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The diet to combat intestinal gas must be easily digested, to maintain the balance of the intestinal flora and the good functioning of the intestine, because in this way it is possible to reduce the production of gases, the feeling of discomfort, the bloating and abdominal pain.
There are some foods that can promote the formation of gas, such as beans, broccoli and corn, for example, as they are rich in fiber that is not digested in the gastrointestinal tract and is fermented by intestinal bacteria.
However, it is important to point out that there is no diet to combat gas, it must be individualized, because the foods that can cause flatulence vary from one person to another, and in some people it can be beans, while for others are dairy products, for example.
For this reason, it is important to know which foods produce gas, as this allows the person to identify, by keeping a food diary, which foods cause discomfort and adapt the diet to their needs. needs.
Foods that cause gas
Foods that can cause an increase in the production of gas in the intestine are:
- Beans, corn, peas, lentils, chickpeas, broccoli, Brussels sprouts, onions, garlic, cauliflower, cucumbers, artichokes, asparagus, turnips and oats, as they are foods rich in fiber and starches resistant, such as raffinosa, which are not digested by the body and are fermented by colonic bacteria, increasing gas production;
- Sorbitol and xylitol, which are sweeteners;
- Some fruits, vegetables and some products contain a type of sugar called fructose. This sugar is not completely absorbed in the intestine, which could increase gas production;
- Soft drinks and other fizzy drinks;
- Chewing gum;
- Fried foods, processed meats and bulky meals with lots of sauce.
Milk and dairy products can also cause gas, but not in all people, especially in those who are lactose intolerant. Therefore, it is not necessary to eliminate it from the diet, unless it is proven that gases are related to these foods, in which case it is indicated to consume these low-fat products and yogurts rich in probiotics to help balance the bacterial flora.
In addition, gluten can also cause intestinal gas, especially in people who have a gluten intolerance or celiac disease. Some foods with gluten are wheat, barley and rye, as are all foods made with these ingredients. See more about foods that cause gas.
How to identify foods
As the foods that produce gas can vary from one person to another, it is important that the person keeps a food diary, in which everything consumed during the day must be recorded. This technique will make it easier to identify which food may have caused the gas. Then, a test can be carried out to verify if a certain food is actually responsible for the malaise, which consists of eliminating the food for 3 days. See how a food diary is made.
The recommendation is that this test be carried out under the guidance of the nutritionist, so that it is done correctly, because depending on the analysis of the food diary, the process of progressive and he althy elimination of this food can be started.
Foods that reduce gas
In addition to removing foods that stimulate the formation of gases, it is also important to include in the diet products that improve digestion and the he alth of the intestinal flora, such as:
- Tomatoes and chicory;
- Kefir or yogurt with bifidobacteria or Lactobacillus, which are good bacteria for the gut and act as probiotics (only recommended for people who are not lactose intolerant);
- Consume lemon balm, ginger, fennel or carqueja teas, which have properties that help improve digestion and facilitate the expulsion of gases.
In addition, other tips that help reduce gas production are to avoid drinking liquids during meals, eat slowly, chew well and do physical activity regularly, as these are tips that speed up digestion and improve intestinal transit, reducing the production of gases by bacteria. Learn about other strategies to eliminate intestinal gas.
The following table indicates a diet option to avoid the formation of intestinal gas, however if any of the foods indicated on the menu cause gas, it should not be ingested:
|Meal||Day 1||Day 2||Day 3|
|Breakfast||1 cup sugar-free pineapple juice + 1 slice of gluten-free bread + guacamole, made with 2 tbsp chopped avocado and tomato soup||1 cup of coffee + 1 wrap with white cheese, 2 slices of tomato and lettuce + 1 cup of diced papaya||1 cup of lemon balm tea + 2 pancakes made with almond flour and vegetable milk + 1 kiwi|
|Morning snack||1 baked apple with cinnamon||1 tangerine||1 orange|
|Lunch/Dinner||1 grilled chicken breast + 3 tablespoons of brown rice + 4 tablespoons of eggplant and green beans, cooked and seasoned with 1 teaspoon of olive oil + 8 fresh strawberries||1 oven-roasted fish fillet + 3 tbsp quinoa soup + 1 dessert plate of lettuce, arugula and chicory salad, seasoned with 1 tbsp olive oil + 1 melon slice||3 tablespoons of braised muscle + 4 tablespoons of pumpkin puree + 3 tablespoons of cooked zucchini and eggplant and seasoned with 1 tablespoon of olive oil + 2 slices of pineapple|
|Afternoon Snack||120 g of kefir + 1 guava||1 glass of smoothie with 1/2 pear and 100 ml of almond milk||120g of yogurt without lactose and enriched with probiotics|
Recommended types and amounts of food vary according to tolerance, age, weight, physical activity and current he alth status. Therefore, it is recommended to go through a consultation with a nutritionist so that a complete evaluation can be carried out and a nutritional plan appropriate to individual needs can be drawn up.