Eight foods that make you fart – and why it's totally normal

If you're feeling extra gassy or bloated, don't panic. The average person farts 5-15 times a day, external – but perhaps not for the reasons you think.

Believe it or not, farting is a sign your gut is doing exactly what it should.

That's because the foods that cause farts tend to be heart-healthy, fibre-packed complex carbs, which your body can't break down but the bacteria in your gut can.

But some foods which are seen as less healthy can make your farts more noticeable (stinky).

Here's a breakdown of the foods most likely to make you fart, the ones that will make your farts more pungent and when it's worth speaking to a doctor.

This is one that impacts the smell not frequency. Fatty foods slow down digestion, which means they hang around in your gut longer, creating funkier smells.

That's because they contain methionine, an amino acid that contains sulphur and creates that rotten egg smell when it's broken down.

Remember: fatty foods = slower digestion = smellier gas.

We've all heard the rhyme about beans, right? The more you eat, the more you toot.

You can point the finger at raffinose - a complex sugar in beans and lentils the body struggles to process. When it hits the gut, the bacteria turns it into gases like hydrogen, methane and smelly sulphur.

Eggs don't usually make us fart, contrary to popular belief. If you find they do, or come with other symptoms, you might be intolerant or have an allergy, so it's best to consult your GP.

But they do contain our old friend methionine. So if you don't want smelly gas, don't eat eggs alongside fart-causing foods such as beans or fatty meats.

Onions, artichokes, garlic and leeks all contain fructans – carbs that can cause gas and bloating.

This won't impact everyone but if you're lactose intolerant? Well, you're probably familiar with what happens if you've accidentally eaten cheese, ice cream, anything with milk in it, or yoghurt. Gas and bloating will have shortly followed.

That's because - regardless of whether it came from a cow, sheep or goat - dairy contains a sugar called lactose.

Unfortunately, lactose intolerance is relatively common, external in the UK.

Oats, pasta, bread and some cereals contain gas-making fructans and fibre. For most people, this is just part of normal digestion. But if you're sensitive to gluten (found in wheat, barley and rye), these foods can leave you feeling especially gassy or uncomfortable.

Many cruciferous veg contain sulphur – and we know what that can lead to. They're also very high in fibre, meaning the gut can struggle to digest the likes of cabbage, broccoli, cauliflower, sprouts, kale, causing gas.

These fruits are all high in a natural sugar called fructose which some people find tricky to digest. Apples and pears are also loaded with fibre, which can mean extra gas.

Short answer: not really – and you shouldn't try to either. Fibre-rich foods are essential for good health, even if they sometimes cause a bit of wind.

But you can make things easier on yourself.

Add fibre slowly

Fruit, vegetables and pulses can cause gas, but eating several portions of these a day is much more important than eliminating wind.

If you're not used to them, increasing the amount you eat too quickly might make you uncomfortable. So go slow.

Stay hydrated

Dehydration can cause constipation so it's probably not too surprising to find if stool stays in your gut, it's got longer to ferment and cause extra smelly gas.

Stay hydrated throughout the day (the NHS recommends six to eight glasses) and try peppermint tea for gas and bloating.

Avoid bubbles and extra air

Fizzy drinks literally add gas to your digestive system. The same goes for chewing gum or gulping air when you eat soup or cereal with a spoon. If you ingest air, it has to go somewhere.

Most gas is harmless. But you should consult a doctor, external if:

Otherwise, embrace the fact farting is great news for your gut health – if not always your social life.

Originally published June 2019. Updated March 2026

Want more? Visit BBC Food on Instagram, external, Facebook, external and Pinterest, external or watch the latest Food TV programmes on BBC iPlayer.