8 Gas-producing Foods

Foods that cause gas, such as beans and broccoli, for example, have a large amount of fiber and carbohydrates that are fermented by the intestinal flora during digestion, causing flatulence and bloating.

It is important to emphasize that intestinal intolerance to these foods varies from person to person. For this reason, a nutritionist should be consulted for an evaluation to identify which foods cause gas and to make a nutritional plan tailored to the person’s needs. 

It will not always be necessary to remove this type of food from the diet, because many times by simply reducing the amount and frequency with which they are ingested, the body is able to tolerate them and reduce the production of gases.  

8 gas-producing foods

1. Beans

Beans and legumes in general are known to cause intestinal gas. This occurs because they are naturally rich in fiber and resistant starches such as raffinose, which are not digested by the body, so they are fermented by bacteria in the colon producing flatulence. 

There are some techniques that could help to reduce the gas produced by consuming beans, such as soaking them for 12h, for example.

Learn about other strategies to keep beans from causing gas.

2. Vegetables

Some vegetables such as broccoli, cabbage, Brussels sprouts, cauliflower, onions, garlic and asparagus can cause excess gas. This occurs because, like beans, they are rich in fiber and have raffinose that is not digested and is fermented in the intestine.

3. Fruits

Fruits, some vegetables and certain products such as pasteurized juices, for example, contain a type of sugar called fructose, the concentration of which varies from one food to another. This type of sugar is not completely absorbed at the intestinal level, so it can favor an increase in gas production. See which fruits have the highest fructose content.

In addition to this, fruits such as apples, peaches, pears and plums also contain soluble fiber that can cause flatulence in some people. 

4. Milk and its derivatives

Lactose is the sugar present in milk and its derivatives. When a person is lactose intolerant, it is because his or her body does not contain enough lactase, an enzyme that digests this sugar in the intestine. When it is not digested, it serves as a substrate for intestinal bacteria, which release hydrogen and short-chain fatty acids producing flatulence.

In these cases, it is possible to try consuming lactose-free dairy products or vegetable drinks such as almond milk, for example. In addition, it is important to check the nutritional labeling, as some products may contain lactose among their ingredients. 

See how to identify lactose intolerance. 

5. Chewing gum

Chewing gum or eating candy promotes the ingestion of air, known as aerophagia, leading to flatulence and intestinal discomfort. In addition to this, some chewing gums or candies may also contain sorbitol, mannitol or xylitol, these are sugars that can cause gas when fermented in the colon.  

6. Carbonated beverages

It is important to avoid soft drinks, carbonated waters, sodas, beers and other carbonated beverages, because they favor the entry of air into the intestine and cause gas production. Drinks with straws should also be avoided. 

7. Oatmeal

Oatmeal, oat bran or oat flour, as well as some whole grain foods, can cause gas because they are rich in fiber, raffinose and starch, favoring the formation of gas in the intestine.

8. Peas

Peas in addition to containing fructose and fermentable fiber in the intestine, also contain lectins, which have been associated with bloating and flatulence.

See in more detail what a diet for gas should look like. 

How to fight gas naturally

To help fight gas naturally, some tips to follow are:

  • Avoid drinking liquids during meals;
  • Consume 1 plain yogurt a day to improve the intestinal flora;
  • Eat fruits that stimulate the bowel in the case of people with constipation, such as pineapple or papaya, as they are fruits that promote digestion;
  • Consume porciIn addition to this, you can also drink some teas that can help reduce gas production, such as anise, cardamom, gentian and ginger.

    • See the video below for other tips on how to improve gas through food:

    Comments

    Post a Comment

    Popular posts from this blog

    Working out with a cut finger on the gym: What should you do?

    Image
    You’re looking to get your body in shape, and maybe even lose some weight. You’ve been working hard at it for months now and so far you’ve had good results. But then this morning while shaving you nicked yourself. Now there’s a cut on your index finger that is starting to throb and bleed again after having stopped for awhile. All of sudden things are not going as planned, but what should you do? Should you go ahead with your workout or will it only make things worse? There are three options available: Continue Working Out, Work Out With Protective Gear, Skip The Workout Altogether . Continue Working out with a cut finger. You can continue to work out with a cut finger on the gym. The risk of getting an infection is very low, and if you’re careful to disinfect the skin after each work out it’s not going to be a problem. Of course there are other things to consider as well: The healing process will take longer, so you’ll probably have some scarrin...
    Read more

    Function And Classification Of Carbohydrates

    Image
    Carbohydrates, also known as carbohydrates, glucides or saccharides, are molecules whose structure is composed of carbon, oxygen and hydrogen and whose main function is to provide energy to the organism, since 1 gram of carbohydrates provides 4 kcals, constituting 50 to 60% of the diet. Some foods containing carbohydrates are rice, oatmeal, honey, table sugar, potatoes, among others, and can be classified according to the composition of their molecules in complex and simple carbohydrates.  Functions in the organism Carbohydrates are the main source of energy for the organism because during their digestion glucose is generated, being this the preferred fuel for the cells of the organism, since they degrade this molecule and ATP is produced, which is used in the various metabolic processes for the proper functioning of the organism. Glucose is mainly used by the brain, using 120 g per day, which represents the majority of the 160 g of glucose that the body needs daily.  In addition to th...
    Read more

    Bariatric Surgery: What It Is, Types And Risks

    Image
    Bariatric surgery is a set of surgical techniques used to treat excess weight, where the digestive system is altered in order to reduce the amount of food that enters the body and to modify the natural process of digestion, facilitating weight loss and improving or curing diseases associated with obesity.  There are several surgical techniques which can be restrictive or restrictive and malabsorptive at the same time. The restrictive techniques will only allow to reduce the amount of food ingested due to the reduction of the stomach volume. In the case of restrictive and malabsorptive techniques, in addition to reducing the size of the stomach, the intestine is also modified to reduce the absorption of nutrients, thus reducing the calories that enter the body. Because it is an invasive type of surgery, bariatric surgery is only indicated when the person has already tried to lose weight using other methods without obtaining any results, or when the excess weight puts the individual...
    Read more