oat Bran	Salad Dressings
Cabbage and Sauerkraut	Oat Flour
Carrots	Pastries
Cauliflower	Pistachios
Celery	Rice Bran
Corn	Rye
Cucumber	Sesame Flour
Green Peppers	Sorghum
Kohirabi	Sunflower Flour
Leeks	Whole Grain Breads
Legumes	Whole Wheat Flour
Lettuce	Wheat Bran
Onions
Parsley
Potatoes
Radishes
Rutabaga
Sweet Peppers
Turnips
Zucchini
Notes: Carbohydrates are the biggest culprits when it comes to gas producers because they’re made up of polysaccharides, which have long chains of difficult-to-digest sugars.	Notes: Some people can’t digest wheat properly which can lead to fermentation and gas build-up when eating wheat and wheat products.  See our Anti-Flatulence Diet for suggestions on alternatives and substitutes.	Notes: Often, though, they can eat aged cheeses and/or yogurt without experiencing any digestive upset. Eggs, while not technically a dairy product, cause gassiness for some people. See our Anti-Flatulence Diet for great dairy alternatives.

Another word about dairy...

The sugar lactose in dairy foods is a common cause of gas, which can sometimes be an indication of lactose intolerance. This is a condition in which the lactose in milk and other dairy products can’t be properly digested.

If you think you may be lactose intolerant, eliminate all dairy products from your diet for a ten- to fourteen-day period. Monitor your body’s response to see whether or not there is a reduction of flatulence. If there is, decrease or eliminate your dairy intake of dairy, or use lactase supplements prior to eating to help with digestion of dairy.

Our Anti-Flatulence Diet includes suggestions for people who love traditional comfort food such as baked goods and cereal with milk.

Fatty foods:

Fried food – such as anything pan- or deep-fried – along with fatty meats, gravies, pastries, rich creams, and some sauces are foods that can cause gas.

Fruit/fruit sugar:

Apples, apricots, bananas, melons, peaches, pears, prunes, and raisins, as well as juices made from apples, grapes, and prunes can trigger gas and bloating.

See The Anti-Flatulence Diet for suggestions on fruit that tends to be “less gassy.”

Soluble fiber:

Found in most fruits – as well as in beans, oat bran, and peas – soluble fiber doesn’t get broken down until it reaches the large intestine, which can result in gassiness. Insoluble fiber produces very little gas.

Other Food Products That Cause Gas

The sweeteners used in sugar-free candies and chocolate can cause digestive problems. Known as sugar alcohols, they’re found in an assortment of food products and beverages ranging from sugarless chewing gum and hardy candy, to sports, carbonated, and sparkling beverages.

Beware of labels that say “sugar-free” as there’s a high likelihood that sugar alcohols have been used to replace the sugar. Manufactured from cornstarch, erythritol, maltitol, mannitol, sorbitol, and xylitol are examples of common sugar alcohols.

Additionally, carbonated drinks can cause bloating because the carbon dioxide bubbles they contain foster the formation of gas.

Dark beer and red wine also contribute to excess gas production.

Part 2: Further Gas and Flatulence Facts to Consider

Many facts need to be taken into consideration when trying to determine what’s behind excess gas. Foods are by no means the only cause; once diet has been explored, other common issues must be considered.

Habits, Health, and Digestive Dysfunction

Medicines, stress, smoking, and even the amount of air one swallows each day contribute to gas production.

Some prescription – narcotic pain medicines for example – and non-prescription medicines can cause gas. Check with your health care provider for a list of what to avoid and possible substitutes.

Stress can lead to an excess of stomach acid, which may – in turn – result in a build-up of intestinal gas.

Gastrointestinal infections, blockages, and various other digestive problems and diseases can result in gassiness. For example, upper gastrointestinal (GI) disorders such as peptic ulcer disease, gastroesophageal reflux disease (GERD), and gastroparesis (also known as delayed gastric emptying) can lead to chronic belching. Ask your health care provider to rule out any GI disorders that may be the underlying cause of excessive gas production.

