Table of contents:
- 1. Beans
- 2. Vegetables
- 3. Fruits
- 4. Milk and dairy products
- 5. Gum
- 6. Soft drinks
- 7. Oats
- 8. Peas
- How to fight gas naturally
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, and intestinal intolerance to these foods varies from person to person.
For this reason, it is important for the nutritionist to carry out an assessment that allows him to identify which foods produce gas and develop a nutritional plan adapted to the person's needs.
It is not always necessary to remove this type of food from the diet, because reducing the amount and frequency with which they are ingested may be enough for the body to be able to tolerate them, reducing gas production.
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, being fermented by bacteria in the colon, producing excess gas.
There are some techniques that can help reduce the gases produced when consuming beans, such as soaking them for 12 hours, for example. Learn other strategies to keep grains from causing gas.
Some vegetables such as broccoli, cabbage, Brussels sprouts, cauliflower, onions, garlic and asparagus can cause excess gas. This is because, like beans, these foods are rich in fiber and, in addition, have raffinose that is not digested and fermented in the intestine.
Fruits, some vegetables and certain products, such as pasteurized juices, for example, contain a type of sugar called fructose, the concentration of which varies with the type of food.This type of sugar is not fully absorbed in the intestine, which may favor the increase in gas production. See which fruits have the highest fructose content.
Furthermore, fruits such as apples, peaches, pears, and plums also contain soluble fiber that can cause excess gas in some people.
4. Milk and dairy products
Lactose is a sugar present in milk and its derivatives. When a person has lactose intolerance, it means that their body does not contain enough lactase, an enzyme that digests this sugar in the intestine. As it is not digested, it is used by intestinal bacteria, which release hydrogen and short-chain fatty acids, producing gases.
In these cases, the person can substitute dairy products for lactose-free ones or plant-based drinks, such as almond milk, for example. Also, it is important to check the nutrition label, as some products may contain lactose among their ingredients.Find out if you are lactose intolerant with our online test.
Chewing gum or the ingestion of sweets favors the ingestion of air, known as aerophagia, producing gas and intestinal discomfort. In addition, some gum or caramels may also contain sorbitol, mannitol, or xylitol, which are sugars that produce gas when fermented in the colon.
6. Soft drinks
It is important to avoid soft drinks, carbonated water, beers and other carbonated drinks, as they favor the entry of air into the intestine, causing gas. Drinking through a straw should also be avoided.
Oats and oat or oat bran, as well as some whole foods, can cause gas because they are rich in fiber, raffinose and starch, which favor the formation of gas in the intestine.
Peas, in addition to containing fructose and fermentable fiber in the gut, also contain lectins, which are associated with bloating and excess gas production.
See what the gas diet should look like.
How to fight gas naturally
To help fight gas naturally, it is important to follow these tips:
- Avoid drinking liquids during meals;
- Consume 1 plain yogurt a day to improve intestinal flora;
- Eat fruits that stimulate the intestines in the case of people with constipation, such as pineapple or papaya, as they are fruits that promote digestion;
- Consume small portions of food;
- Avoid drinking liquids through a straw;
- Chew your food well.
Also, there are teas that can help reduce gas production, such as fennel, cardamom, gentian and ginger, for example.