What fruits make you pass gas?

• Belching (Burping)
• Passing gas (flatus)
• Abdominal cramping
• A full feeling in the abdomen (bloating)
• Swollen abdomen from internal pressure (distention)

Burping is a normal part of digestion, especially after meals. Passing gas 15-20 times a day is also normal.  Burping and passing gas may cause embarrassment, but rarely indicate a medical problem.

What Causes Gas & Bloating?

There are two main causes of gas in the digestive tract (esophagus, stomach, small intestine, large intestine).

1. Digestion and fermentation of foods – Your digestive tract contains beneficial bacteria that break down food and nutrients.  In your large intestine, gas is formed during the fermentation process of carbohydrates like fiber and sugar.
2. Swallowing Air – Everyone swallows some air while eating and drinking. Drinking or eating quickly, smoking, chewing gum, or even loose dentures can cause some to swallow more air.  The medical term for swallowing air is aerophagia.

Foods That Cause Gas

Most foods with carbohydrates can cause gas while protein and fats cause little gas.

Sugars

Sugars such as lactose, fructose, raffinose, stachyose, verbascoce, and sorbitol can cause gas.

High Fiber Foods

• Beans (legumes)
• Vegetables
• Fruits
• Whole grains

Even though high-fiber foods can increase gas, fiber is critical for a healthy digestive tract.

Other Dietary Considerations

Carbonated beverages, fiber supplements, and artificial sweeteners can also cause excess gas in the digestive system.

Medical Conditions that Cause Gas

Some medical conditions can increase intestinal gas, gas pains, or bloating including:

• Intestinal diseases – chronic intestinal diseases like Crohn’s disease, ulcerative colitis, and diverticulitis can cause excess gas.
• Overgrowth of bacteria – A change or increase in small intestine bacteria may cause excess gas, weight loss, or diarrhea.
• Food intolerance – some food intolerances can cause excess intestinal gas.  This is caused by an inability to properly break down the sugar in dairy products (lactose intolerance) or gluten (celiac disease).
• Constipation – It may be difficult to pass gas when experiencing constipation.

Diagnosing Gas, Gas Pains, and Bloating

Even though gas and bloating are common, a medical evaluation may sometimes be necessary. If you experience blood in the stool, diarrhea, fevers, anemia, or weight loss, you should talk to a doctor.

Medical History & Physical Exam

First, your doctor will review your medical history and ask questions about your symptoms and dietary habits.

The doctor may also examine your abdomen for tenderness or anything that feels abnormal.  A stethoscope may be used to help the doctor determine how well the digestive tract is working.

The results of these preliminary tests will help determine the next level of diagnosis if necessary.

Additional Tests for Gas, Gas Pains, and Bloating

• Breath tests – Breath tests can help determine problems of malabsorption or intestinal bacteria overgrowth.
• Colonoscopy – In patients 50 or older, or who have a family history of colorectal cancer, the possibility of colon cancer may be considered.
• Imaging – If chronic belching is a problem, x-rays may be used to inspect the small intestine, stomach, and esophagus. This is known as an upper GI series

Treatment for Gas, Gas Pains, and Bloating

If your gas and gas pains are caused by an underlying condition, treatment for that condition may provide relief. Usually, gas can be treated through lifestyle modifications, dietary changes, and over-the-counter medications.

Dietary Considerations

Not everyone has the same reaction to all foods.  Keeping a food diary can help you determine which foods cause increases in gas and bloating.  Eliminating or reducing certain foods may be necessary to reduce your symptoms.

High-Fiber Foods

Foods that can cause gas due to high fiber include whole wheat, bran, prunes, peaches, apples, pears, asparagus, artichokes, cauliflower, cabbage, Brussels sprouts, broccoli, onions, and beans.  You may try avoiding high-fiber foods for a week or two and gradually start to eat them again. You should visit a doctor or dietitian to make sure you’re getting enough fiber.

Dairy

Some people do not easily digest lactose, the sugar found in dairy products.  Reducing or eliminating dairy products could help you reduce symptoms of gas and bloating. There are often lactose-free options for some products like milk.

Artificial Sweeteners

You may try eliminating sugar substitutes or trying a different type.

Fatty/Fried Food

Fat in your digestive tract can slow down digestion, allowing food to ferment longer and produce gas. Reducing fat in your diet may help lessen symptoms.

Carbonated Beverages

Soda, beer, sparkling water, or other carbonated drinks can increase the amount of gas in your digestive tract.