Swallowing too much air throughout the day can cause gas build-up. Reduce the amount of air you swallow:

• Eat and drink slowly
• Avoid talking while you eat, carbonated beverages, drinking through a straw, and/or chewing gum and eating hard candy (part of what you are swallowing is air)
• Ensure dentures fit properly (poor-fitting dentures can cause excess air-swallowing when eating and drinking)
• Avoid smoking (air is inhaled and swallowed when you smoke)

The Connection Between Menopause and Digestive Maladies

A lot of women say that their problems with digestion began during their peri-menopausal years…a transitional time prior to menopause that can begin as early as thirty-five. One of the primary causes of digestive problems in women forty-five to fifty-five years of age is hormonal imbalance.¹ Menopausal gas and indigestion are often brought on by the natural slow down of the gastrointestinal tract’s processes as a woman ages.

Vitamin Deficiency and Digestive Disorders

As we age, the various systems of our bodies often don’t function as well as they used to. Men and women experience digestive disorders in middle age because their digestive systems are no longer as efficient at absorbing vitamins and nutrients from the food they eat. This coupled with the poor diets that many Americans consume is a sure-fire recipe for gassiness.

Very often eliminating foods that commonly cause gas and bloating doesn't work for us.  That's a sign that your body needs a little help to get relief.

Upset stomach got you down? Gas, bloating, and bathroom problems are a constant battle for many people -- often the symptoms are related to diet, but there are some more serious medical conditions that may be the culprit.

Gas, Bloating: Always Uncomfortable?

Most people know that beans, broccoli, and onions can cause gas, but what most people don't suspect are fruits, sodas, and milk. Fructose (a sugar found in fruits and sodas) and lactose (a sugar found in dairy products) are common causes of gas, bloating, abdominal cramps, and diarrhea.

Lactose intolerance is extremely common. It is estimated that 30 to 50 million Americans have some degree of lactose intolerance. Certain racial and ethnic populations are more affected than others, including 75% of African Americans, Jews, Hispanics, and Native Americans, and 90% of Asians.

Fructose intolerance is also common, but less recognized. A study presented at the annual meeting of the American College of Gastroenterology in Seattle by University of Kansas researcher Peter Beyer, RD, finds that nearly half of normal people get gas from fructose. This common fruit sugar is found in fruit juice and is used as a sweetener in some soft drinks.

Experts suggest that you keep a diary of foods that you eat and their relation to your symptoms and take that information to your doctor. Careful review of diet and the amount of gas passed may help relate specific foods to symptoms and determine the severity of the problem.

In addition, there are tests your doctor can perform to diagnose lactose and fructose intolerance. In fact, because of how common it is, Beyer suggests that people with these symptoms should get breath tests to see if fructose is the root cause of the problem.

But other researchers think that many cases of gas, bloating, and bathroom problems may be related to another condition: irritable bowel syndrome (IBS).

Mugdha Gore, PhD, an independent researcher based in Philadelphia, has studied the issue. In a survey of more than 650 people diagnosed with intestinal disorders, she found that the majority had IBS -- and were getting no relief from medications.

She presented her report this week at the annual meeting of the American College of Gastroenterology in Seattle.

Indeed, IBS is one of the most common intestinal disorders, and can be difficult to diagnose, says Gore. For many people, the symptoms alternate frequently. While gas and bloating are the constants, there may be abdominal pain or discomfort, plus altered bowel habits -- people may be constipated one week, have diarrhea the next, or have a sudden urge to have a bowel movement. The pattern varies from person to person, she says.

Experts don't know the exact cause of IBS, but suspect it may be triggered by stress, hormones, and nerve signal disruptions in the brain.

