Neal Shanblatt, MD

Gas and Bloating Diet
Dr. Shanblatt
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Gas and bloating is often caused by the foods we eat.

Excessive gas, flatulence, bloating, and burping are common and often distressing problems.  Often these problems can be controlled with changes to your diet.   It may be necessary to use a "trial and error" approach to determine which foods in your diet are the primary culprits.  Start by eliminating gas producing foods from your diet for two weeks.   Then you may wish to slowly add back certain foods and see if your symptoms worsen.   Make sure to eat slowly and chew food carefully. Foods that produce minimal gas include rice, bananas, citrus fruits, grapes, lean meat and poultry, fish, eggs, and peanut butter.    You may want to try some over the counter remedies for gas such as Gas-X, simethicone, Beano, or activated charcoal.  These may be of only limited benefit.  Avoid swallowing a lot of air by avoiding gum, smoking, and sipping hot drinks and soups (this is especially important to reduce burping).

Avoid these gas producing foods:

Dairy products, including milk, ice cream, cheese

Soy milk

Beans and nuts

Cabbage, Brussels sprouts, cauliflower, broccoli, onions, peppers, garlic, lentils

Fruit juice

Apples, peaches, pears

Corn, oats, and bran


Dried fruit and energy bars

Sugar substitutes (Splenda, sucralose, mannitol, sorbitol)

Carbonated drinks and soda

Simple carbohydrates and starches (white bread, cakes, cookies)

Sweets, candy, gum