Foods List That Cause Gas and Bloating

Here’s a detailed list of foods known to cause gas and bloating, along with their common triggers. This list includes a variety of foods across different categories that are known to commonly cause gas and bloating. Some are rich in fiber, others in sugars or sugar alcohols, and some contain compounds like FODMAPs that are harder for the body to digest. Reducing or eliminating these foods from your diet can help minimize symptoms of bloating and gas.

Foods List That Cause Gas and Bloating

Food	Reason
Beans and Legumes	High in oligosaccharides (FODMAPs), hard to digest.
Broccoli	Contains FODMAPs that ferment in the gut.
Cabbage	Includes raffinose, leading to gas during digestion.
Onions	Rich in fructans, which cause bloating when raw.
Garlic	Similar to onions, contains fructans that cause gas.
Apples	High in fructose and fiber, both of which can ferment.
Pears	Like apples, contain fructose and fiber.
Wheat	High in gluten and FODMAPs, leading to digestive issues.
Dairy Products	Contains lactose, difficult to digest for lactose intolerant individuals.
Carbonated Drinks	The carbonation releases gas into the digestive system.
Beer	Made with grains and carbonation, causing gas and bloating.
Cruciferous Vegetables	Includes cauliflower, Brussels sprouts, and cabbage; contain fiber and FODMAPs.
Barley	High fiber content and gluten can cause bloating.
Rye	Contains gluten and fiber, both of which can cause bloating.
Artificial Sweeteners	Sorbitol, mannitol, and xylitol in sugar-free foods can lead to gas.
Chewing Gum	Often contains sugar alcohols and leads to swallowing air.
Fatty Foods	Slow digestion, causing a feeling of fullness and bloating.
Lentils	High fiber and resistant starch can cause bloating.
Mangoes	Contain fructose, which is difficult for some to digest.
Asparagus	Rich in fructose and inulin, causing fermentation in the gut.
Chickpeas	High in oligosaccharides, which can lead to gas.
Soft Cheeses	Contain lactose, contributing to gas and bloating in sensitive individuals.
Mushrooms	Contain polyols, which can ferment and cause gas.
Pistachios	High in fructans and fiber, causing gas and bloating.
Peaches	High in FODMAPs, particularly fructose and sorbitol.
Plums	Contain sugar alcohols and fiber, both leading to gas.
Raisins	High in fructose and fiber, which ferment in the digestive tract.
Sauerkraut	Fermented food containing probiotics, which can cause gas.
Sweet Potatoes	Contain mannitol, a type of sugar alcohol that can cause bloating.
Ice Cream	Contains lactose, leading to gas and bloating for those who are intolerant.
Sodas	The carbonation leads to excess gas in the digestive system.