7 Foods That Cause Gas And Bloating

Gas and bloating are the most common stomach disorders. Several people throughout the world daily search for ways to get rid of bloating and gas. However, it is the best idea to identify the foods which cause these two stomach disorders.

After getting the list of foods that causes gas and bloating people can omit or reduce their intake to get rid of this stomach problem. Here we have covered the 7 foods that cause gas and bloating.


Nutrient-dense oats are the favorite of several people. In fact, oatmeal is a very common breakfast. However, oats can make you bloated and gassy because it contains fiber, fat, starch, and a trisaccharide called raffinose.

Studies have shown that high fiber consumption is associated with gas production in healthy adults (1). Also, fatty foods have a tendency to cause gastrointestinal issues (2). This may lead to gas and bloating.


Everyone loves to drink coffee. However, it can also trigger gas and bloating. If you are allergic to caffeine, coffee can promote international gas and make you bloated more often.

Studies have shown that caffeine products may trigger GI problems in some people (3). Because of this caffeine intolerance, you can get affected by stomach problems like bloating and gas.

Cashew Nuts

Cashew nuts are widely consumed nuts. This delicious nut is packed with fiber and fat. A 100-gram serving of cashew nuts provides 43.8 grams of fat and 3.3 grams of dietary fiber (4).

The high presence of these two nutrients in cashew nuts increases the risk of gas and bloating. Moreover, cashews are high in FODMAP which is another reason behind excessive abdominal wind production.


Cauliflower is a gas and bloat producing vegetable. This green vegetable is a good source of gas-promoting nutrients aka complex sugar, and raffinose. Moreover, cauliflower is high in dietary fiber also.

The presence of high dietary fiber in cauliflower can upset your stomach by producing heavy gas in the stomach.


Avocado is a highly nutritious fruit and provides several health benefits. The avocado benefits for the skin are well established. However, this healthy fruit is a good source of polyol, fiber, and fat.

All these three make avocados a gas-producing fruit. The large portion of polyol called sorbitol and fiber component in avocado makes you bloated after consumption of this fruit.

Almond Flour

Numerous health-conscious people use almond flour in their baking process to stay healthy. However, foods produced from almond flour can also make you gassy because it contains a high amount of phytic acid and fiber.

Studies have shown that phytic acid may cause absorption problems for micronutrients (5). This in turn may promote gas and bloat after the consumption of almond flour rich foods.


Pecans are a rich source of dietary fiber. Because of the high fiber presence surplus consumption of pecans can promote gas and flatulence in healthy adults. However, a controlled intake of pecans can reduce the risk of these two disorders.