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Gassy Foods Diet

Medically reviewed by Last updated on Mar 2, 2022.

What is it? A gassy foods diet means not eating foods that can cause gas, bloating, and discomfort. Some foods cause you gas after you eat them. Each person has their own reaction to single foods. You may not develop gas when eating all of these foods.


  • Do not eat the gas-causing foods below for a few weeks or until your gas goes away. Try the less gas-causing foods on the second set of lists.
    • When you are ready to try the gas-causing foods again, add one at a time to see if you get gas. Wait a few days before trying a new food. This will help you find out which foods cause you gas.
    • Ask caregivers about lactase enzyme pills, like Lactaid™ if you have trouble with dairy foods and drinks. These pills help break down the milk sugar (lactose) that may be causing your problem.
    • Sometimes cooked dried beans cause some people too much gas. Try one of the products made to help digest (break down) beans, like Bean-o™.
  • There are other things that you can do to keep from getting gas.
  • Do not use straws or drink from bottles with narrow openings. Drink fewer bubbly liquids, such as soda pop, bubbly water, or beer. Do not eat foods that have a lot of air in them, such as whipped cream or meringue.
  • Sipping drinks, chewing gum, or sucking hard candy make you swallow often. You may swallow extra air and then have more gas. Eating slowly and not smoking will also lessen gas.
  • Increase your fiber intake slowly over a period of several months. This will give your body more time to get used to the fiber without causing too much gas.

LESS GAS CAUSING FOODS: The following foods cause less gas.

  • DAIRY:
    • Lowfat cheese and cottage cheese
    • Lowfat frozen yogurt
    • Plain or fruit lowfat yogurt
    • Smooth peanut butter
    • Cooked or canned fruits without peels, like applesauce or fruit cocktail
    • Filtered fruit juices without added fructose (sugar)
    • Lower fiber fruits, like grapes, kiwi, plums, or nectarines
    • Angel food cake
    • Breads, rolls, and pastas made with white or refined flours
    • Cooked pastas with light sauces
    • Farina type cereals, like cream of wheat or rice
    • Mashed potatoes without skins
    • White rice
    • Eggs cooked without frying, like poached or boiled
    • Lean meat, fish, and poultry cooked without lots of fat
    • Carrots
    • Summer squash and winter squash
    • Vegetable soup

THE FOODS BELOW CAN CAUSE GAS: Avoid these foods for a few weeks to see if your problems with gas lessen.

    • Mannitol (TM)
    • Sorbitol (TM)
  • DAIRY:
    • Cream
    • Ice cream
    • Ice milk
    • Milk
    • Milk products
    • Baked beans
    • Dried beans, like kidney, pinto, garbanzos, lima, and navy
    • Dried peas, like split peas and lentils
    • Soybeans
    • Apples
    • Avocados
    • Bananas
    • Melon
    • Prunes and raisins
    • Bran cereal or breads
    • Large amounts of wheat products
    • Fatty meats
    • Fried foods
    • Gravies
    • Pastries
    • Rich cream sauces
    • Broccoli, brussels sprouts, cabbage, and cauliflower
    • Corn
    • Cucumber
    • Green peppers
    • Kohlrabi
    • Onions and leeks
    • Radishes, rutabaga and turnips
    • Sauerkraut


  • You have questions about the serving sizes on this diet.
  • You have questions about how to prepare or cook foods on this diet.
  • You have questions about how or where to buy foods on this diet.
  • You have questions or concerns about your illness, medicine, or this diet.

Care Agreement

You have the right to help plan your care. To help with this plan, you must learn about your health and how a gassy foods diet can help. You can then discuss treatment options with your caregivers. Work with them to decide what care will be used to treat you. You always have the right to refuse treatment.

Learn more about Gassy Foods Diet

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Further information

Always consult your healthcare provider to ensure the information displayed on this page applies to your personal circumstances.