10 foods that cause bloating

If you’ve ever felt bloated, you’ll know the symptoms: you start the day with a flat stomach, but as the day progresses your belly starts to swell, feeling full and tight, until by the end of the day, you look like you're pregnant. It can be so bad that you can’t close a pair of pants that fitted perfectly a few days earlier!
Bloating is a result of excess gas in the intestines. There are many possible causes for this highly uncomfortable condition, ranging from air swallowing, overeating, constipation and hormonal changes during PMS to irritable bowel syndrome (IBS), overgrowth of bacteria in the small intestine, certain medications, gastroesophageal reflux and food intolerances. Abdominal bloating can also be caused by more serious disorders such as coeliac disease, Crohn’s disease and colon cancer.
If you constantly experience abdominal bloating and pain, it is important to see your doctor to make sure there is nothing serious present.
However, in many cases bloating can be eased by simple changes in your diet. It’s a good idea to keep a food diary for a week: make a note of everything you eat and how you feel afterwards. Pretty soon you should be able to spot a pattern and identify the culprit.

The following foods can cause bloating:
1) Greasy, fried foods
Greasy fast foods like burgers, chips, fried chicken and deep-fried eats like samoosas, koeksisters and doughnuts can cause bloating because it takes the stomach much longer to break down the fats and properly digest them. This extra time allows gas to build up, causing bloating.
2) Salty foods
Salt is a big culprit when it comes to bloating. High-sodium foods cause the body to retain water, which leads to a bloated feeling.  Sodium can show up in some unlikely sources, especially in processed foods, so read your food labels and rather flavour your foods with herbs.
3) Spicy foods
Spicy foods have been shown to stimulate the release of stomach acid, which can cause irritation. Limit the use of black pepper, nutmeg, cloves, chilli powder, curry, onions, garlic, mustard, BBQ sauce, horseradish, tomato sauce and vinegar.
4) Gassy vegetables
Some vegetables produce more gas than others do, and everyone varies in their ability to absorb and tolerate that gas. If you're sensitive, you may want to limit the amount of gas-producing vegetables such as the following:  baked beans, broccoli, Brussels sprouts, cabbage, cauliflower, lentils, Lima beans, onions and peppers.
5) Carbonated and high-acid drinks
All carbonated drinks - from sodas to fizzy mineral water - can cause bloating because the carbon dioxide trapped in the bubbles creates gas in the stomach. Some beverages such as alcohol, caffeinated drinks, coffee, tea, hot chocolate and some fruit juices (like orange juice, pineapple juice and tomato juice) are high in acid which can irritate your GI tract, resulting in swelling and bloating.
6) Artificial sweeteners
Certain artificial sweeteners, such as aspartame, saccharin, sorbitol, xylitol, maltitol, mannitol, cyclamates and sucralose can increase bloating. These are often found in diet drinks, sweets, cookies, energy bars and chewing gums. The artificial sweeteners linger in the stomach because they cannot be digested, and after enough build-up they act as a platform for the fermentation of bacteria, leading to production of gas.

7) Dairy products
If your body is unable to digest lactose, or milk sugar, the consumption of dairy products can make you feel bloated. This condition, called lactose-intolerance, is relatively common, especially among people of Asian, African and Southern European descent. The lactose that is not completely digested will pass to the colon where gas is produced by the bacteria trying to break it down. If you suspect that you are lactose intolerant, consult a dietician to ensure adequate consumption of other calcium-rich foods.
8) Too much fruit
Just as some people are lactose-intolerant, others are fructose-intolerant, and their bodies cannot digest the sugar properly. If you find you have excess gas and bloating after eating fruit, this may apply to you. Choose lower-fructose fruits, like sweet melon and apricots, instead of high-fructose fruits like apples and bananas. It is also best to eat fruit separately from a meal - either 30 minutes before or at least two hours after.
9) Starches
Most starches, including potatoes, maize, pasta, and wheat produce gas as they are broken down in the large intestine. If you find that you are particularly sensitive to a starch, substitute it with rice - the only starch that does not cause gas. Also, beware of refined graines like white flour that's often used in white bread, cake and biscuits. Not only do they offer little nutrition, they can also cause water retention, with bloating as a result.
10) Chewing gum
Chewing gum can make you swallow air, which then gets trapped in your belly, causing pressure, bloating, and gas. It also often contains artificial sweeteners which will just aggravate the bloating.

