Foods that can reduce or relieve gas include low carb vegetables such as carrots and tomatoes, low sugar fruits such as apricots and peaches, and herbal teas with peppermint.

Exercising, gently massaging the abdomen, and taking over-the-counter (OTC) remedies can also help a person relieve gas.

This article will look at some of the foods to eat to relieve and reduce gas, foods to avoid, and more.

A plate of watermelon slices and berries, which are good foods for relieving gas. -1Share on Pinterest
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Some foods, drinks, and dietary habits produce gas, but others can reduce it.

Raw, low sugar fruits are a good option for reducing gas. These include:

Low carbohydrate vegetables also produce less gas. They include:

Drinking herbal tea that includes any of the following ingredients can also help ease digestion and reduce gas:

Other dietary tips that can reduce the amount of gas include:

  • drinking beverages that are room temperature
  • eating rice instead of wheat or potatoes, as rice produces less gas
  • swapping carbonated beverages for still water, which hydrates better and promotes digestion, rather than gas and constipation
  • drinking water with a squeeze of lemon or lime, rather than fruit juice or beverages with flavorings or artificial sweeteners

The International Foundation for Functional Gastrointestinal Disorders recommends some dietary changes that may reduce gas.

These changes can be quick and easy ways to address the issue. Keeping a food diary can also help a person pinpoint the foods that affect them.

Some food groups that cause the body to produce gas include:


If the body lacks the enzymes needed to break down sugars in the diet, bloating and gas can result.

Examples of dietary sugars include:

  • raffinose, an ingredient in beans and green vegetables
  • lactose, which is present in milk and dairy products
  • fructose, which occurs in onions, artichokes, and wheat
  • sorbitol, an artificial sweetener that is common in sugar-free foods


Starchy foods, such as potatoes, corn, and wheat, can cause gas.


Fiber can aid digestion, but only if the body is used to it. A sudden increase in fiber intake can lead to gas and bloating.

Oat bran, peas, and fruits contain soluble fiber. This type of fiber produces the greatest amounts of gas.

If a person wants to boost their fiber intake, the best strategy is to add one serving a day. An individual should also drink plenty of water to help the fiber dissolve better.

To reduce gas, a person may not need to remove all of these types of food from their diet.

Keeping a record of the meals in a week and accompanying symptoms can help a person identify specific trigger foods.

Another approach involves eliminating one type of food that causes gas for a few days, observing changes in symptoms, and moving on to the next.

Eliminating the foods one by one, until the symptoms ease, can help someone determine which foods may cause them to experience gas.

Aside from dietary choices, an individual can try other options for relieving gas, including:

  • Exercising: Walking, stretching, and moving around may help the gas pass through the digestive system.
  • Peppermint supplements: Taking peppermint oil capsules may help resolve issues like bloating, constipation, and trapped gas. However, a person should speak with a doctor before adding any supplements to their diet.
  • Heat: Holding a hot water bottle or heated pad on the stomach may help relieve trapped gas by relaxing the abdominal muscles and reducing pain.
  • Apple cider vinegar: One 2021 case study suggests apple cider vinegar may help manage functional dyspepsia, symptoms of which include bloating. A person can add a tablespoon of apple cider vinegar to a mug of warm water and drink it slowly.
  • Massage: Gently massaging the abdomen may help the gas pass through the digestive system.
  • Pain relief: OTC pain relievers such as acetaminophen and ibuprofen can relieve pain from gas.

Learn more about remedies for trapped gas.

Some tips to prevent gas include:

  • not chewing gum
  • not eating hard candy
  • not eating and drinking too fast
  • not using a straw to drink beverages
  • consuming smaller meals more often
  • not drinking fizzy, or carbonated, beverages, which increase the amount of air in the stomach
  • not eating foods with added artificial sweeteners
  • making sure dentures are not too loose
  • not smoking
  • doing some physical activity

If possible, a person may wish to take a walk after eating. The movement can promote the steady passage of gas through the gut, making episodes of flatulence less likely.

Trapped gas is usually harmless. However, if someone frequently experiences trapped gas or the discomfort lasts for a long time, it may be best to seek medical attention.

An individual may consider speaking with a healthcare professional if they experience additional symptoms, such as constipation, diarrhea, or weight loss.

A doctor may be able to diagnose an underlying condition causing excessive gas or identify another reason for the abdominal discomfort.

A person’s dietary choices can influence gas and bloating. An individual can opt for low carbohydrate vegetables such as carrots, tomatoes, and okra, and swap out wheat and potatoes with rice.

Raw, low sugar fruits such as apricots, cranberries, grapefruits, and peaches can also reduce gas.