Gas & Food: Least and Worst Gas-Causing Foods
Some foods produce more gas as they work their way through the digestive tract (due to the chemical breakdown as they pass through the system). Some foods are malabsorbed by individuals, while others cause gas in everyone. In fact, the healthier you eat, the more gas you pass. Completing a food diary can help you determine the cause of your gas.
HIGH GAS-PRODUCING FOODS:
DAIRY:
- Cream
- Ice cream
- Ice milk
- Milk
- Milk products
DRIED LEGUMES:
- Baked beans
- Dried beans, like kidney, pinto, garbanzos, lima, and navy
- Dried peas, like split peas and lentils
- Soybeans
FRUITS:
- Apples, avocados, bananas, melon
- Prunes and raisins
GRAINS AND STARCHES:
- Bran cereal or breads
- Large amounts of wheat products
HIGH FAT FOODS:
- Fatty meats
- Fried foods
- Gravies
- Pastries
- Rich cream sauces
VEGETABLES:
- Broccoli, brussel sprouts, cabbage, cauliflower, corn, cucumber, green peppers, kohlrabi
- Onions and leeks
LOW GAS-PRODUCING FOODS:
DAIRY:
- Low-fat cheese and cottage cheese
- Low-fat frozen yogurt
- Plain or fruit low-fat yogurt
DRIED LEGUMES:
- Smooth peanut butter
FRUITS:
- Cooked or canned (without peels, like applesauce or fruit cocktail)
- Filtered fruit juices without added sugar (fructose)
- Lower fiber fruits, like grapes, kiwi, plums, or nectarines
GRAINS AND STARCHES:
- Angel food cake
- Breads, rolls, and pastas made with white or refined flours
- Cooked pastas with light sauces
- Farina type cereals, like cream of wheat or rice
- Mashed potatoes without skins
- White rice
MEATS AND MEAT SUBSTITUTES:
- Eggs cooked without frying (poached or boiled)
- Lean meats, fish, and poultry cooked without lots of fat
VEGETABLES:
- Carrots
- Summer squash and winter squash
- Vegetable soup
- Radishes, rutabaga and turnips
- Sauerkraut