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Foods That Cause Gas

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Foods That Cause Gas

Picture of Foods That Cause Gas - pasta, french fries and fried food  on a table

Photo by Michelle Krozser from Burst


Everybody farts. Some more than others, but shouldn't you know where your farts are coming from? Farts are completely normal and most squeak by undetected. Unfortunately, some can make the cat barf! Foods that cause gas tend to have at least one of these common traits. 

  • The food doesn't digest completely. 
  • The food produces gas as a byproduct of digestion. 
  • The food introduces air into the digestive tract; either while eating or through carbonation.
  • The food either contains sulfur or breaks down into sulfur compounds during digestion.

So the real question is, "What are these foods?" Let's take a look at some foods that cause gas.


Picture of Foods That Cause Gas Chili Beans

Photo by Shared Food from Burst


We’re talking all types here. Chickpeas, legumes, lentils, pinto or navy beans. The common theme with all of these beans is insoluble fiber and a complex carbohydrate called raffinose. The issue with raffinose in particular is that it's not digestible in the stomach and small intestine. So when raffinose enters the large intestine, it gets fermented by the bacteria present there. During fermentation, gas is released.... for everyone around you to enjoy!


Picture of Foods That Cause Gas - White Cheese on a cheese board

Photo by Sheila Pedraza Burk from Burst


Some  Dairy products do contain simple sugars, which contributes to gas production in the intestine, but a larger contributor is lactose intolerance. Even in mild cases, lactose intolerance prevents the body from fully digesting lactose (the sugar in milk). In addition to lactose, many dairy products can be high in sulfur; the element primarily responsible for stinky farts.

Starchy foods

Picture of Foods That Cause Gas - Sliced Bread

Photo by Sarah Pflug from Burst


Fiber and raffinose. A farty combination, and many starchy foods have both. Specifically wheat and other whole grains. 


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Picture of Foods That Cause Gas Beer being poured into a glass

Photo by Matthew Henry from Burst


Beer Farts are a real thing and one of the largest causes is carbonation. This will usually manifest itself as Beer Burps, but some air does make it past the stomach. Once that happens, you're in fart territory!

While it may not contribute to frequency, sulfur is the real reason beer farts are so smelly. Sulfur is found in many of the ingredients used in making beer including malt, yeast and some Hops. DMS (Dimethyl Sulfide) is a compound produced while beer ferments. Brewers hope to keep this compound to a minimum, but some does make it to the finished product.

Many newer craft beers are unfiltered or “hazy.” This can mean yeast remains in the finished beer through packaging. Often times, this yeast is still alive. So what happens when it gets into you? The excess yeast goes to work chomping up sugars and expelling CO2…. from your butt. 

Carbonated Beverages

Air goes in, farts come out. Gas in your gut is either made as your food is digested, or introduced by you. In the case of soda, it’s both. The carbonation in the soda goes in and then the sugars in the drink are eaten by the microbes in your gut and gas is expelled in the process. Your soda farts may not be as rank as beer farts, but they will definitely be just as frequent,

Leafy Green Veggies

Picture of Foods That Cause Gas - Large quantity of Brussels Sprouts

Photo by Sarah Pflug from Burst

Good for you. Bad for those around you. These things are among the worst foods that cause gas. Brussels sprouts, broccoli, cabbage, asparagus are all guilty. Like beans, they contain raffinose (see a trend?) and fiber that doesn't digest well. Veggies like asparagus break down into sulfur containing compounds which makes for some particularly raunchy farts. It also makes your pee smell!

Not all foods that cause gas are created equal, and some, you really can't give up (Beer). However,  if you're looking to spare the people closest to you, you've got some options.

  • Steer away from foods containing sulfur. If you have to fart, it's better to be silent than deadly.
  • Limit your dairy intake if you're lactose intolerant.
  • Cut down on carbonated beverages (Sorry Beer).

You will still fart, but hopefully you can spare your loved ones a stink that takes paint off the walls! Now get out there and let one rip!

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Picture of a Dutch Oven Kits Fart Blanket with Box

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