Anti-Flatulence Diet

Anti Flatulence Diet

If you are considering changing your diet and start consuming foods that are less likely to cause flatulence, you are at home. This article will highlight some of the foods that are anti flatulence.

Most writers have been concentrating on foods that cause flatulence but never give you a list of foods to prevent this embarrassment. As most doctors say flatulence is a condition that can be controlled without medical attention. Incorporate the following practices in your diet and the results will be life changing.

Fruits with low sugar content

Most fruits contain natural sugars that are known to cause flatulence. These sugars include fructose, raffinose, lactose, and sarbitol; excessive sugars in the digestive system that cause gas build up. Consider the following fruits instead because they have low sugar content.

  • ​Guavas
  • Grapes
  • Gooseberries
  • ​Casaba melon
  • ​Blue/Black berries
  • ​Cantaloupes
  • ​Cranberries
  • ​Kiwis
  • ​Honeydew melon
  • ​Papaya
  • Lime
  • Lemon
  • Plums
  • Raspberries
  • Salmon Berries
  • Strawberries
  • Rhubarb
  • Pears
  • Nectarines
  • Huckleberries
  • non gassy proteins

Foods that are rich in proteins rarely lead to flatulence compared to carbohydrates. Unless proteins are not well chewed or digested they never cause any problems. Adding a lot of fat when cooking these foods should be avoided. Low-flatulence proteins include:

  • Hard cheese
  • Bean leaves
  • White meat (chicken and turkey)
  • Fish
  • Eggs
  • Smooth peanut butter
  • Wheat alternatives

The digestive system finds it difficult to break down wheat as it contains a complex polysaccharide. Undigested carbohydrates then ferment in the colon resulting in gas build up. Wheat has alternatives which rarely cause flatulence. These alternatives are easily digested and don’t result in gas build up or bloating.

Anti Flatulence Food

Nut meal

Instead of wheat flour, make it from almonds, walnuts, or hazel nuts. This flour usually has a very short shelf-life so make it using a food processor only when the need arises. These foods should be introduced gradually because they have high fiber content that may cause flatulence.

Non-cereal grains

Quinoa flour can be an alternative to wheat flour; though not suitable for baking bread it is good for cookies. Rinse the flour for a few minutes to wash away saponin, this is an enzyme inhibitor that prevents digestive enzymes from digesting sugars and may cause flatulence.

Cereal grains

Some grains that belong to the family of wheat cause little or no flatulence. Rice and millet cause no flatulence, while corn causes little flatulence. You can substitute wheat flour with flour ground from these foods. Rice flour can be used to bake rice bread which causes virtually no gas build up.


Pasta can be made from rice, quinoa, and corn. These are foods that are non flatulence, rice pasta can be made in many varieties: spaghetti, elbow, shells, lasagna, and other fun shapes.

What is flatulence? A really smelly fart!  [Please Share]

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Low-carbohydrates vegetables

Carbohydrates are the main reason people suffer from flatulence. It is very difficult to avoid eating carbohydrates because most common foods are rich in it. If you are to eliminate this problem a good remedy would be to consume vegetables low in carbohydrates. Low carbohydrate vegetables include:

  • ​Jicama
  • Green beans
  • Carrots
  • ​Cucumbers
  • Eggplant
  • ​Fennel
  • ​Endive
  • ​Mushrooms
  • ​Okra
  • ​Pumpkin
  • Summer squash

Herbs (cilantro, oregano, mint, dill, rosemary, thyme, tarragon, chervil, basil)

  • Tomatoes
  • Radicchio
  • Scallions
  • Sea vegetables
  • Sprouts
  • Zucchini
  • Coconut
  • Avocado
  • Dandelion greens
  • Celeriac
  • Chives
  • Yellow wax beans
  • Peppers

Lacto-fermented foods can be good for people experiencing digestive problems and flatulence. They include pickles, sauerkraut and kimchee.

Dairy substitutes

These alternatives are highly recommended for lactose-intolerant individuals. These foods are low in lactose and can be taken as desserts or used with baked goods. They include:

  • Soya yogurts
  • Soya cheese
  • Oat milk, soya milk, almond milk, and rice milk
  • Live soya yogurt-contains beneficial cultures.
  • Yeast flakes
  • Desserts (soya ice cream, soya cream)

Our Final Thoughts:

The list of foods that cause flatulence is endless, that’s why there are a few non-flatulence foods. However, many good health practices can be put to use to help avoid gas buildup in the intestines.

@Copyright 2016

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