Non-gassy foods in your diet may help you to reduce bloating and farting.
Choosing lean meat, fruits, and healthy grains can help you to reduce the amount of intestinal gas.
So, choosing to eat animal proteins is a safe bet when you want to avoid gas or bloat.
Illustration by Cindy Chung for Verywell Health
Consider a simple salad and turning it into your big meal.
Fruits
A number of fruits are known for producing less gas.
Still, it’s a good idea to eat them in moderation.
Your body can only absorb so many fruit-based carbohydrates at a time.
and fruit juices if you want to avoid gas.
Bacteria from fermented foods are great for your gut’s overall health.
If you notice that soy products give you gas, take care to avoid them.
This includes soy milk.
While shopping for dairy alternatives, verify to read ingredient lists carefully.
Plant-based milks often contain added sugars, which can lead to gas.
The product of this process is gas.
you’re able to avoid gas by eating less carbohydrates and soluble fiber.
Gas is normal and many gassy foods, likebeansand broccoli, are nutritious.
A balanced diet is important, even if you’re avoiding gas.
Supplements are not FDA-regulated, so their exact ingredients and enzyme concentrations are not guaranteed.
Your provider can recommend a digestive enzyme supplement.
Many fruits are good options too, but you should still eat them in moderation.
Eat more slowly to avoid swallowing air and consider walking after meals to improve digestion.
Talk to your healthcare provider about other options, including digestive enzymes or medication.
Johns Hopkins Medicine.Gas in the digestive tract.
National Institute of Diabetes and Digestive and Kidney Diseases.Symptoms & causes of celiac disease.
2018 Dec;7(12).
2019 Aug;68(1):2080-2091.
Fernandez-Banares F.Carbohydrate Maldigestion and Intolerance.Nutrients.
2021;14(1):59-66.
International Foundation for Gastrointestinal Disorders.Controlling intestinal gas.
Johns Hopkins Medicine.Digestive enzymes and digestive enzyme supplements.
