Top 10 Foods That Give You Gas

gas food

It’s quite common to have stomach and gas issues as you grow older. After a certain age, you have to watch what you eat. Otherwise, there could be uncomfortable side effects. The foods that can give you gas usually have substances that have one of the following traits:

  1. They are hard to break down
  2. They produce gas when the body breaks them down and 
  3. They cause the person to swallow air while eating.

If you’ve noticed an increase in gas after eating some foods, you might want to check the foods that you’re consuming. There are some vegetables that can cause gas, so if you’re wondering, “can juicing cause gas?” then you don’t have to worry. According to Raw Generation, “for some people, this can worsen at the very start of a juice cleanse due to the sudden increase in fruits and vegetables, but this will likely pass quickly. Once it passes, you will feel as light as ever and your bloating will be targeted. If symptoms persist, you can consume fermented fluids such as kombucha tea or take a probiotic.”

Beans and legumes

Beans and other legumes like peas and lentils have a reputation for causing gas. Beans have high amounts of raffinose, which is a complex sugar that the body has trouble breaking down. They are also rich in fiber, which can lead to an increase in gassiness.

However, not all beans and legumes increase flatulence the same. One study said that those who ate baked beans and pinto beans were more likely to see increased gassiness than those who ate black-eyed peas.

Broccoli and other cruciferous vegetables

Broccoli and other cruciferous vegetables have large amounts of raffinose and fiber. To be specific, the cruciferous vegetables that contain raffinose and high fiber content are:

  • Cauliflower
  • Cabbage
  • Brussels sprouts
  • Asparagus

Wheat and other whole grains

Wheat and whole grains, except rice, contain raffinose and large amounts of fiber. As already mentioned, both of these can lead to increased bloating and gas.

Whole grains like wheat, rye, and barley, also have a protein called gluten. A few individuals are sensitive to gluten and can experience gas and bloating after consuming it.

Gluten sensitivities range from celiac disease, a serious autoimmune disorder, to non-celiac gluten sensitivity.


Common foods like onions feature in many dishes and home-cooked meals. You can even eat onions raw or cooked. 

Onions contain a substance called fructose, which breaks down in the intestine during digestion. This breakdown of sugar causes gas to form, and the gas is also likely to cause an odor.


Another food that people around the world use and can be found in your home is garlic. Although many people love using it, it can also cause excess gas. In a few cases, someone can develop an allergy or intolerance to garlic, which is why the bloating and gas.

Like onions, people who are gassy due to eating garlic might notice some odor.


Dairy products like milk, yogurt, and cheese are usually great sources of protein and calcium.

But according to a study, up to 75% of the world’s population will become lactose intolerant as they grow older.

When this happens, the person will suffer multiple potential symptoms, including smelly gas.

Sugar alcohols

Due to its popularity as a great substitute for sugar, sugar alcohols are another source of gas if consumed.

Unfortunately, sugar alcohols remain mostly undigested prior to reaching the large intestine. On arrival, the bacteria in the large intestine start to break them down. The excess gas is due to these bacteria.


We all know soda is a carbonated beverage. So when people drink soda, they instantly consume excess quantities of gas. This usually leads to a belch, relieving the gas pressure that builds up in their stomach. However, in some cases, the air can get trapped and cause bloating in the gut.

While there are diet soda options, they also contain sugar alcohols, which can cause excessive gas while passing through the digestive system.


Beer is another carbonated beverage that people make by fermenting various grains worldwide. The gas from the fermented carbohydrates and the carbonation process can ultimately lead to excess gas and bloating in the gut.

If you are sensitive or allergic to gluten, you also might experience these symptoms because of the presence of gluten in beer.

Chewing gum

Not many people know this, but when people chew gum, they swallow a lot of air, which builds up in the stomach and potentially becomes trapped in the gut.

Many chewing gums contain sugar alcohols as well, which, after consumption, can cause gas and bloating in the larger intestine.


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