Non-Gassy Vegetables

So for all of you who love a good vegetable but aren’t looking for any smelly side effects, this article is for you!

Vegetables That Cause Gas

Eating certain types of vegetables can give you gas, and some cause more than others: looking at you, Brussel Sprouts! (Source)

Vegetables that cause gas do so because they contain the complex sugar known as raffinose, which is challenging for the body to digest.

Raffinose travels from the small intestine to the large, where it is broken down and creates hydrogen, carbon dioxide, and methane gas which is the smelly culprit.

However, they are also very healthy for you, so you should be wary of just cutting them out of your diet.

Other Foods That Cause Gas

Not only do vegetables cause gas, but there are a variety of other foods that can cause you to have gas or bloating.

These foods include:

Beans

Beans are probably one of the most common foods that you think of when thinking of foods that cause gas.

This is because they contain high amounts of raffinose, the complex sugar mentioned above.

If you want to reduce gas but not cut beans out of your diet, you can try soaking the beans overnight, which has been known to help.

Dairy Products

The main culprit causing gas and bloating when it comes to dairy products is lactose, which is a sugar found in milk.

This can be hard for people who don’t produce enough lactase, making it difficult to digest, causing gas or bloating.

Taking a lactase tablet can help mitigate these symptoms.

Whole Grains

Whole grains can also be a struggle for people.

This is because all whole grains contain fiber, raffinose and starch.

The only grain not known to cause gas is rice.

Soda

Soda, or other carbonated beverages, can also give you gas or bloating symptoms.

This is because carbonated drinks increase the air you swallow, making it through your digestive tract.

Skipping carbonation will help you with this issue.

Fruits

Fruits can also cause gas.

This is because they contain natural sugar alcohol, sorbitol, and soluble fiber.

Fruits that have a high chance of causing gas include:

• Apples
• Peaches
• Pears
• Prunes

Related: Calories in fruits.

Onions

Onions also have been known to cause gas.

This is because they contain the natural sugar fructose.

Like raffinose or sorbitol, fructose can contribute to gas when broken down by bacteria in the intestines.

Garlic

Garlic has also been known to cause gas.

This is a highly used ingredient in cooking.

If you have gas due to garlic, it is often accompanied with an odor.

Eggs

Eggs are known to cause gas for a few reasons.

The main reason you might experience gas in eggs is the sulfur content.

To reduce these symptoms, add vinegar or lemon to water and poach your eggs instead of alternative forms of cooking.

Also, skipping the hard-boiled eggs and scrambling them has been known to help.

Processed Foods

Processed foods contain many of the same gas-causing ingredients, such as fructose, raffinose, sorbitol, and lactose.

Gum & Hard Candy

While gum or hard candy themselves do not cause gas, like soda, they can cause you to swallow more air, increasing your chance of becoming bloated or gassy.

Vegetables That Don’t Cause Gas

Even though there are many foods that can cause gas, there are also many foods that don’t, even vegetables!

These vegetables are not only low in carbohydrates, they are also great for you and your body, so feel free to eat them in large amounts!

Additionally, you can always look to greens powders, which are not known for causing gas or bloating while still giving you the vegetables and vitamins that you need.

Other Foods That Don’t Cause Gas

Some other examples of foods that don’t cause gas are:

Proteins from Animals

Protein sources from animals do not contain carbs, so they generally do not cause gas.

Some great examples include:

• Beef
• Chicken
• Fish
• Turkey
• Pork

Fruits

While some fruits do cause gas, there are also plenty that don’t.

These fruits include:

• Blueberries
• Cantaloupe
• Clementines
• Grapes
• Honeydew Melons
• Kiwis
• Pineapple
• Raspberries
• Strawberries

However, just because they do not cause gas, they should still be eaten in moderation, otherwise you could experience some gas or bloating symptoms.

Other Causes Of Gas & Bloating

Just because some foods have a tendency to cause gas or bloating doesn’t mean these are the only culprits of why you might be experiencing these symptoms.

Two other reasons you might have this experience include food intolerances and eating too fast.

Food Sensitivity / Intolerance

Unlike a food allergy, food sensitivity is when your body cannot properly digest something.

This can cause bloating or gassy symptoms.

Unlike a food allergy, a food intolerance can take a few hours to even a few days to show symptoms.

Eating Too Fast

Because when you eat too fast, you swallow more air, and you can often find yourself getting more gas no matter what you eat.

Other Tips To Avoid Gas

If you do not want to cut these gassy foods out of your diet, and we don’t blame you, here are some other tips to employ:

• Soak your beans overnight
• Avoid foods and beverages that cause you to swallow more air
• Eat slower
• Record what you eat to see if you can identify what is triggering symptoms
• Reduce your fiber intake

In summary, you may wish to test which vegetables may cause you gas and avoid them and stick to non-gassy vegetables, if possible. Otherwise, limit their consumption to avoid any discomfort.