All As you can see, the safe food list is a little limited. 13. Watermelon. 3- Lean Proteins Lactose intolerance becomes more common in adulthood, according to the National Digestive Diseases Information Clearinghouse, and is particularly common in non-Caucasian individuals. These are all good for you, so feel free to pile them onto your plate. "One of the most common sources of bloating is a type of carbohydrate food known as FODMAPs," says Matthew Black, a registered dietitian with the Ohio State . Celery has no gas because it doesn't have a nucleus of gas. Try the wheat alternatives. There are many other foods that can cause gas, but these are the most common. Increase your fiber intake about 5 grams per day until you're at the required amount for your age group. Bananas also have more insoluble fiber than soluble fiber, as do pomegranates and strawberries, making them good, high-fiber foods that are not likely to cause gas. Dairy. Read our, What to Eat and What to Avoid With Type 2 Diabetes, Top 20 Best Sources of IBS-Friendly Soluble Fiber, How You Can Relieve Gas Fast and Have Less Gas and Bloating In the Future, What to Eat and Drink When You Have Diarrhea, The Best Fiber Supplements of 2022, According to a Dietition, High Cholesterol Diet: What to Eat and Avoid, Anal gas evacuation and colonic microbiota in patients with flatulence: effect of diet, One health, fermented foods, and gut microbiota, Dietary poorly absorbed, short-chain carbohydrates increase delivery of water and fermentable substrates to the proximal colon, Non-starchy vegetables, such as leafy greens and bell peppers. Avoid smoking. Insoluble fiber does not dissolve in water, is not acted on by colon bacteria and so does not create colon gas. Lactose which is found in dairy, causes gas and bloating. When you're feeling bloated, try sipping on. Plenty of vegetables are low in carbohydrates and unlikely to cause gas. It can be impossible to avoid all these foods. Air is inhaled when you smoke and will cause you to build up more gas. Well, the answer is yes. Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. 3. For the most nutritional benefits, choose whole-grain rice varieties such as brown and wild rice over instant and white rice. By Barbara Bolen, PhD Some nutritionists contend that you simply cant go wrong by adding fermented foods to your diet. Avoid citrus and other high-acid fruits, including pineapple, cranberries, tomatoes and their juices. Sit down during each meal and eat slowly. Verywell Health articles are reviewed by board-certified physicians and healthcare professionals. You have 30 days to try one bottle of the product. Asparagus. Robert Burakoff, MD, MPH, is board-certified in gastroentrology. Dietary fiber, sometimes called insoluble fiber, is what the digestion process needs to move food along, thus reducing gas. It is also found in milk products, such as . Sugary Foods - not all foods that contain sugar will give you gas. It is important to maintain a balanced diet that includes both gassy and non-gassy foods. Basically, the more water you take in . Squash, spinach, asparagus, jimaca, beets, artichokes and tomatoes are fiber-rich vegetables you can enjoy, without worrying about gas. For the gassiest souls among you, rice is the safest carbohydrate because it's the only starchy food that does not produce gas as it's broken down. Carbohydrate-rich foods tend to cause gas, whereas;foods that contain mostly fats and proteins do not. Fructose is the primary sugar found in most fruits. For non-gassy fruit alternatives, try berries, cherries, grapes and cantaloupe. This frees your intestines from having to do all that work, which lowers the chance of gas. Foods less likely to cause gas include: Meat, poultry, fish Eggs Vegetables such as lettuce, tomatoes, zucchini, okra, Fruits such as cantaloupe, grapes, berries, cherries, avocado, olives Carbohydrates such as gluten-free bread, rice bread, rice The most common symptoms of gas are belching, flatulence, bloating, and abdominal pain. It especially happens after eating hard boiled eggs and it doesn't happen when you eat foods that contain eggs in certain amounts. FODMAPs commonly trigger bloating. Most people love eggs but some of them get really bad after eating eggs because later they have rotten egg-smelling gas. On any matter relating to your health or well-being, please check with an appropriate health professional. Manichanh C, Eck A, Varela E, et al. All of the healthy fats in avocado may prevent uncomfortable bloating. The statements herein have not been evaluated by the Foods and Drugs Administration or Health Canada. Copyright 2022 Bel Marra Health. Fructose is broken down very similarly to glucose in the body, but it does . Probiotic supplements may also help relieve gas and other IBS symptoms, although