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Gas-Producing Foods: Starchy Foods. Starches, which are very high in carbohydrates, can cause gas when your digestive tract goes through the process of breaking them down. At the top of the list are foods made with wheat, including breads, cereals, and pastas, all of which can lead to intestinal gas.
Not all types of fiber cause gas. Fiber comes in two types, soluble and insoluble. Foods that contain soluble fiber tend to produce more gas than foods high in insoluble fiber.Some sugars as well as fiber can cause gas; foods that contain both soluble fiber and sugars that cause gas have extra gas-producing potential.as-Producing Foods. Certain types of foods contain more soluble fiber and have higher gas-producing potential. Legumes -- which include beans and lentils -- barley, oats, nuts, peas and most fruits are high in soluble fiber.