Most foods with carbohydrates can cause gas. Fats and proteins don’t cause much gas.
Foods that cause gas include:
- Fiber that dissolves, or becomes liquid, in water (soluble fiber). Soluble fiber gets soft in the intestines. It is found in oat bran, beans, peas, and most fruits.
- Fiber that does not dissolve in water (insoluble fiber). Insoluble fiber does not get soft as it moves through the intestines. It does not make much gas. It is found in wheat bran and some vegetables.
- Fructose. A sugar found in onions, artichokes, pears, and wheat. Also used as a sweetener in some soft drinks and fruit drinks.
- Lactose. A natural sugar found in milk and milk products such as cheese and ice cream. Also found in processed foods such as bread, cereal, and salad dressing.
- Raffinose. A complex sugar found in beans, cabbage, Brussels sprouts, broccoli, asparagus, other vegetables, and whole grains.
- Sorbitol. A sugar found naturally in fruits including apples, pears, peaches, and prunes. Also used as a sugar substitute or artificial sweetener in many diet foods and sugar-free candies and gums.
- Starches. Most starches including potatoes, corn, noodles, and wheat. Rice is the only starch that does not cause gas.