you should always tell your doctor what kind of supplements you're taking. Dietary Guidelines for Americans, 2015-2020, the National Digestive Diseases Information Clearinghouse, limiting fatty foods and emphasizing lean protein sources, National Digestive Diseases Information Clearinghouse; Gas in the Digestive Tract, University of Maryland Medical Center: Irritable Bowel Syndrome, Health.gov: Dietary Guidelines for Americans, 2015-2020, National Digestive Diseases Information Clearinghouse: Lactose Intolerance, University of Michigan Health System; Helpful Hints for Controlling Gas (flatus), Academy of Nutrition and Dietetics: Yogurt Mania: Low-fat, Greek or Organic: An Explosion of Culture. Cruciferous vegetables can cause gas in rabbits I've found that some cruciferous veggies are more prone to cause gas than others BUT it will depend a lot on your rabbit. Try to limit yourself to macadamia, pecans, and walnuts. Some foods increase flatulence by providing nutrients to gas-producing bacteria in the lower intestines. Protein sources for non-vegetarians include meat and seafood. Other gas-causing foods include broccoli, cabbage, Brussels sprouts, onions, and whole grains. Non-dairy milks, such as almond, soy and rice "milk", are a useful alternative. As it turns out, these are substances that just dont fully absorb in the small intestine, so they end up in the large intestine where they mingle with gut bacteria. Instead, try focusing Yes, watermelon is refreshing and sweet, but you may want to avoid it to treat your gas problem. Foods that do not cause gas protein beef, chicken 23, most information on and bloating focuses all the foods you can't eat. Beans are excellent dietary fiber, but some people have a gaseous reaction to them. When fructans reach the large intestine, they are fermented by gut bacteria, which produces gas and bloating. Second, onions contain sulfur-containing compounds. If you are experiencing serious medical symptoms, please see the Broccoli is probably the best low sugar source of good fiber, along with Brussels sprouts, cabbage, carrots, lettuce and spinach. To avoid gas and bloating, choose animal proteins, leafy greens like spinach, fermented foods like kefir, and oats. Fruits such as cantaloupe, grapes, berries, cherries, avocado, and olives. can make the stomach produce more acid. Whole grains like oats, bran, rye and wheat are also great sources, but when in baked goods, their effectiveness as a gas deterrent is compromised by the complex carbs baked in with them. Some individuals have a fructan intolerance. If you want to prevent gas, try to incorporate more insoluble fibers into your dietthe fiber found in whole wheats and brown rice is not fermented by the colon and therefore will not produce as much gas. Broccoli, Brussels sprouts, cabbage, and kale are all delicious (and easy to prepare! These foods include: lean meats and proteins apple cider vinegar chamomile tea eggs fish some vegetables, such as lettuce and zucchini certain fruits, including tomatoes, grapes, and melons rice. Raffinose Beans contain large amounts of this complex sugar. Celery Celery has an extremely high water contentabout 95%and is also high in potassium, which can help control the water retention associated with bloating. She has written multiple books focused on living with irritable bowel syndrome. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Eating food slowly is also important since it prevent us from taking in too much air, which is known to contribute to that uncomfortable bloated feeling. Beer is a carbonated beverage and a common culprit of bloating. Fat in your diet doesn't cause gas, but it can increase bloating and gas pains by delaying stomach emptying. "Sometimes it's all about the amount. If you go from 0 to 60 in a day, it's no surprise that your system is fighting back. Some other examples of foods that don't cause gas are: Proteins from Animals Protein sources from animals do not contain carbs, so they generally do not cause gas. The more fruit you eateven of these less gassy optionsthe higher your chances are of having unwanted gas: Bacteria found infermented foodslike yogurt have already taken care of the carbohydrates your gut would otherwise have to ferment. Eat your vegetables more slowly, which can help reduce the amount of air swallowed while eating your food. The combination of dehydration and roughage isn't a . Instead, try focusing on the foods that are less likely to cause gas. Probiotic supplements may also help relieve gassiness and other symptoms of IBS, although you should always let your doctor know what sort of supplements you take. List of Non-Gassy Foods to Prevent Flatulence. One of the biggest contributors to stomach gas is carbohydrates. doi:10.3390/foods7120195, Barrett JS, Gearry RB, Muir JG, et