Foods to avoid gas

by Alivia Nyhan
Published: Last Updated on

Eating is a pleasure, but when each meal leads to an unbearable upset stomach, intestinal gas, abdominal cramps and painful bowel movements, it is important to consider changing your eating habits and start making smart choices about the foods you eat.

The accumulation of toxins, food high in fat and a diet low in vegetables, fruits and vegetables can saturate the body and digestive system, preventing the body from working properly and processing food efficiently during digestion. To prevent flatulence and help your body metabolize food better, learn about foods to avoid gas in this FastlyHealarticle and incorporate them into your diet.

Foods to avoid gas

To eliminate gas during and after digestion, it is important to make changes in our diet and incorporate those foods that have less flatulent effect. Eating a healthy diet, rich in foods low in fat but easily digestible, is ideal to help the digestive system to function effectively. Find out below what are the foods to avoid gas:

Lean meats

Lean meats are all proteins that offer a low concentration of fat in their composition and therefore are easy to digest, are processed more quickly, have little caloric intake and do not cause abdominal inflammation after consuming them. Chicken, skinless turkey, and lizard-type beef are the best options.

White fish

Of the sea animals, white fish are those that contain the least amount of fat and offer a large amount of vitamins and minerals essential for good nutrition. As the digestive system metabolizes fish meat faster, you may notice that after eating this food you will not feel any type of heaviness or indigestion. Grouper, snapper, and snook are excellent options.

White rice

If you are looking for an easy to digest food to accompany your meals, rice is the ideal garnish. In addition to being very light, rice is rich in starch, a component that helps strengthen stomach health, improving abdominal pain and gas in people who suffer from digestive conditions such as irritable bowel.

Cooked vegetables

Raw vegetables contain a large amount of fiber, a substance that stimulates bowel movements and can be harmful in the event of repeated indigestion and an upset stomach. For this reason, among the foods to avoid gas, cooked vegetables such as carrots, spinach and pumpkin should be included. Other vegetables such as artichoke, peppers and lettuce should be avoided due to their power to produce gases.

Eat fruits without skin

Like raw vegetables, fruits with skin provide much more fiber than is needed to avoid gas. You can eat any type of fruit in its natural version, as they offer a large amount of vitamins and nutrients, the important thing is that you remove your skin to combat indigestion and an upset stomach.

Lots of probiotics!

Probiotics stimulate in the body the formation of protective bacteria of the gastric system, for this reason among the foods to avoid gas are the most important. You can find probiotics in any dairy such as cheese and milk, but yogurt is undoubtedly the one that contains the highest number of these active bacteria. He prefers plain yogurt with no added sugar.

Infusion of mint or chamomile

Peppermint and chamomile have medicinal properties that promote digestive health and act in the body, helping to naturally eliminate gas and stomach colic from a very heavy meal. Have a cup after every meal and expect relief at least 30 minutes later.

Although they are allowed, the following foods should be eaten sporadically if there are constant episodes of intestinal gas and abdominal cramps. The ideal is to learn to recognize from the list that we present below which foods harm us and which ones do not:

  • Sugar . It is recommended to replace it with saccharin.
  • Pasta . Once a week and without tomato sauce.
  • Fresh cheeses . In some people they can cause flatulence.
  • Tomato and celery . It is recommended to reduce its consumption once a week.

Foods not recommended to avoid gas

You already know the best foods to avoid gas, now is the time to recognize those that you should stay away from your plate and remove from your diet until your stomach says otherwise. In general, the foods that you will find below, due to their composition, stimulate gas , flatulence, with heavier ones much more difficult to digest by the digestive system.


It is not necessary that you eliminate them from your day, as they are essential for the body, but you do need to reduce their consumption since they are assimilated very slowly in the body, which implies that the digestive system works many more hours on its digestion. In addition, carbohydrates have the ability to destabilize the intestinal flora, which results in more gas and abdominal inflammation.


They are perhaps the heaviest food group on the stomach as they are flatulent. Avoid them and, if possible, eliminate them from your diet for a few months. The least recommended legumes are beans and lentils.


It is important to recognize which are those vegetables rich in fiber and that cause flatulence to avoid eating them and prevent stomach gas: artichokes, cucumber, cauliflower, lettuce, watercress, broccoli, garlic and onion.


As we mentioned before, there is no problem in eating the fruit if it is natural and if we remove the skin. Now, you must be very careful with candied fruits, in syrup and other processed versions and with added sugar that will not be useful to avoid gas. In the following article we will explain which are the fruits with the most fiber .

Fizzy drinks

If the problem is gas, the ideal is to avoid giving more gas to the body. Therefore, stop drinking soda, beer, soda, tonic and sparkling water to prevent your stomach from worsening.

Fatty foods

Not only are they more difficult to digest, but they also provide a large amount of toxins that saturate the body and compromise all the work of the digestive system. Avoid consuming: margarine, oil, butter, mayonnaise, fried foods, pastries, fast food, cakes and any dish made with dough such as puff pastry.

In the following FastlyHealarticle we detail which are the foods rich in fiber .


There is the hypothesis that foods classified as FODMAP are those that have the greatest responsibility for stomach upset, intestinal gas production, flatulence and any type of condition that derives from poor digestion. FODMAPs are those foods that cause more gas due to their excessive permanence within the intestine that favors the proliferation of yeasts and bacteria, as they provide an ideal climate for fermentation, which ends up triggering a picture of gases, inflammation, and even diarrhea.

FODMAP means in Spanish: Fermentables Oligosaccharides (here are legumes and vegetables) Disaccharides (dairy) Monosaccharides (fruits and sweeteners). The foods with the most FODMAPs are:

  • Apple, cherry, pear, plum, mango, peach and watermelon.
  • Wheat and rye due to their high gluten content.
  • Cow, sheep and goat milk, cheeses, ice creams and creams.
  • Almonds, hazelnut, chestnuts, walnut and pistachio.
  • Sweeteners: honey, sorbitol, saccharin, etc.
  • Soy.
  • Broccoli, cabbage, artichokes, cauliflower, cabbage, Brussels sprouts.
  • Peppers, beets, asparagus, avocado, onion, aubergine, endive, garlic, leek.
  • Beans, peas, lentils, chickpeas.
  • Mushroom and corn.

Tips to avoid gas

Adopting some habits in your lifestyle will also be of great help to improve your digestion and avoid gas. Here are some tips:

  • Eat slowly and chew your food well.
  • Cook food on the grill, oven or steam.
  • Do not overly season your meals, the less additives they contain, the easier it will be to digest them.
  • Avoid consuming liquids during meals.
  • It is not recommended to use a straw when drinking liquids to avoid the proliferation of gases.
  • Avoid talking while eating.

This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

If you want to read more articles similar to Foods to avoid gas , we recommend that you enter our Digestive System category .

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