Fiber Supplements

Some fiber supplements could cause an increase in gas and bloating.  Visit with your doctor about what types of fiber supplements might be right for you.

Water

Drink more water throughout the day and with meals.  This will reduce the chances of constipation.

Over-The-Counter Medications for Gas

Beano, BeanAssist –  these alpha-galactosidase medications aid in the digestion of carbohydrates often found in vegetables and beans. These supplements are taken right before you eat.

Lactaid, Digest Dairy Plus – Lactase supplements aid the digestive process of lactose, the sugar in dairy products. They will help reduce symptoms in people who are lactose intolerant. If you are breastfeeding or pregnant, talk to your doctor before using lactase supplements.

Gas-X, Mylanta Gas Minis – Simethicone can break down gas bubbles making it easier for gas to pass through the digestive tract. However, there is minimal evidence showing it reduces symptoms.

Actidose-Aqua, CharoCaps – Activated charcoal, taken before and after a meal, may reduce symptoms. Research has not proven these claims. Activated charcoal could also interfere with the absorption of medications.  It can also stain your clothing and the inside of your mouth.

Prescription Medications for Gas

For those with more serious, underlying conditions like irritable bowel syndrome, your doctor may prescribe prescription medications.

Lifestyle Changes to Reduce Gas

Some lifestyle adjustments can help reduce gas, gas pains, and bloating.

• Eat smaller portions – Many healthy foods can also cause gas.  Eating smaller portions may help reduce excess gas.
• Chew completely and slow down – If you eat too fast, it could cause gas.  Tip: put down your fork between each bite.
• Avoid
  • drinking through straws
  • chewing gum
  • sucking on hard candies
• Secure dentures properly – If dentures are loose, they can cause you to swallow excess air when eating and drinking.
• Don’t smoke – Smoking can increase the amount of air you swallow.
• Get regular exercise – exercising most days will help reduce the risk of constipation, which blocks gas from exiting your colon.

Temi Oyelola

Sure, it can be awkward to talk about stomach issues and inflammation, especially when—dare we say—gas is involved, but we've all been there. If you’re looking for foods to get rid of bloating and gas, there’s a wealth of natural remedies that await in the grocery store. To help keep your belly bloat at bay, nutritionists recommend incorporating the following fruits and veggies into your diet.

1 of 15

Asparagus

Peak asparagus season is April, but it’s always a good time to nosh on this nutrient-dense veggie—especially if you suffer from bloating or gas. “It helps you flush out excess water," says Dara Godfrey, MS, RD, nutritionist at Reproductive Medicine Associates of New York. “And since it’s a prebiotic, it also feeds your ‘good’ bacteria, which can aid in digestion and balance out your gut.”

2 of 15

Bananas

Make sure you opt for ripe bananas as unripened bananas can actually be constipating. “Bananas are rich in potassium which can help to offset the effects of bloat caused by salty indulgences such as Chinese take-out, frozen meals, and potato chips,” share The Nutrition Twins Lyssie Lakatos, RDN and Tammy Lakatos, RDN, authors of The Nutrition Twins’ Veggie Cure. “Bananas are also a good source of prebiotic fiber, which helps to increase the good bacteria in your gut and improve digestion. Researchers found that eating a banana before a meal could improve good bacteria and decrease bloating by 50%.”

3 of 15

Kiwi

These mildly sour, flavor-packed fruits are a boon for gastrointestinal health. “Research is showing that kiwi fruit helps to decrease constipation and therefore bloating and gas due to its ability to promote laxation and gastric motility (causing regularity and movement through the GI tract),” says Amy Shapiro, MS, RD, Nutrition Advisor for Daily Harvest. “When we keep foods moving through the GI tract, it has less time to ferment and cause gas. When people are eliminating regularly their stomachs are flatter as well.”

4 of 15

Watermelon

“Watermelon is a good diuretic and full of water that can help you to flush out excess fluids,” notes Shapiro. Try adding cubed watermelon to salads or using sliced triangles like “pizza slices” and adding jalapeños and a sprinkle of cayenne for a sweet-and-spicy snack.

5 of 15

Kimchi

A Korean staple, this flavor-packed condiment will soon become one of your favorites. “Beneficial bacteria in healthy fermented foods such as kimchi can reduce gas by crowding out and decreasing the bacteria that leads to embarrassing flatulence,” says Maggie Moon, MS, RD, and author of The MIND Diet. “A randomized controlled trial found that making probiotics a part of a daily routine for a couple months significantly cut down on gas. They used a capsule, but many of the same good bacteria can be found in fermented foods.” Look for jars of kimchi at health food stores.

