Expert Explains About The Top Gas Producing Foods

While severe gas and bloating can occasionally signal an underlying health issue, they are frequently caused by the meals that one consumes.

Sambhav Kumar
Written by: Sambhav KumarUpdated at: Feb 22, 2023 11:10 IST
Expert Explains About The Top Gas Producing Foods

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Gas is produced naturally in our body through several metabolic processes. The most common gas is carbon dioxide, which is produced during the combustion of foods like carbohydrates and fats that our bodies use as energy sources. Body produces hydrogen sulfide while digesting specific proteins and sulfur compounds from certain food sources. Other gases such as nitrogen are made by various reactions taking place within the digestive tract. Gas production helps to regulate healthy bowel function and aid digestion. Still, it can be uncomfortable for those who experience excessive amounts or particularly smelly varieties due to underlying health conditions or dietary habits.

While severe gas and bloating can occasionally signal an underlying health issue, they are frequently caused by the meals that one consumes. Understanding which foods cause gas and bloating can aid in the reduction of flatulence. 

In an Interaction with OnlyMyHealth, Ms Sumaiya A, Clinical Dietitian, Fortis Hospital, Kalyan, explained about gas-causing foods.  

Foods that cause gas formation include dairy, soda, beans, pulses, fruits, and vegetables. Some of  theissues that it causes are  burping, flatulence, and bloating. To name some  food items that form gas are as follows:

Kidney Beans 

Kidney Beans are high in raffinose, a complex sugar difficult for the body to digest. To decrease gas formation, soak the beans overnight and cook them the following morning to aid digestion.

Also read: Signs That Will Reveal Whether You Are Gaining Weight Or Just Bloating

Dairy products

Some people can make enough lactase to digest the lactose in dairy products; but many experience difficulty in digesting lactose. For those lactose intolerant people it is recommended to avoid dairy products and opt for alternatives like soy milk, almond milk, curd, or buttermilk.


Cabbage, cauliflower, broccoli, and Brussels sprouts can cause excess gas. To avoid this, consume these vegetables in steamed or boiled form and in smaller quantities, rather than raw.


Prunes, peaches, apples are high in natural sugar sorbitol, which the body has trouble digesting.

Eating food quickly without proper chewing can result in gas issues as well, and speaking while eating can further disrupt digestion. Improving cooking methods and modifying eating habits can help alleviate this problem.

Production of gas is a normal function of our human body, but it can sometimes be painful and embarrassing. Knowing which foods tend to cause gas can help a person identify and avoid dietary triggers of gas and bloating.

Also read: Alcohol and Stomach Bloating: All That You Need To Know

The foods that cause gas are either difficult to break down, contain substances that produce gas during digestion, or lead to people swallowing more air than usual.

In most cases, gas is not a symptom of a serious problem. People can often reduce flatulence and bloating by changing their diet and lifestyle.

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