Choosing the Best Non-Gassy Foods

What you eat can absolutely have an effect on the amount of gas you produce. If you're trying to reduce bloating and farting, consider opting for foods that don't cause gas as much as some others do, including:

  • 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

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, 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.


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.

  • Bell peppers
  • Bok choy
  • Cucumber
  • Fennel
  • Greens, such as kale or spinach
  • Green beans
  • Lettuce
  • Spinach
  • Tomatoes
  • Zucchini 


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

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:

  • Fermented vegetables
  • Kefir
  • Kombucha
  • Yogurt (without added sugars)


You may be surprised to learn that there are certain carbohydrates in wheat products that 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
  • Oats
  • Rice, brown or white
  • Quinoa

Snack Options

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

Among those are nuts, but not every nut is reliable. Try to limit yourself to macadamia, pecans, and walnuts. You're also going to be pretty safe if you nibble on some cheese. For this, stick with cheddar, mozzarella, or Swiss.


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.

A Word From Verywell

As you can see, the safe food list is a little limited. That makes it less than ideal as a daily meal plan, so these suggestions should be used only when it's most 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. It has scientific backing for helping prevent these specific problems.

3 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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  2. Bell V, Ferrão J, Pimentel L, Pintado M, Fernandes T. One health, fermented foods, and gut microbiota. Foods. 2018 Dec;7(12). doi:10.3390/foods7120195

  3. Barrett JS, Gearry RB, Muir JG, et al. Dietary poorly absorbed, short-chain carbohydrates increase delivery of water and fermentable substrates to the proximal colon. Aliment Pharmacol Ther. 2010;31(8):874-82. doi:10.1111/j.1365-2036.2010.04237.x

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.