April 9, 2025 Michelle Schmanski

15 Surprising Foods That Cause Gas and Bloating

If you’ve ever felt gassy or bloated after a meal, you’re not alone. It can be frustrating—especially when you’re eating what seems like a healthy diet. But certain foods, even ones that are good for you, can be hard on your digestive system.

This list breaks down 15 foods that cause gas and bloating. Some might surprise you. Knowing what to watch for can help you make simple swaps or adjust portion sizes to feel more comfortable after eating.

15 Surprising Foods That Cause Gas and Bloating

1. Apples: Apples are high in fructose and fiber. They can ferment in the gut, leading to gas and bloating.
2. Chewing Gum: When you chew gum, you may swallow excess air, leading to gas build-up in the GI tract. Chewing gum also contains sugar alcohols, which are poorly absorbed by the body and result in gas production.
3. Carbonated Beverages: The tiny bubbles in carbonated beverages like sodas and sparkling water trap gas in the GI system and can lead to abdominal pain and bloating.
4. Dairy Products: You don’t have to be allergic to dairy for dairy products to bother your stomach. When dairy products break down in the GI tract, people commonly experience gas and bloating.
5. Blackberries: Blackberries contain a natural sugar known as sorbitol, which can be challenging for some people to digest and can lead to gas and bloating.
6. Onions: Onions contain a sugar known as fructan, which is difficult for the small intestine to absorb. Instead, bacteria eat the fructans, creating gas in the large intestine.
7. Watermelon: Watermelon is a summer staple for many people, but the fructose found in the fruit can be problematic for some to digest.
8. Green Leafy Vegetables: Although green leafy vegetables are part of a healthy and recommended diet, they can be tough to digest, resulting in bloating and gas as the sugar ferments in the gut.
9. Peas: Peas contain a type of sugar called galacto-oligosaccharides that feed gut bacteria and cause gas and bloating.
10. Beans and Lentils: Beans and lentils are rich in fiber and oligosaccharides. Bacteria love to consume these, creating excess gas in the process.
11. Whole Grains: Whole-grain breads and crackers are high in fiber and can lead to gas production in the GI tract, especially if they are eaten too quickly or in large quantities.
12. Hard Candies: Eating hard candies can cause you to swallow air as they are sucked on. These candies often contain ingredients like xylitol, mannitol, and sorbitol, leading to gas and bloating in the GI tract.
13. Tomato: Tomatoes are acidic, raising the acid levels of the stomach. This can cause gas and bloating for some people. Others experience less discomfort if they remove the skins of the tomatoes before eating them.
14. Avocado: Avocados are a great source of healthy fats and fiber, but they also contain a sugar called polyol, which can slow digestion and lead to gas and bloating for some people.
15. Nuts: Nuts are high in fat and contain lots of fiber, meaning they need lots of time to be properly digested. This allows bacteria to digest them, leading to additional gas production.

When To Call Your Doctor

For most people, gas and bloating are minor inconveniences that aren’t cause for concern. But if it feels like everything you eat gives you gas and bloating, it may be time to see your doctor.

Don’t continue to struggle with foods that cause gas and bloating – schedule an appointment today!

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Related:

• 8 Foods That Help With Bloating
• Gastroparesis Self-Care: 10 Tips
• How to Get Rid of Bloating: 10 Ways