al. Can eating too fast make you gassy? Smelly flatulence causes and cures. There are many foods that do not contain gluten like quinoa, buckwheat, almond flour and coconut flour. I. Bacteria in the large intestine break down these compounds and produce excessive gas. Also read: IBS diet: Foods to eat and foods to avoid. No statement herein is to be construed as a diagnosis, treatment, preventative, or cure for any disease, disorder or abnormal physical state. Onions, shallots, scallions and garlic. Fruits such as cantaloupe, grapes, berries, cherries, avocado, and olives. Non-gassy foods, on the other hand, dont get broken down by intestinal bacteria. Dietary poorly absorbed, short-chain carbohydrates increase delivery of water and fermentable substrates to the proximal colon. A few of these include quinoa, oatmeal, pineapple, kiwifruit, watermelon, cucumber, and fermented foods such as yogurt, kombucha, and kimchi. Berries, cantaloupe, pineapple, kiwi, honeydew, and clementines are considered non-gassy foods. There is a long list of popular food items that can increase flatulence, including some of the healthiest foods we can put on our plates. Sorbitol can also cause problems. Avoid soda and other carbonated beverages. Yes, eating carrots may lead to gas and bloating. Which Vegetables & Fruits Naturally Have the Hormone Estrogen? Many people have difficulty digesting wheat. The University of Maryland Medical Center recommends that people with irritable bowel syndrome, a condition that typically causes gassiness, bloating and other symptoms in 10 to 20 percent of the population, limit these fruits and vegetables and emphasize less gaseous whole foods in their diet. do they get our quality seal of approval. She has written multiple books focused on living with irritable bowel syndrome. Bel Marra products are produced Barbara Bolen, PhD, is a licensed clinical psychologist and health coach. A range of soy products such as soy milk and dairy products like milk, eggs and cheese are also suitable. Foods that cause less gas include cooked or canned fruit without the peels, smooth peanut butter, refined breads, angel food cake and pastas made from refined flour. If you're prone to gassiness, however, you might want to limit your intake of cruciferous vegetables, such as cabbage, cauliflower and broccoli, and certain fruits, such as bananas and raisins, because they could worsen your symptoms. Foods like beans, prunes, and apples are known to cause excess gas because they contain lots of soluble fiber. Pasta, quinoa flour, millet are also healthy wheat alternatives to reduce gas. They can make you gulp while you're drinking, causing you to swallow more air. Then reintroduce one food at a time back to the diet, and continue to include this food for 3 or 4 days. Particularly gassy fruits to avoid include apples, nectarines, peaches, plums, raisins, bananas, apricots, pears and dried fruits. If you have already adjusted your diet yet are still struggling to keep your gas under control, talk with your doctor. If you are not happy, send back all of your bottles within 30 days, of receiving the product and we will issue you a. Your body can only absorb so many fruit-based carbohydrates at a time. Disaccharides: mostly foods that are high in lactose, including cheese, milk, and yogurt. Intestinal gas and bloating is a common sign of lactose intolerance or malabsorption. Fruits of any kind in large amounts can cause problems though, including high blood sugar, so remember to consume fruits in moderation. Whole-Grain Rice Nearly all carbs stimulate some amount of gas during food digestion, but that doesn't indicate you should prevent them as they're your body's prime energy source. Watch your air intake. Broccoli is probably the best low sugar source of good fiber, along with Brussels sprouts, cabbage, carrots, lettuce and spinach. An added benefit to consuming fermented foods is that the same bacteria is also good for overall gut health. The top offenders include: Milk and dairy products (ice cream, cheese, etc.) You may try avoiding high-fiber foods for a week or two and gradually start to eat them again. Make sure your dentures fit correctly. Smaller amounts are found in cabbage, Brussels sprouts, broccoli, asparagus, other vegetables, and whole grains. Instead of fatty steaks, pastries or fried appetizers, choose leaner alternatives such as baked or broiled fish, skinless white-meat chicken kabobs or sauted tofu. Remember that these foods are actually very good for you, so just avoid them at times when you feel you need to be gas-free. Bell peppers, asparagus, avocado, Bok Choy, spinach, carrots, cucumber zucchini, and green beans produce less gas. In addition to enjoying foods that do not cause gas, there are otherthings you can do to help avoid flatulence. Peas and snap green beans seem to be the least likely to cause gas problems. Because yogurt contains healthy, beneficial strains of bacteria called probiotics, it's possible that this dairy food won't cause similar gas symptoms. Aliment Pharmacol Ther. Keep eliminating the foods, one by one, until the . If you're trying to reduce bloating and farting, consider opting for foods that don't cause gas as much as some others do, including: This article discusses why some foods make you more gassy than others. Eaten raw, these last items have additional health benefits. 