How to Prevent Gas From Food

January 2, 2026 •

4 min read

According to Johns Hopkins Medicine, the average person produces 1 to 4 pints of gas daily, passing it through burping or flatulence about 14 times. While normal, excessive gas and bloating can be uncomfortable and embarrassing, often stemming directly from the foods we eat.

Quick Summary

This guide outlines actionable steps to reduce digestive discomfort by managing dietary triggers. Explore methods like soaking legumes, using digestive enzymes, and avoiding certain carbohydrates to control bloating and flatulence. Practical tips on eating habits and over-the-counter remedies are also covered for better gut health.

Key Points

Chew Slowly and Thoroughly: Eating mindfully reduces the amount of air you swallow, a major cause of burping and intestinal gas.
Identify and Limit Trigger Foods: Use a food diary to pinpoint specific high-FODMAP foods, like beans, broccoli, and dairy, that cause you the most gas.
Prepare Foods for Better Digestion: Soaking legumes and thoroughly cooking cruciferous vegetables can break down complex sugars before they reach your large intestine.
Consider Digestive Enzymes: Over-the-counter supplements like Beano (for carbohydrates) and Lactaid (for dairy) can help your body break down gas-producing foods.
Avoid Air-Swallowing Habits: Ditching gum, hard candy, and drinking from straws helps prevent excess air from entering your gut.
Stay Hydrated and Active: Drinking plenty of water aids digestion and prevents constipation, while regular exercise helps move gas through your system.

Understanding What Causes Gas From Food

Excess intestinal gas is primarily caused by two factors: swallowing too much air (aerophagia) and the breakdown of undigested foods by bacteria in the large intestine. The fermentation of certain carbohydrates, including fiber and some sugars, is the main culprit behind food-related gas. These complex carbs, known as FODMAPs, are not properly broken down in the small intestine and travel to the large intestine where gut bacteria have a feast, producing hydrogen, carbon dioxide, and methane.

Common Food Culprits

Many healthy foods are notorious for causing gas due to their high content of specific carbohydrates and fibers.

Beans and Legumes: These are rich in raffinose, a complex sugar. Because our bodies lack the enzyme to break down raffinose in the small intestine, it ferments in the colon.
Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage also contain raffinose, which causes gas during fermentation in the large intestine.
Dairy Products: For individuals with lactose intolerance, dairy products containing lactose cause gas because they lack the necessary lactase enzyme for digestion.
Whole Grains: Some whole grains contain fiber and raffinose, and while they are healthy, a sudden increase in intake can overwhelm the digestive system.
Fruits High in Fructose or Sorbitol: Apples, pears, prunes, and peaches, along with sugar alcohols like sorbitol found in sugar-free items, can be tough to digest and cause gas.

Practical Strategies to Minimize Gas

Fortunately, several dietary and lifestyle adjustments can significantly help reduce gas from food. Implementing these strategies can make a noticeable difference in your digestive comfort.

Adjust Your Eating Habits

Eat Slowly and Chew Thoroughly: Eating too quickly can cause you to swallow excess air. Taking your time and chewing food well aids in digestion.
Smaller, More Frequent Meals: This puts less strain on your digestive system, allowing it to process food more efficiently and prevent the build-up of gas.
Avoid Air-Swallowing Activities: Steer clear of habits like chewing gum, sucking on hard candies, and drinking through straws, which increase the amount of air you swallow.
Stay Hydrated: Drink plenty of water throughout the day. Dehydration can lead to constipation, which is a key contributor to trapped gas.

Prepare Your Foods Wisely

Soak Beans and Legumes: Soaking dried beans overnight, and rinsing them before cooking, can dissolve a significant portion of the indigestible sugars that cause gas.
Cook Vegetables Thoroughly: While raw cruciferous vegetables are healthy, cooking them breaks down some of the complex carbohydrates, making them easier to digest.
Introduce High-Fiber Foods Gradually: If you're increasing your fiber intake, do it slowly over several weeks. This gives your digestive system time to adjust and reduces gas.

