Red meat, poultry, or fishNon-starchy vegetables, such as leafy greens and bell peppersFermented foods, such as kefir Fruits, such as berries, in moderation Rice, quinoa, or oats Gluten-free bread or rice bread
This article discusses why some foods make you more gassy than others. It also covers the best foods to eat to avoid becoming gassy and bloated.
These substances are not fully absorbed in the small intestine and instead make their way down to the large intestine where they are broken down by gut bacteria. The product of this process is gas.
You can avoid gas by eating less carbohydrates and soluble fiber.
So, choosing to eat animal proteins is a safe bet when you want to avoid gas or bloat.
Glazes and gravy may contain added sugar, garlic, or onions, all of which can produce gas, so be sure to eat these items plain:
BeefChickenEggsFishTurkey
If you choose not to eat animal products, there are plenty of other foods for you to enjoy.
These are all good for you, so feel free to pile them onto your plate. You might even consider making a simple salad out of them and turning that into your big meal.
Bell peppersBok choyCucumberFennelGreens, such as kale or spinachGreen beansLettuceSpinachTomatoesZucchini
Your body can only absorb so many fruit-based carbohydrates at a time. The more fruit you eat—even of these less gassy options—the higher your chances are of having unwanted gas:
BlueberriesCantaloupeClementineGrapesHoneydewKiwiPineappleRaspberriesStrawberries
Fermented vegetablesKefirKombuchaYogurt (without added sugars)
Gluten-free breadRice breadOatsRice, brown or whiteQuinoa
Among those are nuts, but not every nut is reliable. Try to limit yourself to macadamia, pecans, and walnuts. You’re also going to be pretty safe if you nibble on some cheese. For this, stick with cheddar, mozzarella, or Swiss.
Summary
Foods that are higher in carbohydrates and soluble fiber are more likely to be fermented by gut bacteria and give you gas. You don’t want to avoid these foods completely, though, since many foods with carbohydrates and soluble fiber are healthy.
To avoid gas and bloating, choose animal proteins, leafy greens like spinach, fermented foods like kefir, and oats. Many fruits are good options too, but you should still eat them in moderation.
A Word From Verywell
As you can see, the safe food list is a little limited. That makes it less than ideal as a daily meal plan, so these suggestions should be used only when it’s most important to be gas-free.
If you tend to deal with intestinal gas and bloating on a regular basis, you may want to look into the low FODMAPs diet. It has scientific backing for helping prevent these specific problems.