2010;31(8):874-82. doi:10.1111/j.1365-2036.2010.04237.x. Some yogurts have probiotics in them and it is possible they wont cause as much gas. Beer. Only after we are satisfied with the products. A number of fruits are known for producing less gas. Bacteria from fermented foods are great for your gut's overall health. On the issue of digestive gasses and flatulence, the Mayo Clinic and other medical giants state that intestinal gasses are, for the most part, caused by the breakdown of sugars in complex carbohydrates, which means foods that are not complex carbohydrates are unlikelyor at least less likelyto cause gas and bloating. The best non-gassy foods are items that are common, so you dont have to worry about not being able to find them at your local market. Yogurt is also a Good Food that Do Not Cause Gas Nondairy products, for example, tofu soy, almond, and rice milk are anti-gas nourishment. Therefore, it stands to reason that some foods do not increase gas production and may help reduce it. Free Special Report: Secret of Healthy Digestion and Regularity, Get this report FREE when you opt in for our FREE Health eTalk daily Try not to take in too much air while you eat and talk. Eaten raw, these last items have additional health benefits. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Normally, kidney stones cause symptoms such as pressure and pain in your lower back, fever, frequent urination, discomfort urinating, and bloody or discoloured urine. (Other beans are accused of promoting gas.) Fruits you can consume with limited risk for causing gas include fruits that have been cooked or canned without peels. 12 Cucumbers. Some fruits such as oranges, plums, pears, apricots, peaches, grapefruit are known to cause gas. St. Vincent Healthcare recommends bananas and apples 2. Swallowing air can cause gas to build up in our stomach. Consuming sufficient amounts of carbohydrates daily 45 to 65 percent of your total calories, according to the Dietary Guidelines for Americans, 2015-2020 is important. Can You Be Called a Vegetarian If You Eat Fish. These are usually high in carbs and when not properly chewed or digested, cause bloating and gas. Among those are nuts, but not every nut is reliable. All our products are backed by a 100% satisfaction guarantee. You don't want to avoid these foods completely, though, since many foods with carbohydrates and soluble fiber are healthy. Foods that can cause gas due to high fiber include whole wheat, bran, prunes, peaches, apples, pears, asparagus, artichokes, cauliflower, cabbage, Brussels sprouts, broccoli, onions, and beans. Stop chewing gum. As a result, you should eat carrots slowly and moderately. Wheat can be hard to break down and digest, causing flatulence. But that doesn't mean you should avoid them, as they're your body's prime energy source. Nearly all carbohydrates stimulate some amount of gas during digestion. If your symptoms are severe or long-lasting, seek guidance from your doctor. However, if tomatoes are consumed in large quantities, this nutrient can also cause gas. Avoid eating a lot of soluble fiber as this type of food causes much gas. Some great examples include: Beef Chicken Fish Turkey Pork Fruits While some fruits do cause gas, there are also plenty that don't. These fruits include: Blueberries Cantaloupe There are a few foods that have no gasmost notably, celery. That said, if you suddenly add more fruits and vegetables to your diet, you might notice more gas. For extra support banishing bloating and gas, try incorporating some of these foods. That makes it less than ideal as a daily meal plan, so these suggestions should be used only when it's most important to be gas-free. If you're trying to reduce bloating and farting, consider opting for foods that don't cause gas as much as some others do, including: Red meat, poultry, or fish Non-starchy vegetables, such as leafy greens and bell peppers Fermented foods, such as kefir Fruits, such as berries, in moderation Rice, quinoa, or oats Gluten-free bread or rice bread Both bloating and gas can be caused by carrot consumption, though different problems. You really cannot go wrong with one of these choices: You may be surprised to learn that there are certain carbohydrates in wheat products that can lead to gas. Lactose Lactose is the natural sugar in milk. Fruits such as pears, nectarines, papayas, kiwi, mangoes,. ARTIFICIAL SWEETENERS: Mannitol (TM) Sorbitol (TM) DAIRY: Cream Dr. Marchione and the doctors on the Bel Marra Health Editorial Team are compensated by Bel Marra Health for their work in creating content, consulting along with formulating and endorsing products. Brown rice, wild rice, brown rice noodles instead of regular pasta, and white rice are examples. Most proteins cause little flatulence. 