Non-Gassy Foods: What to Eat to Reduce Gas and Bloating

List of the Best Foods to Control Intestinal Gas

To reduce bloating and farting, try including more non-gassy foods in your diet. Non-gassy foods include:

  • Red meat, poultry, or fish
  • Non-starchy vegetables, such as leafy greens and bell peppers
  • Fermented foods, such as kefir 
  • Fruits, such as berries, in moderation 
  • Rice, quinoa, or oats 
  • Gluten-free bread or rice bread

Gassy foods, on the other hand, are foods that cause you to swallow air or that are less easy for your body to digest. Gassy foods include those that are high in sugar, starch, or fiber.

This article discusses why some foods make you more gassy than others. It also covers the best foods to eat to avoid becoming gassy and bloated.

foods to eat to avoid gas and bloat

Verywell / Cindy Chung

Why Some Foods Cause Gas

As a general rule of thumb, gassy foods are those that contain certain types of carbohydrates (sugars and starch), soluble fiber (fiber that dissolves in water), or both.

These substances are not fully absorbed in the small intestine and instead make their way down to the large intestine where they are broken down by gut bacteria. The product of this process is gas.

You can avoid gas by eating less carbohydrates and soluble fiber.

It is important to know that some gas is normal and that many gassy foods, like beans and broccoli, are good for you. Try to limit your diet to the non-gassy foods only when you absolutely must remain gas-free.

Animal Proteins

Protein sources that come from animals do not contain carbohydrates that are taken up by gut bacteria. So, choosing to eat animal proteins is a safe bet when you want to avoid gas or bloat.

Glazes and gravy may contain added sugar, garlic, or onions, all of which can produce gas, so be sure to eat these items plain:

  • Beef
  • Chicken
  • Eggs
  • Fish
  • Turkey

If you choose not to eat animal products, there are plenty of other foods for you to enjoy.

With that said, processed meats like bologna, sausage, and salami should be avoided, particularly those made with fillers.

Vegetables

Plenty of vegetables are low in carbohydrates and unlikely to cause gas. These are all good for you, so feel free to pile them onto your plate. You might even consider making a simple salad out of them and turning that into your big meal.

To reduce the risk of flatulence, here are vegetables you can eat:

  • Avocado
  • Carrots
  • Celery
  • Eggplant
  • Fennel
  • Lettuce
  • Okra
  • Parsnip
  • Potatoes
  • Pumpkin
  • Spinach
  • Tomatoes
  • Zucchini

Vegetables to avoid include cruciferous vegetables—such as broccoli, cauliflower, collard greens, and kale—and legumes such as peas, beans, and lentils.

Fruits

A number of fruits are known for producing less gas. Still, it's a good idea to eat them in moderation.

Your body can only absorb so many fruit-based carbohydrates at a time. The more fruit you eat—even of these less gassy options—the higher your chances are of having unwanted gas:

  • Blueberries
  • Cantaloupe
  • Clementine
  • Grapes
  • Honeydew
  • Kiwi
  • Pineapple
  • Raspberries
  • Strawberries

On the other, you need to avoid apples, peaches, pears. and fruit juices if you want to avoid gas.

Fermented Foods

Bacteria found in fermented foods like yogurt have already taken care of the carbohydrates your gut would otherwise have to ferment. This frees your intestines from having to do all that work, which lowers the chance of gas.

Bacteria from fermented foods are great for your gut's overall health. You really cannot go wrong with one of these choices:

Grains

You may be surprised to learn that certain carbohydrates in wheat products can lead to gas.

The following choices are better options for the times when you just do not want to deal with gas:

  • Gluten-free bread
  • Rice bread
  • Rice (brown or white)
  • Spelt
  • Quinoa

You should avoid eating wheat and rye in large amounts, such as wheat and rye flour used to make bread, pasta, and crackers.

Dairy Alternatives

Cow's milk contains lactose, a type of sugar that is harder for the body to digest, especially if you have lactose intolerance.