Natural Remedies for Bloating, Gas and Flatulence

Gas, flatulence, and bloating can be uncomfortable and embarrassing. Fortunately, there are some natural remedies that can help. Before trying any natural remedy, it's important to consult a qualified health care provider to rule out other causes.
Also read my article, Healthy and Unhealthy Stool to find out what the color of your poop says about your health.

1) Swallowed Air

Some people habitually swallow air, called aerophagia. They're usually unaware they do this, and the cause is often anxiety-related.
The gas swallowed is composed mainly of oxygen and nitrogen. Most of the oxygen is absorbed by the mucous lining of the gut or is used up by colon bacteria, with very little ending up in flatulence.
Nitrogen, on the other hand, is poorly absorbed by the mucous lining and most of the swallowed nitrogen ends up in flatulence.
Treatment Strategies:

1. Becoming aware that air is being swallowed can help. People become conscious of their breathing patterns.
2. Relaxation techniques such as progressive muscle relaxation or the relaxation response may help to reduce anxiety. Also find out about other natural remedies for anxiety.
3. Avoid lying down after eating. Gas from the stomach passes into the intestines more readily in this position.

2) Poorly Absorbed Carbohydrates

Hydrogen and carbon dioxide are produced by colon bacteria in the presence of poorly absorbed carbohydrates. If flatulence is accompanied by diarrhea and weight loss, it may indicate a malabsorption disorder such as lactose intolerance or pancreatic insufficiency, and should be evaluated by your primary health care provider.
More common is excess flatulence after eating large amounts of poorly absorbed carbohydrates such as beans or foods to which you have a food sensitivity. Common food sensitivities include milk and wheat products.
Treatment Strategies:

1. Chew food carefully. Carbohydrate digestion begins in the mouth. Any work your teeth don't do, your stomach will have to do later.
2. An alternative practitioner may suggest an elimination and challenge diet. This is a diagnostic diet to help uncover food sensitivities and intolerances.
3. Consult your primary care provider to rule out malabsorption disorder if you are also experiencing weight loss and diarrhea.

3) Gas and Flatulence After High-Fat Meals

Eating a high-fat meal can generate a large amount of carbon dioxide, some of which is released as gas. That's because carbon dioxide is produced in the small intestine when bicarbonate is released to neutralize stomach acid and fat during meals.
Treatment Strategies:

1. Eat smaller, more frequent meals instead of three large meals.
2. Avoid high-fat meals.
3. Consult your primary care provider to rule out the possibility of fat malabsorption. Signs of fat malabsorption include loose and light-colored stools.

4) Odorous Flatulence and Gas

Gas that has a strong odor usually results from the metabolism of sulfur-containing proteins and amino acids in the intestines.
Treatment Strategies:

1. Chew meat and other protein foods carefully. Avoid excessive protein in your diet.
2. Taking activated charcoal tablets can help to remove the odor.

5) Eating Foods that Produce Gas

Certain foods are inherently gas-producing. Gas-producing foods include beans, cabbage, onions, brussels sprouts, cauliflower, broccoli, fluffy wheat products such as bread, apples, peaches, pears, prunes, corn, oats, potatoes, milk, ice cream, and soft cheese.
Foods that produce minimal gas include rice, bananas, citrus, grapes, hard cheese, meat, eggs, peanut butter, non-carbonated beverages, and yogurt made with live bacteria.

6) Other Conditions

When someone has persisting bloating and flatulence, lab tests and x-rays are first conducted to exclude the presence of medical disease. Colorectal cancer often presents with the symptoms of abdomen discomfort and bloating. Celiac disease and inflammatory bowel disease may have similar symptoms.
It's important to remember that gas and bloating are vague symptoms that can be associated with many medical diseases, so consultation with your primary care provider should always be the first step.

 

According to the Mayo Clinic Health Letter, the following foods are likely to cause gassiness:

• Dairy products, which contain sugar lactose that causes gas.
• Vegetables, including onions, radishes, cabbage, celery, carrots, brussel sprouts, broccoli, cauliflower and legumes.