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Non Gassy Foods

Safe Foods to Eat to Avoid Intestinal Gas and Bloating


Updated July 14, 2014

Close-up side view of a woman eating bunch of grapes
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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 going to be around others and you want to make sure that you don’t experience the embarrassment of flatulence.

As a general rule of thumb, gassy foods 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 set upon by bacteria. The by-product of this process 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. which is less likely to be gas-producing:

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

3. Fruits

The following fruits have a reputation for being less gassy:

  • Berries
  • Grapes
  • Kiwi

4. Bread

These breads wheat-free options should keep your system quiet:

  • Gluten-free bread
  • Rice bread

5. Grains

  • Oats
  • Rice, brown or white
  • Quinoa

Food Choices for Chronic Gas and Bloating Problems

Unfortunately, as you can see, 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. If you tend to deal with intestinal gas and bloating on a regular basis, you may want to look into the low FODMAPs diet. This diet has scientific backing for identifying foods that contribute to problems with gas and bloating:

Related Reading:


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

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

DISCLAIMER: The information contained on this site is for educational purposes only and should not be used as a substitute for diagnosis or treatment rendered by a licensed physician. It is essential that you discuss with your doctor any symptoms or medical problems that you may be experiencing.

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