The 16 foods most likely to make you fart – and how to stop your smelly trumps

FROM one day to the next, our farts can change smell, frequency and sound, even if our diet seemingly is the same.

It can only take one food to trigger a nasty bout of wind.

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Sometimes there is no obvious cause at all.

Gas is a normal bodily function that you don’t generally need to worry about.

However, extra gas should be taken seriously if it is not normal for you.

The NHS says: “Excessive or smelly farts can be caused when you swallow air or eat foods that are difficult to digest.

“It can also sometimes be a sign of a health condition.

“Do not self-diagnose. See a GP if you’re worried about your farting.”

With that out the way, here are the foods that may contribute to excess wind, and what to do about it…

Eggs

No matter whether they’re hard or soft-boiled, poached or scrambled, despite their multitude of health benefits, eggs can cause some serious gas issues.

“Eggs are rich in protein and healthy fats but contain sulphur compounds, particularly in the egg yolk,” explains Sas Parsad, supplement expert and founder of The Gut Co. 

“For individuals sensitive to sulphur-containing compounds or specific proteins in eggs, consumption can lead to increased gas production and a distinct rotten egg odour.

“Consider reducing your egg intake or trying egg substitutes.”

Try silken tofu for scrambled ‘eggs’ or ingedients like yoghurt and mashed banana in baking.

Broccoli and Brussels sprouts

It may not surprise you that Brussels sprouts are on this list.

But they cause the same issues as everyday veggies like broccoli, kale, cabbage and cauliflower.

After eating these fibre-filled greens, you might find yourself releasing gas a little more than normal. 

Sas says it’s because these nutritious vegetables, all cruciferous vegetables, are high in fibre and contain sulphur compounds, “producing gas with a characteristic odour”.

“The high fibre content in these vegetables can lead to increased gas production in the digestive tract,” he says.

You won’t want to cut them completely, because they are so good for you.

So Sas says cooking them well can help break down some of the fibres and make them easier to digest.

Chickpeas, lentils & beans

Renowned for the fact that they can often cause some intense bloating, Sas says that legumes such as chickpeas, lentils and beans are rich in fibre and complex carbohydrates.

He explains: “The fibre and complex carbs in chickpeas and lentils are fermented by gut bacteria, producing gas.”

Sas says that this odour can be somewhat “musky” – however it’s generally harmless.

“Soaking legumes before cooking and slowly incorporating them into your diet can help reduce gas,” he says.

“Additionally, your gut microbiome may adapt to processing these foods more efficiently over time, especially if taking a probiotic supplement.”

Research has also found that legumes such as chickpeas and lentils can trigger symptoms for those who suffer from IBS.

So if you find that these foods cause digestive distress, talk to your GP about potentially cutting down and seeing if symptoms improve.

Steak

Fatty foods slow digestion down – and is a key reason why fried foods can cause wind. But that’s not all.

“Steak is a source of high-quality protein and contains fat,” says Sas. 

Red meat, including steak, “takes longer to digest and can ferment in the gut, leading to a more pungent odour and increased gas production”, Sas says.

This odour is often described as ‘meaty’ or ‘sulphurous’.

Sas says: “Consuming red meat in moderation can help reduce excessive gas and odour.

“Pairing it with fibre-rich foods like vegetables can also aid digestion.”

We’re used to having our steak with chips, but see if a starter of vegetables will ease issues.

Chocolate and ice cream

Ever find yourself clutching your stomach after a dessert or ice cream?

“Dairy-based products like ice cream and chocolate contain lactose,” says Sas.

“If you’re lactose intolerant, the undigested lactose can lead to gas and a somewhat sour smell. 

“This may suggest lactose intolerance as an underlying issue.”

Lactose introlerance generally runs in families. It can develop too, if the small intestine stops making the necessary enzymes after an injury, disease or infection.

Visit your GP if you suspect an intolerance; they can guide you on the next steps.

It may be a good idea to swap to non-dairy alternatives, such as plant-based milks.

However, Sas says: “Plant-based milk, such as almond or soy, typically doesn’t contain lactose but can still lead to gas due to certain fibres or additives.”

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Other fart-inducing foods

There are dozens of foods that can contribute to gas, which also include:

• Onions
• Garlic
• Chewing gum
• Hard sweets

Some drinks can also have an impact, like fizzy or carbonated ones, and beer.

Improve your farts

Other than the tips listed above, there are some things you can do to reduce how much you fart, or how smelly they are.

For example, the NHS says to eat smaller meals and more often.

This can help reduce the burden of digestion on your intestines.

Exercise regularly to keep things moving, and drink peppermint tea if you’re looking for a quick-fix, or add it into your daily routine.

We’re told to eat with our mouth shut to be polite.

But doing so can also reduce wind because it prevents swallowing air, which can lead to wind.

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