We name the culprits.
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| | Everybody farts. (Yes, even that person.) It's one of the most natural things our bodies do, and yet, it's still the thing most of us pretend doesn't happen. It's one of life's little ironies that the foods that tend to make you the gassiest are some of the healthiest things you can eat. Let's talk about what's really going on in your gut — and why a little toot is actually a good sign.
Below, registered dietitian Anna Blahnik lists the biggest gas-producing foods, breaks down why they cause it, and when it might be worth checking in with a doctor. | | | | | | | Much to digest,
Tim Snaith
Newsletter Editor, Healthline |  | | Written by Tim Snaith
March 3, 2026 • 2 min read | | | |  | | | | Q: | Which foods are known to make you fart? | | | A: | We all fart, but where does the gas come from? While some gas is due to swallowed air when talking, drinking, or chewing, most comes from food. When bacteria in our gut break down components of food, particularly fiber, they produce gases such as hydrogen, carbon dioxide, and methane. This gas exits our body through farting.
Before we get into what foods cause you to fart the most, it's important to note that having gas isn't a bad or unhealthy thing. While it can sometimes be smelly, the foods that cause the most gas are usually high in fiber and very nutrient-dense, and therefore benefit our health.
By consuming these foods, we feed our gut bacteria, allowing them to flourish and diversify our microbiome, which we know can lead to better health.
So, which foods create the most toots? Most gas is formed from those with indigestible carbohydrates or fibers. Here is a list of some common ones: - beans and lentils
- onions
- cabbage
- oats
- broccoli
- Brussels sprouts
- wheat
- bran
- apples
- pears
- dairy products, especially for those who are lactose intolerant (Switching to nondairy alternatives or lactose free milks can help.)
- carbonated drinks
- sugar alcohols like xylitol, mannitol, and sorbitol
Each person's gas will vary, so there is no "normal," but if you are experiencing excessive bloating, nausea, vomiting, consistent diarrhea or constipation, consider consulting a medical professional. | | | | | Anna Blahnik, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | | | | What we're digesting | | 🍽️ Foods to eat (and limit) to support liver health. This dietitian-backed guide is especially helpful for people living with primary biliary cholangitis. | | 📖 Tips for improving your health literacy. Only 12% of U.S. adults have strong health literacy. Here's how to build yours. | | 🍬 Does sugar cause inflammation? It depends. | | 🫒 The best Mediterranean diet meal delivery services. Our reviewers' top picks for eating heart-healthy without all the meal prep. | | | |   | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | opening a window. ️ | | | | |
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