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Raw Vegetables That Create Gas

author image Andrea Cespedes
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.
Raw Vegetables That Create Gas
raw green and purple cabbage heads Photo Credit matthewennisphotography/iStock/Getty Images


Raw Vegetables That Create Gas
raw green and purple cabbage heads Photo Credit matthewennisphotography/iStock/Getty Images

Everyone produces between one and four pints of gas per day. While flatulence is natural, excessive gas can be embarrassing and uncomfortable. Certain vegetables, especially when eaten raw, can trigger gas and bloating in sensitive people. Even if you’re not particularly sensitive, increasing your intake of fibrous vegetables too quickly may cause intense gas.

Broccoli, Cabbage and Cauliflower

Raw Vegetables That Create Gas
fresh cauliflower Photo Credit matthewennisphotography/iStock/Getty Images

Raw broccoli, cauliflower and cabbage contain raffinose, a hard-to-digest sugar. Raffinose is also found in legumes and beans — notorious gas producers. Eating these vegetables cooked may still cause gas.


Raw Vegetables That Create Gas
fresh mushrooms Photo Credit YelenaYemchuk/iStock/Getty Images

Mushrooms also contain raffinose. Although a low-calorie, flavorful salad topping, eating too many mushrooms can cause intestinal distress.


Raw Vegetables That Create Gas
fresh cucumbers Photo Credit Vladimir Nenov/iStock/Getty Images

Cucumbers often cause gas and burping. They can also cause your gas to be malodorous. Eating these and other gas-producing foods in smaller amounts may not trigger symptoms.

Celery and Carrots

Raw Vegetables That Create Gas
fresh celery Photo Credit ninikas/iStock/Getty Images

Celery and carrot sticks are low in calories and make a healthy alternative to fattier crunchy snacks, such as chips or crackers. If you start watching your calorie intake and suddenly increase your intake of these snacks, the extra fiber may cause you to become gassy.

Green Peppers and Radishes

Raw Vegetables That Create Gas
green peppers on stalk Photo Credit natbits/iStock/Getty Images

Commonly eaten raw in salads, green peppers and radishes can cause gas in some people. Certain people are more sensitive to these foods than others because of individual levels of bacteria in the gut.


Raw Vegetables That Create Gas
sliced red onion Photo Credit Dorota Kołodziejczyk/iStock/Getty Images

Many people experience gas after eating onions, especially when eaten raw. Watch for raw onion in salads, dips, sandwiches and on burgers. All varieties of onions can cause problems for sensitive individuals.


Raw Vegetables That Create Gas
two heads of kohlrabi cabbage Photo Credit manyakotic/iStock/Getty Images

Kohlrabi is a vegetable distantly related to turnips. Raw kohlrabi is often thinly sliced and served in salads or dressed with lemon and olive oil. Kohlrabi shares the gas-producing qualities of broccoli and cauliflower.

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