Gas and bloating are unpleasant, sometimes embarrassing, digestive side effects often caused by dietary triggers. People's reactions to foods differ widely, but certain foods are known gas-inducers. Those who experience painful gas and bloating or continue to have serious bouts of digestive distress without explanation should consult their health care providers.
Fruits
Certain fruits are high in fiber or fructose, both of which may cause gas and bloating. People prone to gas and bloating should avoid apples, avocados, bananas, melons, prunes and raisins.
Wheat
The high fiber in wheat-bran cereals and breads can cause bloating and gas. Eating too much wheat may also trigger digestive symptoms. The only starch that does not cause gas is rice, explains the National Digestive Diseases Information Clearinghouse.
Beans and Legumes
Beans contain a sugar called raffinose, which can be hard to digest. Rinsing canned beans or soaked dried beans thoroughly may help alleviate gas resulting from their consumption, but sensitive people should avoid them altogether. Peanuts are a legume, not a nut, but are not a common cause of gas.
Vegetables
Vegetables high in fiber can cause gas. Cruciferous vegetables such as broccoli, Brussels sprouts, cabbage and cauliflower are particular culprits. Drugs.com says some people also find that corn, cucumbers, green peppers, onions, radishes and turnips cause gas and bloating.
Dairy
Dairy products, particularly milk and ice cream, contains a sugar called lactose. Many people are unable to digest this sugar properly and will experience gas as a side effect of its consumption. People who are lactose-intolerant may be able to tolerate some cheeses, cottage cheese and yogurt, because these foods contain less of the milk sugar.
Artificially Sweetened Candies and Gum
The artificial sweeteners mannitol and sorbitol, used in many dietetic foods as well as candy and gum, can cause gas and bloating. Sorbitol is also found in apples, pears, peaches and prunes.