If you regularly develop gas, bloating, diarrhea, vomiting, or upset stomach after eating dairy products, consider switching to a plant-based dairy alternative, such as:

  • Almond milk
  • Coconut milk
  • Cashew milk
  • Rice milk
  • Hemp milk

Like beans, soy is a type of legume that can cause gas in some people. If you notice that soy products give you gas, take care to avoid them. This includes soy milk.

While shopping for dairy alternatives, make sure to read ingredient lists carefully. Plant-based milks often contain added sugars, which can lead to gas.

Snack Options

Along with the non-gassy vegetables and fruits, there are other good snack choices you can enjoy for a quick bite.

You're also going to be pretty safe if you nibble on some hard cheese like cheddar, parmesan, or Swiss. If you have a sweet tooth, you will generally be fine with dairy-free gelato or sorbet.

On the other hand, you should avoid candy or sweets that contain sweeteners ending in "–ol," such as sorbitol, mannitol, xylitol, erythritol, and maltitol.

You also need to pass on drinks made with high-fructose corn syrup, such as soft drinks, sports drinks, and energy drinks.

Other Tips to Avoid Gas

Gas is a natural part of life, and you can't avoid it entirely. However, if you feel that your gas is excessive, there are some extra steps you can take.

Take Digestive Enzymes

Supplements containing digestive enzymes can help your body break down foods and absorb their nutrients better. This, in turn, should reduce gas.

There are a few kinds of over-the-counter digestive enzyme supplements you can take depending on the type of food giving you gas:

  • Supplements containing the enzyme alpha galactosidase help your body break down the complex carbs in beans and vegetables that lead to gas.
  • Supplements containing the enzyme lactase help your body break down lactose—the gas-causing sugar in dairy products.
  • Supplements containing the enzyme lipase help your body break down fats in gassy foods so that your body can absorb them better.

If you are considering a digestive enzyme supplement, talk to your healthcare provider. Supplements are not FDA-regulated, so their exact ingredients and enzyme concentrations are not guaranteed. Your provider can recommend a digestive enzyme supplement that is most suitable for you.

Eat Slowly

Eating fast causes you to swallow more air, which can lead to gas. This problem is made worse by eating larger bites of food and failing to chew thoroughly; it is more difficult for the gastric juices in your stomach to degrade larger food particles.

When you sit down for a meal, take your time and eat slowly. Take smaller bites, and chew your food well before swallowing. Make sure to drink plenty of fluids throughout your meal to help break down the food in your stomach.

Go for a Walk

Avoid lying down immediately after a meal and take yourself for a walk instead. One research study shows that walking for 10 to 15 minutes after a meal significantly reduces:

  • Bloating
  • Belching
  • Flatulence
  • Abdominal pain and discomfort
  • The feeling of fullness

Furthermore, the study revealed that walking after a meal may even be as effective as medications for enhancing gastrointestinal motility (the movement of food through the digestive system).

Try Process of Elimination

If you have been experiencing excessive gas, it helps to know what food is causing it so that you can remove it from your diet. The most efficient way to go about this is to use process of elimination.

Start by removing one food from your diet at a time. If you suspect a certain food is giving you gas, stop eating it for a few days to see if your symptoms improve.

If you are still having gas after removing the food, you will know that food isn't to blame. You can add it back into your diet and eliminate another food for a few days.

You may find it helpful to keep track of the foods you remove and re-add by keeping a list. After you have removed a food and found that it was not the cause of your gas, write it down on your list under "non-gassy foods."

Summary

Foods that are higher in carbohydrates and soluble fiber are more likely to be fermented by gut bacteria and give you gas. You don't want to avoid these foods completely, though, since many foods with carbohydrates and soluble fiber are healthy.

To avoid gas and bloating, choose animal proteins, leafy greens like spinach, fermented foods like kefir, and oats. Many fruits are good options too, but you should still eat them in moderation.

9 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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By Barbara Bolen, PhD
Barbara Bolen, PhD, is a licensed clinical psychologist and health coach. She has written multiple books focused on living with irritable bowel syndrome.