1. Onions are plants grown underground with a unique and intense flavor. Nondairy milks, such as almond, soy and rice "milks," provide useful alternatives. and third party partners, Home Health News List of Non-Gassy Foods to Prevent Flatulence. Non-dairy milk like almond, soy, and rice are good alternatives, especially if you are lactose intolerant. Quit smoking. Game meats such as venison, elk and even goose and pheasant are good sources of gas-free protein. By joseph / May 6, 2022 May 6, 2022. Beans and lentils are two foods that are often connected to intestinal gas. For this reason, its good to eat low-carb veggies. Insoluble Fibers. Most leafy greens do not cause gas so romaine, iceberg, Boston lettuce, and kale should be fine but if you still have gas after eating leafy greens you can try cooking them a little, which will help with digestion. Carbonated Soft Drinks. Furthermore, the medical science consensus is that consumables with plenty of dietary fiber help move foods through the intestinal tract, which reduces gas development. Other lean protein sources you can snack on include edamame (steamed soybean pods) instead of nachos; or you can keep fat levels down by seasoning protein-rich entrees with herbs and spices instead of heavy sauces or butter. Eggs. What Foods Cause Gas. And as you add in fiber, also make sure that you're adding in water to push the fiber through. Low-acid fruits and vegetables are safe for eating if you have heartburn. Foods That Are Less Likely to Cause Bloating and Gas Meat, poultry, fish. Vegetables such as lettuce, tomatoes, zucchini, and okra. The products released by Bel Marra Health. The following five food groups will not cause gas. Broccoli. It can be impossible to avoid all these foods. https://www.healthguidance.org/entry/17705/1/list-of-non-gassy-foods.html. of signs you need emergency medical attention or call 911. According to the International Foundation For Gastrointestinal Disorders (IFFGD), foods that may not trigger gas and bloating are: Meat, poultry, fish. These fruits, which are among the non-gas-producing foods, are less likely to cause gas; Blueberries Melon Grape Other veggies include asparagus, broccoli, Brussels sprouts, cabbage, and others. Too much gas in your stomach can be more than just embarrassing; it can make you uncomfortable. Whole-Grain Rice for Less Gas Nearly all carbohydrates stimulate some amount of gas during digestion. This is essential besides eating foods that do not cause gas. Other good choices to maximize insoluble fiber are pineapple, pomegranates, and apples with their peel consumed along with the flesh. Raffinose is not easily digested, so it hangs around in the intestines and ferments, producing gas. Courtesy Image. It's a naturally occurring sugar in many fruits. Foods that are not associated with gas include carrots, summer squash, vegetable soup and winter squash. Other foods that cause less gas include white rice, refined hot cereals, mashed potatoes without skins, carrots, summer squash, low-fat cheese, yogurt and cottage cheese. Still, it's a good idea to eat them in moderation. Keep in mind that when it comes to flatulence, it isnt just the food itself you have to think about but also the glazes, gravies, and sauces that come with some of the various dishes. 4. Protein sources that come from animals do not contain carbohydrates that are taken up by gut bacteria. For patients with gastric pain, eating more purple onions causes the pH in the stomach to drop below 4 and exacerbate the symptoms of heartburn and belching. Beef, pork and chicken are the most readily available. List of Foods That Cause Gas Apples Artichokes Asparagus Beans Broccoli Brussel Sprouts Cabbage Cheese Corn Fruit Drinks Ice Cream Milk and Milk Products Onions Pasta Peaches Pears Potatoes Prunes Soft Drinks Whole Wheat No worries if you are eating plenty of the foods that cause gas listed above. The product of this process is gas. Glazes and gravy may contain added sugar, garlic, or onions, all of which can produce gas, so be sure to eat these items plain: If you choose not to eat animal products, there are plenty of other foods for you to enjoy. Eggs. To combat gas, try eliminating the following gas-causing foods from your diet to see which foods may be sabotaging your