Foods That Make You Fart: The Gassy Foods Guide

Last reviewed on 2026-04-24.

Some foods produce more gas than others. Knowing which ones tend to cause you problems — and how they cause it — makes it easier to plan meals around social events and reduce bloating. This guide covers the general science behind gassy foods and practical ways to manage dietary flatulence. It is general information only and not medical advice.

Why Do Certain Foods Make You Fart?

Gas production is a normal part of digestion, but some foods ramp it up. When the small intestine doesn't fully break down certain carbohydrates, proteins or fibres, those leftovers travel to the colon, where gut bacteria ferment them and release hydrogen, carbon dioxide and sometimes methane.

A common culprit is a group of carbohydrates known as FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols), which are only partially absorbed in the small intestine. Your individual gut microbiome also plays a large role: the particular mix of bacteria in your intestines affects which foods cause you gas and how much.

Top Foods That Cause Gas

1. Beans and Legumes

Beans are the classic example for a reason. They contain raffinose, a complex sugar humans can't fully digest but gut bacteria readily ferment. Black beans, kidney beans, pinto beans, chickpeas and lentils are common triggers.

Tip: Soak dried beans overnight and discard the water before cooking. Adding spices such as cumin or fennel can help.

2. Dairy Products

A significant share of adults have reduced ability to digest lactose, the sugar in milk. Undigested lactose ferments in the colon, producing gas and sometimes loose stools. Milk, ice cream and soft cheeses tend to cause the most trouble; hard cheeses and yoghurt are usually better tolerated.

Tip: Try lactose-free dairy or a lactase enzyme supplement.

3. Cruciferous Vegetables

Broccoli, cauliflower, Brussels sprouts and cabbage contain raffinose plus sulfur compounds. That combination tends to produce both volume and odour. These vegetables are nutritionally excellent, though, so it's usually worth keeping them in the diet rather than cutting them.

Tip: Steam or roast instead of eating raw. Start with small portions and build up.

4. Whole Grains

Whole wheat, oats and bran are rich in fibre and raffinose. Fibre is important for digestion, but a sudden jump in intake can cause excess gas while the gut adjusts.

Tip: Increase fibre gradually over several weeks and drink plenty of water.

5. Carbonated Beverages

Soda, beer and sparkling water introduce gas directly into your digestive tract. Some is released as burps; the rest travels further down. Diet sodas with sugar alcohols can cause extra gas on top.

Tip: Let carbonated drinks sit open for a few minutes, or opt for a still alternative now and then.

6. Onions and Garlic

These contain fructans — a type of soluble fibre that many people ferment enthusiastically. Raw onions tend to be worse than cooked. Garlic and onion powders are concentrated sources.

Tip: Cook thoroughly. Garlic-infused oil can give a lot of the flavour with fewer fructans.

7. Sugar Alcohols

Sorbitol, xylitol, mannitol and similar sweeteners in sugar-free gum, candy and diet foods are poorly absorbed in the small intestine. Even modest amounts can cause notable gas and bloating.

Tip: Check labels for ingredients ending in "-ol" and keep portions small.

8. Apples and Pears

These contain both fructose and sorbitol, which can combine to produce gas in sensitive people. The skins add fibre on top. Stone fruits such as peaches and plums can have a similar effect.

Tip: Smaller portions, or try berries and citrus fruits, which tend to be better tolerated.

9. Protein Powders and Bars

Many protein supplements include lactose, sugar alcohols or added fibre — any of which can cause gas. Large servings can also be simply harder to digest.

Tip: Look for a formula that works for you, mix with water rather than milk if dairy is a trigger, and avoid combining multiple gas-prone ingredients in one meal.

10. Fatty and Fried Foods

High-fat meals slow digestion, giving gut bacteria more time to ferment food. The result is often bloating and gas later in the day.

Tip: Favour leaner proteins and baked or grilled options for bigger meals, and keep portion sizes in check.

Foods by Gas Production Level

Higher Gas Producers

Beans and lentils
Brussels sprouts and cabbage
Milk and ice cream
Wheat bran
Carbonated beverages
Sugar-free products with sugar alcohols

Moderate Gas Producers

Whole wheat bread
Potatoes and corn
Pasta
Apples with skin
Ripe bananas
Raisins

Lower Gas Producers

White rice
Lean meats
Fish and seafood
Eggs
Lettuce and tomatoes
Grapes and berries

Foods That May Help Reduce Gas

Some foods are reputed to aid digestion or help expel gas more comfortably. Evidence varies, but the following are widely suggested:

Peppermint: commonly used for digestive comfort.
Ginger: may help support digestion.
Fennel seeds: a traditional remedy for bloating.
Yoghurt with live cultures: may support a balanced gut microbiome.
Papaya and pineapple: contain enzymes that help break down proteins.
Cucumber and other high-water foods: keep things moving.

Special Diets and Gas

Vegetarian and Vegan Diets

Plant-based diets can cause more gas at first because of higher fibre and legume intake. Most people adapt within a few weeks as their gut bacteria adjust. The long-term health benefits generally outweigh the short-term gas increase.

Keto and Low-Carb Diets

Cutting back on many high-FODMAP carbohydrates can reduce gas for some people. On the other hand, keto products often use sugar alcohols, and large fat loads can be harder to digest for others — so individual results vary.

Gluten-Free Diet

People with coeliac disease or gluten sensitivity often report less gas on a gluten-free diet. Some gluten-free products contain added fibre and gums that can cause gas in sensitive individuals, so reading labels still pays off.

Tips for Reducing Food-Related Gas

Keep a food diary: track meals and symptoms to spot your own triggers.
Eat slowly: faster eating means more swallowed air.
Chew thoroughly: better mechanical breakdown means less work for gut bacteria.
Stay hydrated: water helps food move through the system.
Exercise regularly: gentle activity can help gas move along.
Consider digestive enzymes: products such as alpha-galactosidase (sold under several brand names) can help with bean-related gas.
Probiotics: can support gut balance for some people over time.
Portion control: smaller meals are easier to digest.
Avoid straws and chewing gum: both increase swallowed air.

When Food-Related Gas May Be a Problem

Occasional gas from food is normal. Persistent or severe symptoms can sometimes indicate an underlying condition. Consider speaking to a healthcare professional if you experience:

Sudden or persistent increases in gas frequency
Severe abdominal pain alongside gas
Bloating that does not improve
Changes in bowel habits
Unexplained weight loss
Blood in stool

These symptoms can point to conditions such as irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO) or food intolerances that benefit from proper assessment.

The Bottom Line on Gassy Foods

Everyone's digestive system is different. A food that turns one person into a gas factory may not affect another at all. The practical approach is to learn your own body, not eliminate whole food groups unless a medical professional advises it. Many of the gassiest foods — beans, vegetables, whole grains — are also some of the most nutritious.

Instead of avoiding gassy foods entirely, experiment with preparation methods, portion sizes and timing. Save the bean burrito for a relaxed evening at home rather than a first date or a big meeting, and remember that a little gas is a normal part of being human.