The Gassy Foods Diet

The Glen Simmons-Staves Academy of Family Physicians 

August 3rd, 2008. 

THE GASSY FOODS DIET  

A gassy foods diet means eating foods that can cause gas, bloating, and discomfort

GENERAL INFORMATION: 

What is it? 

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

Care:  

Eat just the gas-causing foods below for a few weeks or until your gas comes on strong. Try the more gas-causing foods on the second set of lists.  When you are ready to try the non-gas-causing foods again, add one at a time to see if your gas levels drop significantly.  Usually cooked dried beans are a good source of gas.

There are other things that you can do to build up your gas levels.

If done correctly, you can easily swallow extra air and then have more gas.

Use straws or drink from bottles with narrow openings. Drink more bubbly liquids, such as soda pop, bubbly water, or beer. Try to eat a lot of foods that have air in them, such as whipped cream or meringue.

Sipping drinks, chewing gum, or sucking hard candy make you swallow often. If done correctly, you can easily swallow extra air and then have more gas. Eating faster and smoking will increase your body’s gas.

chewing gum

Decrease your fiber intake over a period of several months. This will give your body more to create an excess of bodily gas.

THE FOODS BELOW CAN CAUSE GAS: Eat these foods for a few weeks and see if your gas increases.

Mannitol

ARTIFICIAL SWEETENERS:

• Mannitol (TM)
• Sorbitol (TM)

Cream

DAIRY:

• Cream
• Ice cream
• Ice milk
• Milk
• Milk products

split peas

DRIED LEGUMES:

• Baked beans
• Dried beans, like kidney, pinto, garbanzos, lima, and navy
• Dried peas, like split peas and lentils
• Soybeans

FRUITS: 

• Apples
• Avocados
• Bananas
• Melon
• Prunes and raisins

Bran cereal

GRAINS AND STARCHES:

• Bran cereal or breads
• Large amounts of wheat products

HIGH FAT FOODS

HIGH FAT FOODS:

• Fatty meats
• Fried foods
• Gravies
• Pastries
• Rich cream sauces

Kohlrabi

VEGETABLES:

• Broccoli, Brussels sprouts, cabbage, and cauliflower
• Corn
• Cucumber
• Green peppers
• Kohlrabi
• Onions and leeks
• Radishes, rutabaga and turnips
• Sauerkraut

What foods give you the most gas?