Why Some Foods Make You Fart—and 5 Ways to Help Manage the Gas

Reviewed by Dietitian Madeline Peck, RDN, CDN

Key Points

• Nutritious, high-fiber foods can cause gas as gut bacteria ferment indigestible fibers.

• Gradually increasing fiber intake and soaking beans can help reduce farting. 

• Walking after meals and using enzyme supplements may minimize flatulence.

Enjoying a bean burrito or loading your plate with roasted Brussels sprouts could lead to some gassiness. These and other fibrous, nutritious foods are loaded with beneficial nutrients, some of which are more likely to make you fart. While it feels like a frustrating trade-off, passing gas is actually a sign your gut is doing exactly what it's supposed to do.

But because excessive farting (or holding it in to avoid clearing the room) isn't what most of us call a good time, there are ways to reduce the amount of farting caused by some nutrient-rich foods. Keep reading to learn why healthy foods make you fart, which are the biggest culprits, and how to make these foods easier to digest.

Why Foods Make You Fart

While air can get trapped in the digestive tract from swallowing, talking, eating and drinking, the biggest culprit of farting for most people is the gas produced by the bacteria living in your large intestine. The fibers and starches that your body isn't able to absorb travel through your large intestine to be processed by bacteria before they're excreted. "The healthy probiotic bacteria in your gut ferment these indigestible fibers in order to feed off of them, and gas is created in the process," says Christine Byrne, M.P.H., RD .

Because this gas has to go somewhere, and your bottom is the closest outlet, you'll fart more as a result. However, gas isn't the only byproduct of gut bacteria chowing down on fiber. As the fibers ferment in the gut, short-chain fatty acids are produced along with the gas. These compounds then travel throughout the body, helping to protect the heart, liver and brain, support metabolism and fight inflammation.

Because no two people's guts are made of the same bacteria, nor do they have the same tolerance to fiber, how often and intensely you experience gas from fibrous foods is unique to you. It can also change as you adapt your diet. But it's not just fibrous foods that can increase flatulence, and if you have irritable bowel syndrome  (IBS) or certain food intolerances , you may experience gas more than most after eating foods with certain sugars or compounds. "Just like a gallon of milk gone sour has pressure on the bottle, having compounds ferment in our gut can cause gas, pain, bloating and uncomfortable pressure in the belly," says Holly Larson, M.S., RD .

Which Foods Make You Fart?

Legumes

Legumes are a common culprit of gas for many people and contain a specific type of highly fermentable carbohydrate called oligosaccharides . Because the small intestine lacks the enzymes needed to break these carbohydrates down, they head to the large intestine. In the large intestine, specific bacteria ferment them, giving off gases and beneficial compounds. Other foods rich in oligosaccharides include wheat, onions, garlic, rye and artichokes.

Cruciferous Vegetables

You may also notice an unusually strong odor and increased gas after eating cruciferous vegetables like broccoli, cauliflower, cabbage, kale and Brussels sprouts. Along with fiber and raffinose (the same type of oligosaccharide abundant in beans), cruciferous veggies are rich in sulfur-containing compounds called glucosinolates, which are responsible for their potent health benefits and the strong-smelling farts they create.

FODMAPs

Then there are some sneakier sources of flatulence. Foods that contain fermentable carbohydrates known as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) are perfectly healthy and generally tolerated by most people, but they're a common culprit behind gas and bloating for people with IBS or other digestive sensitivities.

Some common foods are sources of FODMAPs. For example, onions, garlic, wheat and legumes are rich in oligosaccharides that are considered FODMAPs. Lactose is a source of disaccharides, and mangoes, figs and honey are all rich in monosaccharides that are considered FODMAPs. Polyols are sugar alcohols  found naturally in stone fruits, apples and pears. Artificial sugar alcohols are also commonly used in sugar-free candies, drinks, chewing gums and mints.

How to Make These Foods Easier to Digest

Before you start cutting out perfectly healthy foods from your diet, try these simple strategies to reduce how much gas these foods produce.

• Increase your fiber intake slowly. If you are trying to eat more fiber,  your gut may need a little extra time to catch up. "Upping the fiber in your diet is a great goal if you don't eat enough of it, but do it slowly to prevent your digestive system from getting overloaded," says Byrne. Try increasing your fiber with one good source at a time, like half a cup of beans a few times a week, then waiting a week or two before increasing. Your gut bacteria will adapt over a few weeks, which may help ease gas production.

• Soak dry beans and lentils. Some of the gas-producing oligosaccharides in legumes are water-soluble, which means you can easily reduce the gas they produce while you prepare them. "Soaking dry beans for [8 to 12] hours and then using fresh water to cook them will help with any gassiness," says Amanda Sauceda, M.S., RD .

• Walk after meals.As you move your body, gas can travel more easily through your digestive system, reducing feelings of trapped air. "Going for a short walk after a meal, particularly one that's rich in fiber, can aid digestion and help move gas through and out of your digestive tract," says Byrne. Even just a 10- to 15-minute walk after your meal may reduce farting, bloating and burping.

• Try an enzyme supplement. Over-the-counter enzymes  like lactase can help your body break down lactose in milk before it reaches your colon to be fermented. These may be worth using as you try to identify the source of excess gas, or if you know you're lactose intolerant , but want to enjoy the occasional dairy treat without paying the price. If you aren't sure if an enzyme would be beneficial for you, consult your doctor or dietitian for guidance.

• Work with a dietitian. If you suspect that you have an intolerance to a specific type of food, it can be tempting to start cutting things out of your diet to ease your symptoms. Unnecessarily restricting foods can create added stress and lead to nutrient deficiencies , so working with a professional can help you systematically find the culprit and ease your symptoms without eliminating more foods than necessary.

Our Expert Take

While no one loves being gassy, farting is a normal byproduct of eating healthy, high-fiber and nutrient-rich foods. Avoiding the foods that lead to gas means missing out on their potent health benefits and potentially many delicious foods and meals. To fart less without eliminating healthy foods, consider increasing the amount of fiber you eat slowly over time, soaking beans and legumes before eating them, trying digestive enzymes when needed, walking after meals and working with a dietitian before making changes to your diet.

Read the original article on EatingWell