Foods That Don't Cause Gas

Foods That Don’t Cause Gas in the Stomach

Do you know a better way to reduce bloating and farting, if one of them is disturbing you? Let me give you a tip on how to reduce it by eating foods that don’t cause gas, try including more non-gassy foods in your diet.

As well as everybody produces gas we also need a way to pass the gas out. The amount of gas passage depends on the individual, and there is a wide range of passing gas which is normal; nevertheless, it can be embarrassing or cause discomfort.


However, a better understanding of what causes intestinal gas can help most people reduce symptoms and find some relief.

Foods That Don’t Cause Gas

If you know what gassy foods are, it will be easy to divert from them and eat less gassy foods.


Gassy foods are those foods that contain certain types of carbohydrates (sugars and starch), soluble fiber (fiber that dissolves in water), or both.

Eating foods that don’t cause gas as listed below will make you far away from discomfort and embarrassment.

1. Vegetables

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Vegetables such as Bell peppers, Bok choy, Cucumber, Fennel, Greens (such as kale or spinach), Green beans, Lettuce, Spinach, Tomatoes, and Zucchini are foods that don’t cause gas.

Plenty of vegetables are low in carbohydrates and as a result, they are unlikely likely to cause gas.


These are all good for you, so feel free to eat enough vegetables. You might even consider making a simple salad out of them and turning that into your big meal.

2. Whole Grain Rice

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Whole Grain Rice

Whole grain rice is another food on the list of foods that don’t cause gas because it contains carbohydrates as nutrients.

Carbohydrates stimulate some amount of gas during digestion, this that doesn’t mean you should avoid them, as they’re your body’s prime energy source.

For the most nutritional benefits, choose whole-grain rice varieties such as brown and wild rice over instant and white rice. You can also swap out refined pasta in your diet with brown rice noodles.

3. Water

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Do you know that drinking water is key to a properly functioning digestive system, and most Americans don’t drink enough on a daily basis?

So increasing your liquid intake helps move food through your gastrointestinal tract at a healthy pace and keeps gas to a minimum.

4. Fruits

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Fruits like pineapple, berries, kiwi, cantaloupe, clementine, or honeydew are options when comes to foods that don’t cause gas.

Nonetheless, it’s important to be cautious about the consumption of fruits in large amounts, which can result in issues like elevated blood sugar levels. So, always practice moderation when enjoying fruits.


5. Lean Proteins

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Lean Proteins

Fat in your diet doesn’t cause gas, but it can result in an increase in bloating and gas pains by delaying stomach emptying.  But lean protein on the other hand doesn’t stimulate gas during digestion.

So instead of fatty steaks, pastries or fried appetizers go for leaner alternatives such as baked or broiled fish, skinless white-meat chicken kabobs, or sautéed tofu, etc.

Other lean protein sources you can snack on include edamame (steamed soybean pods) instead of nachos

You can also keep fat levels down by seasoning protein-rich entrees with herbs and spices instead of heavy sauces or butter.

6. Yogurt and Dairy Alternatives

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Yogurt and Dairy Alternatives

If you’re intolerant to lactose, this naturally occurring sugar in cow’s milk dairy products can cause or worsen gassiness or other symptoms of intestinal distress and general discomfort.

Nondairy milk, such as almond, soy, and rice “milk,” provide useful alternatives. Because yogurt contains healthy, beneficial strains of bacteria called probiotics, it’s possible that this dairy food won’t cause similar gas symptoms.

Probiotic supplements may also help relieve gassiness and other symptoms of IBS, although you should always let your doctor know what sort of supplements you take.

7. Fermented Foods

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Fermented Foods

Fermented Foods like yogurt have bacteria in them and already have taken care of the carbohydrates your gut would otherwise have to ferment.

So, this frees your intestines from having to do all that work, which lowers the chance of gas. Bacteria from fermented foods are great for your gut’s overall health.

8. Snack Options

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Snacks Option

Snack Options are among to use as foods that don’t cause gas along with the non-gassy vegetables and fruits, there are other good snack choices you can enjoy for a quick bite.

Among those snacks are nuts, but not every nut is reliable though. Try to limit yourself to macadamia, pecans, and walnuts.

However, you’re also going to be pretty safe if you nibble on some cheese. For this, stick with cheddar, mozzarella, or Swiss.

9. Tomatoes

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Adding fresh tomatoes to your meal or a salad is a safe way of eating food that doesn’t cause gas or a few quarters of tomato to accompany your meal, but stay away from tomato sauce and tomato paste.

Also, know that too many tomato products at one time could cause gas in people who are sensitive to fructose.

Many tomato sauces are also sweetened with high-fructose corn syrup, which makes the problem even worse for people prone to flatulence.

10. Animal Proteins

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Animal Proteins

Animal protein sources come only from animals and they do not contain carbohydrates that are taken up by gut bacteria.

So, whenever you choose to eat an animal protein, it is a safe bet when you want to avoid gas or bloat.

Glazes and gravy may contain added sugar, garlic, or onions, all of which can produce gas, so be sure to eat these items plain:

Animal protein sources include Beef, Chicken, Eggs, Fish, and Turkey but if you choose not to eat animal products, there are plenty of other foods for you to enjoy.


Foods that don’t cause gas are likely to be lower in carbohydrates and soluble fiber because they are more likely not to be fermented by gut bacteria and give you gas.

But you don’t need to you don’t need to avoid these foods completely, though, since many foods with carbohydrates and soluble fiber are healthy.

To avoid gas and bloating, just choose from the foods listed above like animal proteins, vegetables, etc. Many fruits are good options too, but you should still eat them in moderation.