digestion. But! Medical researchers suggest that people who suffer from irritable bowel syndrome (IBS), which usually causes gassiness, limit gassy vegetables and focus on adding whole grains, as well as less gaseous foods to their diet. If there is marked in-crease in gas production, eliminate it and go on to the next food. Staying away from these foods could potentially help reduce gas. Lower-fiber fruits also are less likely to cause gas and include grapes, plums, kiwi and nectarines. So, choosing to eat animal proteins is a safe bet when you want to avoid gas or bloat. The sugars that cause gas are raffinose, lactose, fructose, and sorbitol. When you eat, drink, and chew gum, you swallow a lot of air . Most leafy greens do not cause gas so romaine, iceberg, Boston lettuce,. But since they are high in fiber, this can naturally lead to gas and bloat, if you have a hearty amount of the food. Fruits and vegetables are important components of a healthy diet. Anal gas evacuation and colonic microbiota in patients with flatulence: effect of diet. What . Other people, however, do not. Fruits like bananas and raisins can also be a problem. Foods that are higher in carbohydrates and soluble fiber are more likely to be fermented by gut bacteria and give you gas. If you're intolerant to lactose, this naturally occurring sugar in cow's milk dairy products can cause or worsen gassiness or other symptoms of intestinal distress and general discomfort. The best anti-gas foods include fruits like: Cantaloupe Bananas Strawberries Oranges Pineapple Once you're comfortable, you can slowly introduce the high-fructose varieties back into your eating routine, which could help you find your sweet spot to avoid fruit gas. While foods affect people differently, limiting or avoiding common dietary gas culprits and emphasizing alternative foods that don't cause gas can help minimize discomfort. Beans and lentils are two foods that are often connected to intestinal gas. Note that excess meat in a persons diet is not considered to be healthy primarily because of saturated fat content, so for this reason, leaner meats like skinned chicken and fish are recommended. Lactose is the primary sugar found in milk and other dairy products. Ginger is anti-inflammatory and can help ease an unsettled digestive system, potentially helping reduce bloating by reducing gas and constipation. Foods. If the selection causes no problems, it may be kept in the diet. However, sometimes kidney stones can cause gastrointestinal symptoms such as nausea, vomiting, and stomach discomfort. And with their high fiber and high nutrient content, they're a great source of nutrition. High-fiber foods often cause gas, especially if you are not used to eating them. Verywell Health's content is for informational and educational purposes only. So eat fruits that are low in sugar. Vegetarians need protein too and can obtain plenty of nutritional protein value from nuts like almonds and cashews, the seeds from sunflowers and pumpkins and the pea and peanut legumes. Opt for the dairy substitutes. The digestion process is extremely complex. How can I reduce gas in my stomach? He is the vice chair for ambulatory services for the department of medicine at Weill Cornell Medical College in New York. using current production and quality control standards. Vitamins and minerals in supplements are also vital nutritionally to many and are not blamed for producing gas. Worldwide, a number of other creatures from ostriches to goats provide meat protein. Fat in the diet leads to bloating and gas so lean proteins, including baked or broiled fish, skinless white meat, eggs, turkey, or tofu is best. Fruits and vegetables are part of a healthy diet, but cruciferous vegetables, such as cabbage, cauliflower, and broccoli can be gassy. Flatulence and bloating can also be caused by lactose intolerance. Another approach involves eliminating one type of food that causes gas for a few days, observing changes in symptoms, and moving on to the next. What Foods Cause Gas? Some foods have earned their foul reputation in the fart hall of fame. 2014;63(3):401-8. doi:10.1136/gutjnl-2012-303013, Bell V, Ferro J, Pimentel L, Pintado M, Fernandes T. One health, fermented foods, and gut microbiota. You can also swap out refined pastas in your diet with brown rice noodles. Generally, people who eat tomatoes suffer from gas and bloat. Read the nutrition facts label carefully and opt for canned food that does not 17, gas can often accompany diarrhea, making an uncomfortable situation even if not, wait a day, then experiment with another of your suspect . Non-gassy vegetables and fruits, or at least those less likely to make you uncomfortable, include berries, cantaloupe, bell peppers, asparagus and avocado.
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