Farting is normal but have you ever noticed being more gassy after eating certain foods? Passing gas, especially very smelly gas, can be an embarrassing problem.
So, which foods make you fart more, which make your farts smelly, and when should you consult your doctor?
- Beans and lentils contain lots of fibre and raffinose, a complex carbohydrate that is also found in broccoli, cabbage, Brussels sprouts and asparagus. Humans can’t break down raffinose; it’s our intestinal (gut) bacteria that break it down. And as they process this compound, they release lots of gas, specifically hydrogen, methane, and carbon dioxide.
- Eggs may make you bloated and gassy if you are intolerant or allergic to them (click here to learn the difference between food intolerances and allergies). But even if you don’t have an allergy or intolerance to eggs, eating them may still lead to smelly farts (especially if you eat them alongside fart-causing foods like beans or fatty meats)- this is because eggs contain sulphur-packed methionine. Sulphur-containing foods cause you to produce smellier gas; the “rotten egg” smell is due to hydrogen sulphide, a sulphur-containing gas made when your gut bacteria break down foods containing sulphur.
- Many cruciferous vegetables such as broccoli, cabbage, kale and Brussels sprouts are very high in fibre and relatively difficult to digest. The bacteria in your gut love to use the fibre for energy, and this results in gas. Furthermore, cruciferous vegetables often contain sulphur, which leads to smellier farts.
- Onions, garlic, leeks and artichokes all contain fructans, carbohydrates that can cause gas and bloating.
- People with lactose intolerance are unable to fully digest the sugar lactose found in milk and dairy products. As a result, they experience bloating, gas and even diarrhea after consuming foods or drinks containing dairy.
- Many fruits like apples, pears and mangoes are not only high in the natural sugar fructose but also high in fibre. Some people find fructose difficult to digest and might get gassy from eating these fruits because they can’t break down the sugars properly.
- High FODMAP foods can cause excessive bloating and gas in people who have SIBO (small intestinal bacterial overgrowth) or IBS (irritable bowel syndrome). FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. Some people with digestive issues can benefit by reducing these foods in their diet.
You should see a doctor if you are:
- experiencing additional symptoms, such as persistent stomach ache, bloating, constipation, or diarrhea
- losing weight without trying to
- seeing blood in the stool
- change your diet (i.e. reduce fart-inducing foods) but don’t see improvement
Dr. Ardyce Yik ND 