Surprising Foods That Can Make You Fart

These everyday foods may be the culprit of your excess gas.

Reviewed by Dietitian Lisa Valente, M.S., RD

Key Points

• Gas is a normal part of digestion, but in excess it may be caused by certain foods.
• Everyone responds differently, but some surprising foods include asparagus and pears.
• To help understand gas better, keep a food journal and consider working with a dietitian.

Gas, flatulence, farting—regardless of what you call it, everyone experiences it. Digestion is not silent, with gurgles, growls, rumbles and, yes, farting, all considered normal as the body breaks down food and absorbs nutrients from it. But you may be surprised to learn that gas isn’t just caused by eating too many beans. It can happen when you swallow too much air or when you eat certain foods. Cari Riker, RDN, LDN, CDCESsays that eating quickly, chewing gum, drinking through a straw or talking while eating can all lead to swallowing air, which can ultimately cause gas. “Gas can also result from undigested foods, especially fermentable carbohydrates,” says Riker. “Eating certain foods or large volumes of specific foods may increase fermentation in the intestines, leading to more gas production.”

Beyond diet, the bacteria in your gastrointestinal tract can impact the digestive process and gas production. “Changes in gut bacteria or bacterial overgrowth can also contribute to increased gas and bloating,” says Riker. Pinpointing the exact cause of excess gas can be a challenge because everyone’s gut microbiome is unique and diets vary from one person to the next. Some people react to certain foods and will experience excess gas after eating them, while others may not have the same effect. We asked registered dietitians to share the top four culprits that cause excess gas in many people—and they may surprise you.

1. Brussels Sprouts

Brussels sprouts are popular with bacon and roasted to crispy perfection in the oven. Despite their deliciousness, they may be to blame for some of your farts. Brussels sprouts are a type of cruciferous vegetable in the cabbage family. In some people, these and other cruciferous vegetables can contribute to excess gas. “Raffinose, a carbohydrate found in cruciferous vegetables such as broccoli, cauliflower, beets and Brussels sprouts, may increase gas production during digestion,” says Riker. Raffinose family oligosaccharides (ROS) are part of the larger group of high-FODMAP (fermentable oligosaccharide, disaccharide, monosaccharide and polyol) foods that some people restrict or adjust intake of if they have irritable bowel syndrome (IBS). ROS are not fully digested and reach the large intestine, where they are fermented by bacteria, which can result in excess gas production. Despite this, they’re also considered to be a health-promoting group of foods while also benefiting the bacteria in the GI tract.

2. Lentils

Everyone is quick to blame beans for bloating and gas, but they’re not the only legume to cause this side effect. Lentils are an often-overlooked legume that can cause excess gas in some people, thanks to their fiber content. “Soluble fibers from foods such as beans, lentils and bran may contribute to gas production as they break down in the gut,” says Riker. Soluble fiber is highly fermentable, leading to gas production during digestion. Limiting the serving size to ¼ cup in a single sitting is considered a low-FODMAP option and may not contribute to excess gas production.

3. Asparagus

Asparagus is regularly blamed for changing the smell of urine in some people, but you may be surprised to learn that it can also be a culprit for excess flatulence. “Fructose found in foods such as high-fructose corn syrup and asparagus can lead to gas from bacterial fermentation in the intestines,” says Riker. Asparagus contains fructans and fructose, which are fermentable carbohydrates. Eating them can result in excess gas production in some people. Eating a smaller quantity of asparagus in a single sitting can help reduce gas production. If you enjoy eating asparagus but want to limit the gassy side effect, try mixing it with a vegetable that’s lower in excess fructose and fructans, like green beans or carrots.

4. Pears

Pears and similar fruits, like apples, are a little-known cause of flatulence. “These fruits contain fructose and sorbitol, which can trigger gas and bloating in sensitive individuals,” says Amanda Settle, RDN, LDN. Other sorbitol-containing fruits can have a similar effect. “Stone fruits such as peaches, apricots and avocados contain high amounts of sorbitol and can cause gas,” says Riker. For some, the total quantity of the sorbitol-containing food eaten can be modified to reduce the potential for excess gas production. For example, someone may tolerate a quarter of a pear without excess gas production, whereas a whole pear might lead to uncomfortable side effects. This can be true for other foods as well, like avocados and apples, where eating a smaller amount in a single sitting may be less likely to cause more gas.

Other Tips for Gas

If you experience bloating and gas after most meals or find that your digestive symptoms are disruptive, then it may be time to make some changes. Try these strategies:

• Keep a food journal. Identifying food triggers can be a challenge when you don’t know your eating patterns. “I encourage someone with recurrent gas to keep a food journal,” says Kim Dunaway, M.S., RDN, LDN, IFNCP. “This helps to identify foods that may be difficult to digest.”
• Modify portion sizes. “Often, controlling portion sizes can help reduce gas,” says Riker. Try smaller portions of foods that trigger gas, or make simple swaps while cooking to achieve a similar nutrient profile without the gassy side effects. Working with a registered dietitian can help with making diet adjustments that work best for your needs.
• Work with a professional. “Gas can result from a variety of foods, especially nutritious ones,” says Riker. “I suggest working with a health professional, such as a dietitian, to help determine which foods are causing your symptoms and if a short-term elimination diet is needed.” Identifying the reason for gas is key to managing it. Because the reasons vary and unnecessarily eliminating foods from the diet is not recommended, working with a registered dietitian is vital for long-term success.

Our Expert Take

Remember, gas is a normal part of the digestive process, and you’ll never experience eating without some amount of subsequent gas. Some people will have more gas after eating certain foods. While you make you think of beans, other common culprits include Brussels sprouts, lentils, asparagus and pears. While gas is normal, if it’s uncomfortable or disruptive to your daily life, you may benefit from making diet modifications.