Eating, Diet, & Nutrition for Gas in the Digestive Tract

What should I avoid eating to reduce gas?

You may be able to reduce gas by avoiding or eating less of the foods that give you gas. You can keep a food diary to help figure out which foods give you gas and how much of the gas-producing foods you can handle.

You may try avoiding or limiting

  • carbonated, or fizzy, drinks
  • fried and high-fat foods
  • high-fiber foods for a few weeks and then slowly increasing your daily fiber intake
  • sugar

If your doctor diagnoses you with celiac disease, your doctor will recommend a gluten-free diet. Most people with celiac disease see a big improvement in their symptoms when they follow a gluten-free diet.

If your doctor diagnoses you with lactose intolerance, your doctor may recommend limiting how much lactose you eat or drink. Many people can manage the symptoms of lactose intolerance by changing their diet.

If your doctor diagnoses you with irritable bowel syndrome, your doctor may recommend trying a special diet—called Low FODMAP or FODMAP. If you follow this diet, you avoid or eat less of certain foods—called high FODMAP foods—that contain carbohydrates that are hard to digest. Examples of high FODMAP foods include certain fruits and vegetables, dairy products, wheat and rye products, and foods that contain certain types of sweeteners.

Doctor writing data on a clipboard while sitting in front of a patient with folded hands.
Talk with your doctor about which changes to your diet are best.
Last Reviewed July 2016

This content is provided as a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health. The NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public. Content produced by the NIDDK is carefully reviewed by NIDDK scientists and other experts.