May 15, 2025 Michelle Schmanski

14 Foods That Don’t Cause Gas

Gas is a completely natural part of digestion, but for some people, it can lead to uncomfortable bloating and abdominal discomfort. The good news is that managing it can be simpler than you think. Sometimes it can seem like everything you eat gives you gas. However, many foods are gentle on your stomach and don’t increase gas production.
Here are foods that don’t cause gas for most people.

What Causes Gas?

Foods high in fiber, like beans and whole grains, have fantastic health benefits and contain many essential nutrients. As part of the digestion process, gut bacteria begin to break down the fiber. This fermentation process can lead to increased gas production. It can be extremely frustrating for some people.

The same process happens when your body breaks down certain sugars and carbohydrates. These include:

• Lactose in dairy products
• Fructose in fruits
• Sugar alcohols like sorbitol and xylitol.

Foods that Don’t Cause Gas

1. White Rice: White rice is a gentle starch that is typically easy on your stomach. It is low in fiber and fermentable carbohydrates, so it does not feed gas-producing bacteria in the gut.
2. Ripe Bananas: Ripe, soft bananas are low in fiber but rich in potassium, making them easy to digest. Bananas can actually reduce bloating by regulating sodium levels within the body. However, they are high in FODMAPs, which can cause bloating and gas in people sensitive to them.
3. Plain Cooked Oatmeal: Oats contain soluble fiber, which is easy on the stomach and unlikely to lead to excess gas production.
4. Zucchini: Zucchini is a water-rich vegetable that is low in fiber and contains very little fermentable sugar. Cooked zucchini is a great option for people prone to gas.
5. Lettuce: Lettuce has an extremely low FODMAP content and virtually no fermentable carbohydrates. This means that there isn’t much for the gas-producing bacteria to eat.
6. Cooked Carrots: Cooking carrots breaks down their fiber content, reducing the risk of fermentation in the gut.
7. Cucumbers: Cucumbers are water-dense, low in fiber, and do not contain sugars that increase gas production in the abdomen.
8. White Potatoes: Peeled, cooked white potatoes are a bland, low-FODMAP food that is easy to break down in the gut.
9. Eggs: Eggs are an excellent source of protein and other nutrients. They are also easy to digest and do not contain any gas-producing carbohydrates.
10. Chicken: Chicken, specifically skinless chicken, is a versatile protein that is easy to digest due to its lack of fermentable carbohydrates.
11. Papaya: Papaya contains a digestive enzyme called papain. This can break down protein and reduce stomach bloating.
12. Grapes: Grapes are low in sorbitol, a sugar known to cause gas production in the gut.
13. Peanut Butter: Peanut butter is a healthy fat, low in fiber and sugar (if you choose a no-added-sugar option). This makes it easy to digest without producing much gas.
14. Bone Broth: Bone broth is a nutrient-rich food that is helpful for people with sensitive stomachs. It does not contain any fiber or sugar, so it is easy to digest and can also help support gut health.

When To See Your Doctor

Everyone’s digestive system is different and unique, so what works for others may not be what’s best for you. If you are struggling with gas and bloating, in spite of mostly eating items on this list, it’s time to see a doctor. They can help identify the underlying cause of your constant gas and bloating.

Don’t continue to live with uncomfortable gas – schedule an appointment today!

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Related:

• 15 Surprising Foods That Cause Gas and Bloating
• Gastroparesis Diet: 8 Tips
• What is Gastroenterology?