There are a lot of reasons why you might feel gassy. Maybe you eat too fast and swallow too much air with each bite, or drink too many carbonated beverages. Certain foods might lead to gassiness, like beans, peas, cruciferous veggies and whole grains. Carbohydrates and sugars ferment into gas.
Any of these can lead to uncomfortable bloating and flatulence.
Other times, it’s harder to pinpoint a cause. And if you frequently experience gassiness, not knowing the source can be extremely frustrating. But that doesn’t mean there isn’t hope. In many cases, gas is a direct result of digestive issues.
Some of these are easier to address than others.
Gluten, Casein, Lactate and Sugar Alcohols
I find that gluten is one of the biggest offenders. This is something you’ll find in grains like wheat, barley and rye and, all foods containing them.
If you have a gluten sensitivity or intolerance, or simply have a sensitivity to wheats and grains, eating these foods can set off a chain reaction that leads to bloating, cramping and gas that has to be passed.
A lot of folks also find that eating dairy products make them blow up like a balloon. There are several reasons for that.
First, dairy products from cows contains a large amount of a protein called casein. And the human body doesn’t have the enzyme needed to digest this protein.
Second is the lactose in dairy products. Now, it’s estimated that two-thirds of the worldwide population has lactose intolerance. This means that, globally, only three out of every 10 people can consume dairy without potentially experiencing digestive problems.
We also have a proliferation of sugar alcohols in our food supply these days. These are manufactured products made from sugars and starch. You will find them in many foods, such as baked goods, frozen desserts, puddings, flavored jams, chewing gum and candy.
Because sugar alcohols are not completely absorbed by the body and ferment in the large intestine, they can produce gas, bloating and diarrhea. In fact, the FDA requires foods that contain sugar alcohols (like sorbitol and mannitol) include a label warning stating that “excess consumption may have a laxative effect.”
Feed Your Gut to Reduce Flatulence
Your body shouldn’t have to work overtime to digest the foods you eat… only to have them turn them against you later with bloating and excessive flatulence.
Removing processed foods, gluten, dairy and foods that contain sugar alcohols is your first step. I also recommend reducing consumption of GMO foods and artificial sweeteners.
Your second step is to replace them with healthier fare.
Water-rich fruits and vegetables are a good choice. These can do two things for you.
They contain digestive enzymes that help break down your food, and they act as a diuretic to help flush retained waste and excess water out of your system.
A few water-rich foods you can add to your arsenal include melons, berries, celery, cucumber and artichoke.
Eating more probiotic foods, like natto, sauerkraut, kombucha, miso and kimchi can help, too. These foods help increase the population of good bacteria in your gut which, in turn, helps relieve gassiness.
I also recommend taking both a digestive enzyme and probiotic supplement.
Your digest enzyme should contain amylase, protease, lipase, maltase, cellulose and sucrase. As far as the probiotic goes, look for one that contains a prebiotic along with lactobacillus, bifidobacteria and other strains of healthy bacteria. The higher the colony count, and the more diverse strains involved, the better off you’ll be.
SOURCES:
Vuholm S, Nielsen DS, Iversen KN, Suhr J, Westermann P, Krych L, Andersen JR, Kristensen M. Whole-Grain Rye and Wheat Affect Some Markers of Gut Health without Altering the Fecal Microbiota in Healthy Overweight Adults: A 6-Week Randomized Trial. J Nutr. 2017 Nov;147(11):2067-2075.
de Graaf, Marlijne CG, et al. Two randomized crossover multicenter studies investigating gastrointestinal symptoms after bread consumption in individuals with noncoeliac wheat sensitivity: do wheat species and fermentation type matter? AJCN. 2024;119(4): 896-907.
Robinson SR, Greenway FL, Deth RC, Fayet-Moore F. Effects of Different Cow-Milk Beta-Caseins on the Gut-Brain Axis: A Narrative Review of Preclinical, Animal, and Human Studies. Nutr Rev. 2025 Mar 1;83(3):e1259-e1269.
Catanzaro R, Sciuto M, Marotta F. Lactose intolerance: An update on its pathogenesis, diagnosis, and treatment. Nutr Res. 2021 May;89:23-34.
Hungin APS, Mitchell CR, Whorwell P, Mulligan C, Cole O, Agréus L, Fracasso P, et al. European Society for Primary Care Gastroenterology. Systematic review: probiotics in the management of lower gastrointestinal symptoms – an updated evidence-based international consensus. Aliment Pharmacol Ther. 2018 Apr;47(8):1054-1070.
