Gas-Forming Foods

Gas-forming foods have different effects in different people. Some foods that are major gas producers for some people may cause normal gas for others. Some foods may produce more gas than others. However, this is different for every individual and food that produces gas for one person may not do so for another.

Avoid some of the following to Decrease Gas Production:

• Hot spicy foods 

• Rich, fatty foods, especially fried foods

• Caffeine from drinks 

• Carbonated drinks 

• Beer

Beneficial Ways to Decrease Gas Production:

• Eat a little more slowly 

• Eat same time each day and eat smaller meals more frequently 

• Eat a balanced diet

• Don’t drink fluids with meals

Foods high in fiber are usually major gas producers. These high fiber foods are important for normal bowel function so they should not be eliminated totally.

Gas-Forming Foods
Apples	Eggplant
Apricot	Milk
Bagel	Milk products
Banana	Onions
Beans	Pastry
Bread	Potatoes
Brussels sprouts	Pretzel
Carrots	Prune juice
Celery	Raisins
Citrus fruits	Wheat germ

Foods with Corresponding Amount of Gas

Foods with Normal Amount of Gas
Meat	Lettuce
Fowl	Peppers
Fish	Asparagus
Cantaloupe	Zucchini
Grapes	Okra
Berries	Olives
White Rice	Tomato
Chips	Avocado
Popcorn	Eggs
Graham Crackers	Jello
All nuts	Fruit Ice
Foods with Moderate Amount of Gas
Potatoes	Apples
Eggplant	Pastries
Citrus Fruits	Bread
Major Gas Producers
Beans	Brown rice
Peas	Leeks, parsnips
Raisins	Green Salads
Bananas	Onions
Apricots	Celery
Prunes	Carrots
dried fruit	Brussels Sprouts
Bagels	Cucumber
Wheat Germ	Cabbage
Pretzels	Cauliflower
Bran cereal / foods high in bran	Radishes

These lists can be used as a guide to help determine the best gas reducing diet for you.

References:

Healing Wonders of Diet Effective Guide to Diet Therapy p.245 © 2003 Philippine Publishing House ISBN 971-581-013-6

http://www.med.umich.edu/fbd/docs/Gas%20reduction%20diet.pdf University of Michigan 3/23/2007 MBCP © Retrieved on May 4, 2011