8 Foods That Can Give You Gas

Beans

Most people know that beans tend to cause more gas than other foods. That is because beans contain oligosaccharides, including raffinose. These are large sugars that cannot be broken down or digested in the small intestine.

Instead, the sugar passes undigested into the colon, where it is fermented by the "good" bacteria in your gut. Gas is produced as a byproduct of this process.

Some people find relief from gas when they take an enzyme supplement such as Beano. This product breaks down the sugars in beans to make them easier to digest.

Mushrooms

Mushrooms also contain sugars that are difficult to digest. Therefore, eating mushrooms can cause gas because the small intestine does not fully digest these sugars.

Instead, it undergoes fermentation in the large intestine. The gas produced by fermentation then exits as intestinal gas.

Milk and Milk Products

If you're one of the many lactose-intolerant adults, dairy products can cause a significant amount of gas and bloating.

People who are lactose intolerant lack the enzyme lactase, which is necessary to break down lactose (milk sugar). This results in gas and bloating, among other symptoms.

Besides milk itself, dairy products such as ice cream, cheese, and yogurt contain lactose. In addition, there may be dairy ingredients in other products, so it's essential to read labels carefully.

Note that lactose intolerance is different than a true milk allergy. People with a milk allergy should avoid milk in any form at all times.

Wheat

People don't often think of wheat as a food that causes gas. However, the starch in wheat creates gas when it is broken down in the large intestine by good bacteria. Whole wheat and bran, in particular, may be the culprits.

Wheat also contains a natural sugar called fructose. Any undigested fructose from wheat may ferment in the large intestine and lead to gas.

Fruit and Fruit Juice

Fruits are especially well-known for causing excess gas. The reason is that fruit (like wheat) contains fructose. Some common fruits that lead to gas include:

• Apples
• Apricots
• Cherries
• Peaches
• Pears
• Plums
• Prunes
• Juices and fruit drinks

If you eat more fruit than your body can digest, your body breaks down the remaining fructose by fermentation. This process can result in gas.

Cruciferous Vegetables

These healthy vegetables are notorious for causing gas. That's because the small intestine does not completely digest the fiber in them.

The large intestine creates gas when the good bacteria go to work digesting these vegetables. Cruciferous vegetables include:

• Broccoli
• Cabbage
• Cauliflower
• Brussels sprouts

Eating small servings of these vegetables and increasing the amount slowly over time may help reduce the amount of gas they produce.

Sugar-Free Sweeteners

Many foods labeled as "sugar-free" or "diet" often contain sweeteners such as xylitol, mannitol, sorbitol, or erythritol. These are naturally occurring sugar alcohols that are added to foods and drinks to make them sweeter.

When bacteria break these sugars down in the large intestine, gas results. If you're trying to avoid these sugars, it's important to read food labels closely.

Drinks with High-Fructose Corn Syrup

High-fructose corn syrup can produce gas as your gut breaks down the fructose. Many sweetened drinks and sodas are made with high-fructose corn syrup instead of sugar.

The effects can be even worse if it's in a carbonated drink, which often introduces additional gas into your intestinal tract. So, if you don't burp the excess gas out, it will come out the other end.