Gas-causing foods such as beans and broccoli, for example, are high in fiber and carbohydrates that are fermented by the intestinal flora during digestion, causing flatulence and bloating. It is important to note that intestinal intolerance to these foods varies from person to person....CONTINUE READING THE FULL ARTICLE>>>
For this reason, a nutritionist should be consulted to carry out an assessment to identify the foods that cause gas and make a nutritional plan adapted to the person’s needs. It will not always be necessary to remove these foods from the diet because, many times, by simply reducing the quantity and frequency with which they are ingested, the body can tolerate them and reduce the production of gas.
In an article published by medicalnewstoday and healthline experts, these are some foods that cause gas:
1. Beans
Beans and legumes in general are known to cause intestinal gas. This is because they are naturally rich in fiber and resistant starches such as raffinose, which are not digested by the body and are fermented by bacteria in the colon to produce flatulence.
2. Vegetables
Some vegetables, such as broccoli, cabbage, Brussels sprouts, cauliflower, onions, garlic, and asparagus, can cause excess gas. This happens because, like beans, they are rich in fiber and have raffinose, which 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, this type of sugar is not fully absorbed in the intestine, so it can lead to increased gas production. In addition, fruits such as apples, peaches, pears, and plums also contain soluble fiber that can cause flatulence in some people.
4. Milk and dairy products
Lactose is the sugar found in milk and milk products. 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 and cause flatulence.
In these cases, it is possible to try lactose-free dairy products or vegetable drinks such as almond milk, for example. In addition, it is important to check nutrition labelling as some products may contain lactose among their ingredients.
5. Chewing gum
Chewing gum or eating sweets encourages the ingestion of air, known as aerophagia, leading to flatulence and intestinal discomfort. In addition, some chewing gums or candies may also contain sorbitol, mannitol, or xylitol, which are sugars that can cause gas when fermented in the colon.
6. Carbonated drinks
It is important to avoid soft drinks, carbonated water, sodas, beers, and other carbonated beverages, as they encourage air to enter the intestine and cause gas production. Drinks with straws should also be avoided.
7. Oatmeal
Oats, oat bran or oatmeal, as well as some whole grain foods, can cause gas because they are rich in fibre, raffinose and starch, which favour the formation of gas in the intestine.
8. Peas
As well as containing fructose and fiber that can be fermented in the gut, peas also contain lectins, which have been linked to bloating and flatulence.
How to combat gas naturally
To help combat gas naturally, some tips to follow are:
Avoid drinking liquids during meals.
To improve intestinal flora, consume 1 cup of plain yoghurt per day.
Eat fruits that stimulate the bowels in the case of people with constipation, such as pineapple or papaya, as they are fruits that promote digestion.
Eat small portions of food and avoid drinking liquids through straws.
In addition to this, you can drink some teas that can help reduce gas production, such as aniseed, cardamom, and ginger.
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