Foods that cause gassiness & bloating and managing the symptoms better

By October 12, 2020 Health & Nutrition

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Breaking wind, passing gas or more directly put farting is a part of our life. When it happens, and it happens more often as you grow older, it’s a bit embarrassing. But worse is the feeling of fullness and bloating that precedes these passing gas episodes. As is well known, much of this feeling is caused by what you consume. And all of them are not unhealthy but good foods that ate tasty too. It’s good to know the items you could avoid and how to alleviate this rather annoying symptom as is detailed out by the author in the article below. Team RetyrSmart

Foods that cause gassiness & bloating and managing the symptoms better

Sugar-Free Foods

Sugar alcohols, like sorbitol, mannitol, isomalt, and xylitol are found in some sugar-free candies and gums and cause gas. Check the label on sugar-free foods. Instead, go with stevia, maple syrup, or raw sugar as sweeteners.

Snack Bars and Cereal

Inulin and chicory root are supplemental fibres that are often added to high-fibre foods like fibre snack bars and fibre cereals. They are especially notorious for causing gas and bloating. Read your labels and steer clear of these additives to avoid gas.


About 25% of the US population and 75% of the world population eventually lose some or all of their ability to break down lactose, a sugar found in dairy products. When the body is unable to breakdown lactose, and the side effects include diarrhoea, congestion, gas and bloating.

If you’re worried about calcium, fear not; foods like barley, butternut squash, chickpeas, and collard greens are all high in it. And some people can also tolerate dairy foods with lower levels of lactose like yogurts, ricotta, cottage cheese, Parmesan, Swiss, and cheddar cheese.

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Cruciferous Vegetables

Broccoli, Brussels sprouts, cabbage, and kale are all delicious (and easy to prepare!), so they make great sides or bases in recipes. And with their high fibre and high nutrient content, they’re a great source of nutrition. But since they are high in fibre, this can naturally lead to gas and bloat, if you have a hearty amount of the food.

A great way to decrease the effects of this is to drink a lot of water and to take a digestive enzyme prior to eating.

Processed Desserts

Highly processed foods with large amounts of sugar can increase the production of flatulence. Sugar feeds the bacteria in our intestines, which causes fermentation, a process where sugar is turned into gas. Decreasing the amount of processed sugar can help decrease gas and bloating.

Fatty Foods 

Sometimes, that discomfort that feels like gas is actually the feeling of being too “full.” And high-fat foods tend to take longer to digest, resulting in a decrease in the stomach’s ability to empty.

Just like a balloon full of water, this distension sends a message to the brain that translates into ‘fullness. Just like every part of the body, the GI tract has nerves and these send messages to the brain and are involved with many symptoms including hunger, pain, and—of course—gas.

Beer—And Other Yeast Products

If an ice-cold beer is your way of relaxing after a long day, you might want to find a new vice. Beer releases carbon dioxide gas and that builds up in your gut—and is then released in the form of some foul-smelling flatulence. And it’s not just beer; other alcohols and fermented and pickled foods can cause bloating, cramps, and excess gas because of yeast overgrowth. Simply put: Too much yeast in our intestines equals too much gas.


Protein sits in your stomach for a longer period of time, which causes sugars and bacteria to build up. This leads to bloating and gas, but you don’t have to give up your BBQ fix just yet. Some ways to lessen the farting effect is to chew your food very well and consume red meat in smaller portions.

Fizzy Drinks

For some, the carbonation in drinks like soda goes right to their intestines, blowing ’em up like a balloon. The acid and fructose found in these drinks are the culprit—so if you have this problem, switch to natural, non-fizzy drinks like plain iced tea.


Many people have gluten sensitivities that they’re unaware of because so many foods have wheat as filler. If you find that you’re gassy and bloated after eating foods made with wheat, you may want to try cutting down on how much gluten you consume.

Oat Bran

Oats should be a staple of your diet—but your intestines may not agree. If you’re tooting after them, reduce the amount you eat per serving to still get in the good fibre but lessen the pain.


Sure, nuts are a great and versatile snack because they’re high in protein, healthy fats, and fiber. But unfortunately, they claim a spot on our list of foods that cause gas because they are not easily digested. If there was one type of nut to question first, we recommend staying away from cashews, as they are considered one of the biggest culprits.


Beans are a great and versatile food—they’re high in protein, high fibre, antioxidants, and are relatively inexpensive if you’re on a budget. Plus, their shelf life goes a long way. But the fear of eating beans because they’ll give you gas is valid.

Beans have specific types of sugar that we don’t have enzymes for. When the beans get to the colon, the bacteria in the colon begins to ferment these sugars, producing gas in the process. To overcome this issue, make sure to chew your beans very well because digestion starts in the mouth. Lean toward smaller beans like lentils and avoid sugary and dairy foods with your beans.

Fruit as Dessert

Yes, fruit for dessert seems like a great way to curb your after-hours sweet tooth without the extra fat, calories, and everything else. But you may want to reconsider enjoying it at the end of your meals.

Eating fruit for dessert will literally sit on top of whatever else is in your stomach—especially a slow-digesting protein like a steak—and begin to ferment, which is the true cause of gas and bloating. If you must have fruit, try to stick to fruits like lemons, limes, grapefruit, avocados, pomegranates, watermelon, and tomatoes because they have low sugar and are high in minerals.

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