Diet and Food Guidance for Flatulence

Diet is often the biggest lever for flatulence. The goal is to find your triggers, not to avoid healthy foods without reason.

Common gas-producing foods

• Beans, lentils, chickpeas and soya
• Onions, garlic, cabbage, cauliflower, broccoli, sprouts
• Wheat and bran in large amounts
• Apples, pears, mangoes and dried fruit in large quantities
• Milk and dairy, if you are lactose intolerant
• Sugar-free sweets and gum with sorbitol or xylitol
• Fizzy and carbonated drinks

Ways to eat them with less gas

• Soak pulses well, discard the water, and cook until soft.
• Add hing, jeera or ajwain when cooking dal and beans.
• Start with small portions and increase gradually.
• Avoid large meals, and spread food through the day.

Foods that tend to cause less gas

• Rice, oats in small amounts, and well-cooked vegetables such as carrots, spinach and pumpkin
• Bananas, berries and papaya