Are you experiencing lots of gas, burping and flatulence, after a meal? It is probably because the foods you are consuming are hard for your body to break down, therefore, your body is telling you so.
It is only natural to experience gas. Your body releases gas as a byproduct of undigested foods by flatulence and burping to at least 2 dozen times a day. But, if you sometimes experience excessive gas, chances are your diet is the reason.
The below foods, however, seem to be common offenders. Here’s the reason why they make you gassy.
7 Foods That Cause Gas:
1. Beans
When you are thinking of foods that cause gas, beans are most probably at the top of the list. Beans contain a lot of raffinose, which is a complex sugar that your body has trouble digesting.
Raffinose passes into the small intestines, and through the large intestines, where bacteria break it down, producing hydrogen, methane gas, and carbon dioxide, which exits through the rectum.
To reduce gas without removing beans in your diet, a study reported the over-the-counter product, known as Beano, which reduced gas effectively for some people.
Also, when you soak beans overnight, it can help in reducing gas.
2. Bananas, Apples and Peaches
If your stomach feels a little bit rumbly after your daily apple, it could come down to its fiber content.
Fruits are also rich in natural sugar, such as fructose. “Although it is far less common than lactose intolerance, some individuals experience bloating and gas from fruit. This is because their GI system does not break down all the sugars in fruit properly, according to Womens Health . Therefore, these carbohydrates reach your large intestine and serve as food for bacteria that produce gas as a byproduct.”
The biggest fruit offenders include apples, apricots, bananas, peaches, raisins, pears, and prune juice, according to the International Foundation for Functional Gastrointestinal Disorders.
3. Cruciferous Vegetables
Cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower, and cabbage, are rich in fiber, that is a type of carbohydrate the body cannot digest.
“Unlike most components of food, fiber reaches your large intestine intact. The majority of the bacteria present in the GI tract live in the large intestine. Bacteria contains the capacity to utilize fiber for energy, but the byproduct of their metabolism is gas.”
4. Dairy Products
Lactose is a sugar that is present in milk and most dairy products, such as ice cream and cheese. individuals who do not produce enough of the enzyme lactase, may have difficulty in digesting lactose, which is known as lactose intolerance.
Increased gas is one of the symptom of lactose intolerance. If you suspect you are lactose intolerant, you might reduce your symptoms by choosing non-dairy replacements, including soy “dairy”, almond milk products, or taking a lactase tablet before consuming foods with lactose.
5. Nuts
Nuts are a versatile and great snack because they are high in healthy fats, protein, and fiber. But, nuts are not easily digested and can create gas.
If there was a type of nut to question first, it is recommended that you stay away from cashews, as they are considered one of the biggest culprits.
6. Scallions (and Other Aromatics)
Vegetables that contains strong flavors, including scallions (just the white part), onions, garlic, leeks (just the white bottom) and shallots, are high in fructans, which is a type of fiber comprising mostly of fructose molecules.
Humans lack the enzymes to break down fructans, therefore, no one fully able to digest them, leading to gut problems like bloating and gas.
7. Whole Grains
Whole grains which include oats, wheat and starch and raffinose. All of these are broken down by bacteria present in the large intestine, which leads to gas.
Rice is the only grain which doest not cause gas.
Food Preparation Tips to Avoid Excessive Gas:
Avoiding some foods to prevent yourself from getting gassy might not be an appealing option.
Depending on the food, there are things you can do in order to prevent yourself from being gassy, even if that certain food is known to cause gas. Preparing foods in a certain way can decrease the likelihood they will make you gassy.
- For beans, you can add lemon juice or vinegar to help break down the starches. Also, make sure to cook them well or until soft.
- For cruciferous vegetables such as broccoli, you can use the same method that is used for cooking beans.
- You can also remove the lid when cooking sulfur-containing vegetables such as cauliflower, as this can help in reducing gassiness.
Source:
Healthline
Womens Health
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