Foods That Do Not Cause Gas

Too much gas in your stomach can be more than just embarrassing; it can make you uncomfortable. Many articles talk about the foods that cause gas. These are usually high in carbs and when not properly chewed or digested, cause bloating and gas. It can be impossible to avoid all these foods. Instead, try focusing on the foods that are less likely to cause gas. The following five food groups will not cause gas.

Foods That Do Not Cause Gas




Low-Carbohydrate Vegetables


One of the biggest contributors to stomach gas is carbohydrates. For this reason, it’s good to eat low-carb veggies.

  • Carrots
  • Celery
  • Cucumber
  • Green beans
  • Eggplant
  • Mushrooms
  • Sprouts
  • Pumpkin
  • Tomatoes
  • Water chestnuts
  • Zucchini
  • Okra
  • Chives
  • Peppers
  • Radicchio
  • Scallions
  • Snow peas

Low-Sugar Fruits


Some sugars such as lactose, sorbitol, raffinose and fructose cause gas. So eat fruits that are low in sugar.

  • Berries
  • Apples
  • Apricots
  • Cantaloupes
  • Kiwis
  • Limes
  • Peaches
  • Lemons
  • Nectarines
  • Pears
  • Plums
  • Watermelon
  • Guavas
  • Grapefruit
  • Papaya

Non-Gassy Proteins

Most proteins cause little flatulence. This group of foods that do not cause gas is shown in the right column.

  • Lean beef
  • Hard cheese
  • White chicken meat
  • Fish
  • Eggs
  • Turkey
  • Peanut butter

Low-Flatulence Wheat Alternatives

Wheat can be hard to break down and digest, causing flatulence. Many people have difficulty digesting wheat. Try the wheat alternatives.

  • Cereal grains such as corn and teff
  • Nut meal such as walnuts and almonds
  • Quinoa
  • Rice pasta
  • Corn pasta
  • Potato bread
  • Rice bread

Non-Flatulence Dairy Substitutes

Lactose which is found in dairy, causes gas and bloating. Opt for the dairy substitutes.

  • Tofu cheese and soy cheese
  • Soy desserts
  • Almond milk, rice milk and oat milk
  • Soy yogurts
  • Yeast flakes

More Tips to Help Avoid Gas

In addition to enjoying foods that do not cause gas, there are other things you can do to help avoid flatulence.

  • Eat your food in a relaxed environment.
  • Chewing your food well will help you on the way to digesting it better.
  • Try not to overeat. Smaller portions will help you digest your food and lower your risk of flatulence.
  • Enjoy plenty of fluids as they will help you with your digestion. But try to avoid too much fluid at meal times because this will slow digestion down.
  • Mind your manners. Talking while eating and drinking can cause you to swallow air. This is true with hard candies and gum as well. The air can cause you to have gas.
  • Avoid carbonated drinks such as beer and soda. They can make you gulp while you’re drinking, causing you to swallow more air.
  • Quit smoking. Air is inhaled when you smoke and will cause you to build up more gas.
  • Make sure your dentures fit correctly. This is essential besides eating foods that do not cause gas. When dentures don’t fit well, it will cause extra air to be swallowed, increasing flatulence.
  • Regular exercise can help with digestion as well. Consider taking a walk after eating your meals.
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