Non Gassy Foods

Safe Foods to Eat to Avoid Intestinal Gas and Bloating

If you suffer from intestinal gas and bloating, you might be reassured to know that there are some safe non gassy foods. Knowing which foods are safe to eat can help you feel confident if you are preparing for a special occasion, like a date or a job interview, and you want to make sure that you don’t experience the embarrassment of flatulence.

As a general rule of thumb, foods that cause intestinal gas are those that contain carbohydrates and/or soluble fiber. These substances are not easily digested and substantial amounts of partially digested material make their way down to the large intestine where they are acted upon by bacteria; the by-product is gas. Therefore, to avoid gas, you need to eat the opposite -- foods that are not broken down by intestinal bacteria. Here are some safe choices:

1. Protein

• Lean beef
• Fish
• White meat turkey
• White meat chicken

2. Vegetables

The following vegetables are good sources of insoluble fiber:

• Greens, such as kale or spinach
• Green beans
• Lettuce
• Tomatoes

3. Fruits

• Cherries
• Grapes

4. Bread

• Gluten-free bread
• Rice bread

5. Rice

Unfortunately, this safe food list is limited. So it is not a good idea to follow as a daily meal plan. Stick to these safe foods only on those days when it is especially important to be gas-free.

For chronic problems with gas, bloating and flatulence, see:

• Got Gas? Learn How To Beat Gas and Bloating
• Top 6 Gassy Foods
• Causes of Gas and Bloating

Sources:

Azpiroz, F. “Understanding Intestinal Gas”. International Foundation for Functional Gastrointestinal Disorders Fact Sheet.

National Digestive Diseases Information Clearinghouse (NDDIC) Gas in the Digestive Tract.