We all know the jingle about beans, but there are plenty of other gassy foods — foods that have the potential for contributing to intestinal discomfort, bloating and flatulence. If gas has become a problem for you, knowing about these gassy foods can help you make better food choices.

In general, gassy foods are those that contain certain sugars (fructose, lactose, raffinose and sorbitol) and/or soluble fiber. These substances are not digested at the level of the stomach and thus make their way down to your intestines where bacteria break them down. The end result of this breakdown

As you look at the following slides, you will see that many of the foods on the list are those that are quite good for you — that is, they offer significant nutritional benefit. Thus, it is important to accurately pinpoint which foods are specifically a problem for your body, rather than to unnecessarily put yourself on a restricted diet. The use of afood diary will help you to accomplish this. Once you have identified a problem food, try to see if your body can tolerate smaller amounts of that food, so that you can still benefit from its nutritional components.

It is also important to keep in mind that food is not the only cause of intestinal gas. Certain behaviors, such as smoking and chewing gum, can cause air to be swallowed, which then contributes to belching and bloating. Avoiding food is also not the only way to reduce intestinal gas. There are many effective over-the-counter treatment options that help your body to digest the offending sugars so that you can eat these gassy foods without having a gas problem.

1.Let’s start with the gassiest vegetables…

Dr. Barbara Bolen is the author of “The Everything® Guide to the Low-FODMAP Diet”, which includes 150 delicious IBS-friendly, gluten-free recipes, and provides you with all that you need to know to be successful on the diet.

Gassiest Vegetables and Legumes

The following vegetables are those most likely to give you gas due to the fact that they contain raffinose and/or fructose. Remember these vegetables are actually very good for you, so just avoid them on those occasions when you absolutely need to be gas-free.

Gassy Vegetables:

  • Artichokes
  • Asparagus
  • Broccoli
  • Brussel sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Onions
  • Peas
  • Sweet potatoes

Gassiest Legumes:

  • Baked beans
  • Black beans
  • Black-eyed peas
  • Butter beans
  • Cannelinni (white) beans
  • Kidney beans
  • Lima beans
  • Navy beans

2.Now, let’s look at the gassiest fruits…

The following fruits have a reputation for being gas-producing as they contain fructose, sorbitol and/or soluble fiber. Again, these fruits are good for you, so try to eat them on days when it is okay if you are a little gassier than usual.

Gassy Fruits:

  • Apples
  • Apricots
  • Mango
  • Oranges
  • Peaches
  • Pears
  • Plums
  • Watermelon

Dried fruits:

  • Apricots
  • Prunes
  • Raisins

3. Next up, dairy foods that can give you gas…

Even if you have not been diagnosed with lactose intolerance, you may find that eating dairy products results in unwanted gas. As our bodies age, we tend to produce less of the enzyme lactase that is necessary for digesting lactose (the sugar found in milk and other dairy products), and thus gassiness resulting from dairy foods may become a problem. Here are some dairy products to skip to avoid having gas:

  • Buttermilk
  • Cream cheese
  • Heavy cream
  • Ice cream
  • Milk
  • Processed foods containing milk products
  • Ricotta
  • Yogurt

4. Now onto some problematic whole grains…

Although whole grains contain some helpful vitamins and are a source of dietary fiber, the soluble fiber content of some, as well as the presence of  raffinose, a type of sugar, can create intestinal gas. Here are those to avoid when if you don’t want to experience unwanted gassiness.

  • Barley
  • Flax seed
  • Oat bran
  • Wheat

5. Next, let’s take a look at some drinks to avoid…

The following beverages may contain fructose, sorbitol, or carbonation, all of which can contribute to intestinal gas:

  • Beer
  • Fruit juices
  • Soda (regular and diet)

6. Next up is an unexpected cause of gas…

Sugar-Free Foods

Sometimes the thing that is giving us gas is something we have not paid any attention to. Many people do not know that a big gas-producer is sugar-free gum.

Many sugar-free food products contain sorbitol, which can be fermented by gut bacteria, resulting in unwanted gas. Read labels carefully when purchasing sugar-free gums, candy, and snack foods to ensure that they don’t contain sorbitol.