Targeted Solutions and Supplements

For more persistent issues, specific remedies and supplements can offer relief.

Digestive Enzyme Supplements: Products like Beano contain alpha-galactosidase, an enzyme that helps break down complex carbohydrates in beans and vegetables. For lactose intolerance, lactase supplements (like Lactaid) can be taken before consuming dairy.
Probiotics: These supplements introduce beneficial bacteria to your gut, which can improve digestion and balance the gut microbiome. While not a quick fix, they can contribute to long-term digestive health.
Herbal Teas: Peppermint, ginger, and chamomile teas have calming effects on the gastrointestinal tract and can help soothe discomfort and bloating.

Comparison Table: High-Gas vs. Low-Gas Foods

Understanding which foods are more or less likely to cause gas can help you make informed choices. This table highlights common examples.


Food Category	High-Gas Examples	Low-Gas Examples
Vegetables	Broccoli, Cauliflower, Cabbage, Brussels sprouts, Onions	Lettuce, Zucchini, Tomatoes, Carrots, Cucumbers
Grains	Wheat, Barley, Oats (depending on tolerance)	Rice, Quinoa
Legumes	Beans, Lentils, Peas	(Can be managed with proper preparation, like soaking)
Dairy	Milk, Ice Cream, Soft Cheeses	Lactose-free milk, Hard cheeses (cheddar, parmesan)
Fruits	Apples, Pears, Peaches, Prunes, Mangoes	Bananas, Grapes, Berries, Oranges, Melons
Beverages	Carbonated drinks, Beer, Fruit juice	Water, Herbal teas (peppermint, chamomile)

The Low FODMAP Approach

For those with persistent gas and bloating, exploring a low FODMAP diet might be beneficial. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are a group of carbs that are not well-absorbed by the small intestine. An elimination diet, guided by a healthcare professional, can help identify specific triggers. By temporarily removing and then reintroducing high-FODMAP foods, you can pinpoint the items causing your digestive distress. You can learn more about this approach from authoritative health resources like the Monash University FODMAP Diet website.

Conclusion: Finding Your Personal Balance

Preventing gas from food is a matter of understanding your body's specific triggers and adjusting your diet and eating habits accordingly. While it's impossible to eliminate all gas, controlling it is very achievable. By chewing slowly, preparing high-fiber foods properly, and using targeted supplements when necessary, you can significantly reduce discomfort. Keeping a food diary to identify personal problem foods is one of the most effective long-term strategies. By taking these steps, you can enjoy a wider variety of healthy foods without the worry of excessive bloating or gas.

Frequently Asked Questions

Foods that cause the most gas include beans, lentils, and other legumes, cruciferous vegetables like broccoli and cauliflower, dairy products (for those with lactose intolerance), whole grains, and fruits high in fructose or sorbitol.

Yes, cooking methods can help. Thoroughly cooking cruciferous vegetables makes them easier to digest, while soaking and rinsing dried beans before cooking can reduce the gas-producing compounds.

Most digestive enzyme supplements, like lactase (for dairy) and alpha-galactosidase (for legumes), are considered safe for many people. However, they are not FDA-regulated, so it's best to consult a healthcare provider before starting any new supplement.

If you're lactose intolerant, you can reduce gas by eating smaller servings of dairy, choosing lactose-free versions, or taking a lactase enzyme supplement before consuming dairy products.

Yes, staying hydrated by drinking plenty of water helps prevent constipation, which can contribute to trapped gas. Herbal teas like peppermint or ginger can also soothe the digestive system.

The low FODMAP diet is a temporary elimination diet that removes specific types of carbohydrates that are poorly absorbed and fermented by gut bacteria. It is used to help identify which foods trigger gas and bloating.

Regular physical activity and light exercise after meals, like a short walk, can help move gas through your digestive tract and reduce bloating.