Passing gas is a natural bodily function that people do an average of 14 times per day. Gas is usually odorless, but if it is caused by bacteria in the large intestine, it may contain sulfur and cause a foul smell. Gas causes bloating and cramping in sensitive people and it can make you extremely uncomfortable. Avoiding certain foods, or reducing the quantity eaten, can help alleviate excessive gas. If you are concerned about gas and bloating, see your doctor to rule out medical conditions that may be to blame.
Beans
Beans contain a sugar called raffinose that can be hard to digest. Canned and rehydrated dried beans contain a lot of the sugar, and could affect you with gas.
Vegetables
Broccoli, cabbage, Brussels sprouts and asparagus contain raffinose as well. These vegetables also contain high amounts of fiber, which can trigger gas in some people, especially when you increase your intake suddenly. Onions, especially when eaten raw, can trigger gas. Artichokes, carrots, cucumbers and green peppers are other common offenders.
Fruits
Fruits and juices contain a natural sugar known as fructose. In some people, it can cause gas. Apples, pears and prunes also contain sorbitol, which may trigger gas. You may be able to eat small quantities of fruit or fruit juice without symptoms. Read ingredient labels as fructose is sometimes used to flavor other foods like fruit drinks, soda or sweetened yogurt.
Dairy
Certain people cannot readily digest the sugar found in milk, called lactose. Soon after ingesting a milk-containing product, you may experience bouts of gas, bloating and diarrhea. Ice cream, pudding and creamed soups may cause gas. Lactose is found to a lesser amount in cheeses and yogurt, so some lactose-intolerant people can tolerate these foods without becoming gassy.
Diet Foods
Diet foods sometimes contain an artificial sweetener derived from the natural fruit compound sorbitol. Sorbitol causes gas in some people and is often found in sugar-free gums, candies and other dietetic sweets. Mannitol is another artificial sweetener that may trigger gas.
Starches and Grains
The only starch that does not cause gas is white rice. Potatoes, corn, wheat and especially wheat bran trigger bacteria activity during digestion, which can cause gas. Many of these foods contain soluble fiber, which is not digested until it reaches the large intestine, potentially also causing gas.
