Foods that often cause gas
Most foods with carbohydrates can cause
gas. Fats and proteins don’t cause much gas.
FODMAP is an acronym for poorly digested carbohydrates
and sugars in the diet. A diet low in FODMAPs can help gas and bloating.
FODMAPs occur naturally in some foods or as artificial sweeteners.
Foods and FODMAPs that cause gas
dissolves, or becomes liquid, in water (soluble fiber). Soluble
fiber gets soft in the intestines. It is found in oat bran, beans,
peas, and most fruits.
Fiber that does
not dissolve in water (insoluble fiber). Insoluble fiber does
not get soft as it moves through the intestines. It does not make much
gas. It is found in wheat bran and some vegetables.
sugar found in onions, artichokes, pears, and wheat. Also used as a
sweetener in some soft drinks and fruit drinks.
natural sugar found in milk and milk products such as cheese and ice
cream. Also found in processed foods such as bread, cereal, and salad
complex sugar found in beans, cabbage, Brussels sprouts, broccoli,
asparagus, other vegetables, and whole grains.
sugar found naturally in fruits including apples, pears, peaches, and
prunes. Also used as a sugar substitute or artificial sweetener in
many diet foods and sugar-free candies and gums.
Most starches including potatoes, corn, noodles, and wheat. Rice is
the only starch that does not cause gas.