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What foods Cause Gas (flatulence)?

The gas is caused by certain types of Sugars (Oligo-saccharides, Fructose, Sorbitol), Soluble Fiber, and almost all starches

These foods can not be broken down till they reach large intestines where they are fermented gas-producing bacteria creating Carbon dioxide, hydrogen, and in some cases Methane.

Meats and Fats do not cause Gas


Foods that can cause significant gas are

- Foods with Oligo-saccharides (specially Raffinose and Stachyose): All dried beans, Asparagus, Broccoli, Brussels sprouts, Cabbage

Raffinose is a trisacharide composed of Fructose, Glucose, and Galactose. Stachyrose is a tetrasacharide composed of Fructose, Glucose, and two Galactose.

The dried beans are normally pre-soaked in water over-night, drained and rinsed with cold water to reduce Oligo-saccharides

- Foods with Fructose: Artichokes, Onions, Pears, and Wheat. Fructose is also used as a sweetener for many beverages including fruit drinks

- Foods with Sorbitol: Apples, Peaches, Pears, and prunes. Sorbitol is also used to make sugar-free diet foods, candies, and gums

- Almost all the starches: Potatoes, Corn, Wheat, Durum.

Rice is an exception that does not cause gas

- Foods with soluble fiber: Oat bran, Beans, Peas, and most of the fruits

- Dairy foods (Example Milk, Cheese, Creams) for people who do not generate enough lactase to digest lactose. Yogurt has no lactose


Indian foods are normally cooked with natural carminatives such as Ajwain, Fennel/Anise, Coriander seeds and Cumin.


Summary of Foods that may cause gas

- Beans, such as: Chickpeas, Kidney Beans, Urad, Lentils

- Vegetables, such as: Broccoli, Cabbage, Brussels sprouts, Onions, Artichokes, Asparagus

- Fruits, such as: Pears, Apples, and Peaches

- Whole grains, such as: Whole wheat and Bran

- Diet and sugar-free foods made with Sorbitol

- Soft and fruit drinks made with Fructose

- Dairy products with lactose for people who can not digest lactose


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