What Foods Should I Eat If I'm Gassy? Find Relief and Reduce Bloating

December 19, 2025 •

4 min read

According to the International Foundation for Gastrointestinal Disorders, the average person passes gas between 13 and 21 times a day. While a normal bodily function, excessive gas can be uncomfortable and embarrassing, so understanding what foods should I eat if I'm gassy is a key step toward finding relief.

Quick Summary

Explore the best foods for reducing gas and bloating, including gut-friendly vegetables, fruits, and lean proteins. This guide offers practical dietary adjustments, explains the low-FODMAP approach, and provides tips for improving digestion to minimize intestinal discomfort.

Key Points

Opt for Low-Carb Vegetables: Carrots, tomatoes, zucchini, and spinach are easier to digest and less likely to cause gas than fibrous, cruciferous vegetables.
Choose Low-Sugar Fruits: Berries, grapes, and apricots have less fructose and sorbitol, which can help reduce gas and bloating.
Focus on Lean Protein and Rice: Animal proteins and rice are excellent food choices as they contain no fermentable carbohydrates.
Add Fermented Foods to Your Diet: Probiotic-rich foods like yogurt with live cultures, kefir, and kimchi can support a healthier gut microbiome.
Use Herbal Remedies: Sip on teas made from ginger or peppermint to soothe the digestive tract and relieve trapped gas.
Adjust Eating Habits: Eating smaller meals, chewing slowly, and avoiding straws and gum can prevent excess air swallowing.
Hydrate with Still Water: Drinking plenty of water prevents constipation, a common cause of gas, and is a better choice than carbonated drinks.
Introduce Fiber Gradually: When increasing fiber, add it slowly to your diet to avoid a sudden increase in gas production.

Understanding the Causes of Gas

Intestinal gas is a natural byproduct of digestion, but certain foods can cause more gas than others. The fermentation of undigested carbohydrates by gut bacteria in the large intestine is a primary culprit. Common gas-causing offenders often include high-fiber foods, certain sugars, and complex carbohydrates. However, some foods can be better tolerated and can even help soothe the digestive system.

Low-Carbohydrate Vegetables

For those sensitive to the complex carbohydrates found in many vegetables, opting for lower-carb varieties can significantly reduce gas production. These vegetables are typically easier for the small intestine to break down, leaving less for gut bacteria to ferment.

Carrots: A versatile root vegetable that is easy on the stomach.
Tomatoes: A low-carb fruit (often used as a vegetable) that is generally well-tolerated.
Zucchini: A mild, watery vegetable that contains few gas-producing compounds.
Bok Choy: This leafy green is a great alternative to more gassy cruciferous vegetables like broccoli.
Spinach: A nutrient-dense, high-fiber vegetable that supports healthy gut bacteria.

Fruits with Lower Sugar Content

Fruits are a great source of vitamins and minerals, but high-fructose fruits can exacerbate gas issues. Choosing lower-sugar options can provide the benefits without the discomfort.

Berries: Blackberries, blueberries, cranberries, raspberries, and strawberries are all good choices.
Apricots and Peaches: These low-sugar fruits are gentle on the digestive system.
Grapes: A low-fructose fruit that is a safe and tasty option.

Lean Proteins and Easily Digestible Grains

Lean proteins and certain grains do not contain the fermentable carbohydrates that produce gas. This makes them excellent staples for a diet aimed at reducing bloating.

Lean Meats, Poultry, and Fish: These protein sources contain no carbohydrates, so they pass through the digestive system without creating gas.
Eggs: Another reliable protein source that is not known to cause gas.
Rice: Both brown and white rice are easily digested and produce very little gas, making them a safe alternative to wheat and potatoes.
Gluten-Free Grains: For those with gluten sensitivity, opting for grains like quinoa or spelt can be beneficial.

Fermented Foods and Probiotics

Some fermented foods can actually help your digestive system by introducing beneficial bacteria. These probiotics can improve overall gut health and may help reduce gas over time.

Yogurt with Live Cultures: The bacteria have already processed some of the lactose, making it easier to digest.
Kefir: A fermented milk drink packed with probiotics.
Kimchi and Sauerkraut: These fermented vegetables can support a healthy gut microbiome.

Natural Remedies to Soothe Gas

Beyond specific food choices, there are several herbal remedies that can provide relief from gas and bloating.