6 of 15

Sweet Potatoes

This nutritious tuber is a smart choice for beating belly bloat and gas. “Potassium-rich foods like sweet potatoes, which are also antioxidant superstars in the vitamin A department, are a healthy food that can reduce bloating,” shares Moon. “Potassium helps flush excess sodium out of cells, a classic cause of water retention and bloating.” Craving soup? Try this piquant kale soup with sweet potatoes.

7 of 15

Yogurt

“Unless you have been diagnosed as lactose intolerant consuming yogurt daily may help with bloating and/or gas,” says Keri Gans, MS, RDN. The probiotics in yogurt have been linked to improved gut health, but you want to make sure to buy a brand with no added sugar. Gans also recommends looking for labels that include the words “live and active cultures.” Try swapping plain yogurt for sour cream or mayo in recipes as an easy way to slip some extra good gut bacteria into your meals, suggests Mitzi Dulan, RD, Founder of simplyFUEL.

8 of 15

Ginger

“Ginger can help alleviate gas discomfort because it provides a stimulatory effect on your gastrointestinal system,” says Chelsey Amer, MS, RDN, CDN, owner of Chelsey Amer Nutrition. In fact, a small study concluded that for some people, taking a ginger supplement “could speed up gastric emptying, which can provide relief from bloating quicker,” notes Amer. Gans also adds: “Ginger includes a digestive enzyme called zingibain which helps the body break down protein and may make digestion overall easier.” Not sure how to fit it into your diet? Gans recommends sipping on a cup of homemade ginger tea.

9 of 15

Sprouted Grains

“Sprouted grains, such as wheat and barley, are somewhere between being a seed and a new plant,” explains Moon. “This transitional phase improves their digestibility and reduces their bloat-factor, especially in people sensitive to poorly digested carbohydrates such as dietary fiber.” Try making your own sprouted grains bowl for lunch by using your grain as the base and then adding loads of fresh veggies and your favorite vinaigrette.

10 of 15

Sauerkraut

Sure, you put it on hot dogs, but consider adding a few tablespoons to a stirfry, salad, or a side of beans. “Sauerkraut, which is fermented cabbage, contains gut-healthy probiotics, which have been associated with improved digestion and a decrease in gas and bloating, says Gans. “Make sure to eat the sauerkraut raw, not heated, in order not to kill the beneficial bacteria”

11 of 15

Papaya

This sweet, creamy fruit is available at most grocery stores and works just as wonderfully in a fruit salad as it does roasted with savory spices. “Papaya contains an enzyme called papain,” says Lisa Hayim, MS, RD, mindful eating expert of The Well Necessities. “This is a digestive enzyme which means it helps to break down the food. It's also high in fiber and water content which promote regularity.”

12 of 15

Fennel Seed

“This is a natural carminative, an herb that helps to eliminate gas from the GI tract. It is commonly used in India and in herbal medicine as an aid to assist in digestion,” notes Shapiro. “Simply chewing a few seeds after a meal will help to prevent bloating and freshen breath. Components of fennel seeds can help relax gastrointestinal spasms, and help relieve gas. Fennel tea is another great way to include it in your diet,” adds Godfrey.

13 of 15

Kefir

This fermented milk may have an unfamiliar name, but don’t be hesitant about incorporating this good-for-you beverage into your diet. “Kefir is packed with probiotics, which are known as ‘good’ bacteria and will keep your digestive system running smoothly while preventing belly bloat,” says Dulan. If you prefer not to sip kefir straight, Dulan suggests adding it to a smoothie.

14 of 15

Peppermint Oil

This might not be a pantry standby for all, but it can be especially beneficial for those who regularly encounter gastrointestinal distress. “Peppermint oil has been studied to alleviate symptoms of Irritable Bowel Syndrome, including gas and bloating,” says Amer. “There are limited studies on peppermint tea, but the oil has been shown to help in the short-term to relax the smooth muscle of your digestive system and prevent spasms.”

15 of 15

Turmeric

Traditional medicine has long touted the benefits of this potent plant, and science agrees, too. “Turmeric is a spice that can assist with the digestive system and the liver and therefore can help with bloating and gas. It stimulates bile production in the liver and helps it to be excreted by way of the gallbladder,” explains Haim.