Ginger: Known for its anti-inflammatory properties, ginger can help relieve nausea and intestinal gas. It contains a compound called gingerol that boosts the rate at which food moves through the digestive system. It can be consumed as a tea or added fresh to meals.
Peppermint Tea: This herbal tea is frequently recommended for its soothing effects on the digestive tract. It can help relax the intestinal muscles, which helps to relieve trapped gas.
Fennel: This plant has long been used in traditional medicine for digestive complaints. Fennel can help expel gas and ease bloating.

Comparison Table: Gas-Producing vs. Gas-Reducing Foods

Making informed food choices is easier with a clear comparison. Here is a table to help you distinguish between foods that typically cause gas and those that help relieve it.


Food Category	Foods That Cause Gas	Foods That Reduce Gas
Vegetables	Onions, garlic, broccoli, cauliflower, cabbage, brussels sprouts	Carrots, tomatoes, zucchini, bok choy, lettuce, spinach
Legumes	Beans, lentils, peas	Soaked beans (reduces gas-producing potential), small portions
Fruits	Apples, pears, peaches (high in sorbitol/fructose)	Berries, grapes, oranges, apricots, bananas
Dairy	Milk, ice cream, some cheeses (due to lactose)	Yogurt with live cultures, lactose-free milk, hard cheeses
Grains	Wheat, barley, rye	Rice, quinoa, gluten-free bread
Beverages	Carbonated drinks, beer	Water, herbal teas (peppermint, fennel, ginger), still water with lemon

How to Eat to Minimize Gas

Dietary choices are just one part of the solution. How you eat is also crucial for preventing and managing gas.

Eat Smaller, More Frequent Meals: Large meals can overwhelm the digestive system. Eating smaller portions throughout the day can ease the burden.
Chew Your Food Thoroughly: Digestion begins in the mouth. Chewing food slowly and completely breaks it down, reducing the workload on your stomach and intestines.
Avoid Swallowing Air: Minimize habits that cause you to swallow excess air, such as chewing gum, drinking through a straw, or talking while eating.
Stay Hydrated: Drinking plenty of water helps prevent constipation, which is a significant cause of extra gas. Opt for still water over fizzy drinks.
Gradually Increase Fiber: If you are adding more fiber to your diet, do so gradually. A sudden increase can cause a temporary spike in gas.

Conclusion: Finding Your Personalized Diet for Gas Relief

Managing gas and bloating is a highly personal journey, and what works for one person may not work for another. The best approach is to start with small, manageable changes. Consider keeping a food diary to identify your specific trigger foods. Begin incorporating some of the recommended gut-friendly foods and observe how your body responds. For persistent or severe gas and bloating, consulting a healthcare professional is always the best course of action to rule out any underlying medical conditions. With conscious food choices and better eating habits, you can significantly improve your digestive comfort and reduce unwanted gas.

Authoritative Outbound Link

For more in-depth information on managing gas and bloating, the Cleveland Clinic offers comprehensive resources: https://my.clevelandclinic.org/health/diseases/7314-gas-and-gas-pain.

Frequently Asked Questions

For immediate relief, herbal teas like peppermint or ginger tea can be very effective in calming the digestive system and helping to expel trapped gas. Eating easily digestible foods like plain rice or bananas can also be helpful.

Good fruits for a gassy stomach include berries (blueberries, strawberries), bananas, grapes, and citrus fruits like oranges. These fruits are typically lower in fermentable sugars that can cause gas.

No, you should not avoid all high-fiber foods, as they are important for gut health. Instead, introduce high-fiber foods slowly into your diet and drink plenty of water to help your system adjust without causing excessive gas.

Yes, probiotics found in fermented foods like yogurt, kefir, and sauerkraut can help. They introduce beneficial bacteria to your gut, which can improve overall gut health and help reduce gas over time.

Staying well-hydrated is crucial. Drinking plenty of still water helps prevent constipation, which is a major contributor to gas and bloating. Avoid fizzy, carbonated beverages, which add air to your digestive system.

Yes, lean meats, poultry, fish, and eggs are excellent options. They are protein sources that do not contain the carbohydrates that ferment in the gut to produce gas.

Besides specific food choices, you can prevent gas by eating smaller, more frequent meals, chewing your food slowly and completely, and avoiding swallowing excess air by not chewing gum or drinking through a straw.