Foods that cause gas, such as beans and broccoli, for example, contain a large amount of fiber and carbohydrates that are fermented by 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 make an assessment to identify which foods produce gases and develop a nutritional plan adapted to the needs of the individual.
- It is not always necessary to remove this type of food from the diet.
- As reducing the amount and frequency at which they are consumed may be sufficient for the body to tolerate them.
- Which decreases gas production.
Beans and legumes are generally known to cause intestinal gas. In fact, they are naturally rich in fibers and resistant starches such as rafinosis, which are not digested by the body, being fermented by bacteria in the colon, producing an excess of gas.
There are some techniques that can help reduce the gases produced by grain consumption, such as soaking them for 12 hours. Learn other strategies to prevent grains from producing gases.
Some vegetables such as broccoli, cabbage, Brussels sprouts, cauliflower, onions, garlic and asparagus can cause excess gas. Like beans, these foods are high in fiber and also contain rafinosis that is not digested or fermented in the gut.
Fruits, certain vegetables, and certain products, such as pasteurized juices, contain a type of sugar called fructose, the concentration of which varies depending on the type of food. This type of sugar is not fully absorbed into the gut and may promote an increase in gas production. See which fruits have the highest fructose content.
In addition, fruits such as apples, peaches, pears and plums also contain soluble fiber that can cause excess gas in some people.
Lactose is a sugar found in milk and its derivatives. When a person has lactose intolerance, it means that their body doesn’t contain enough lactase, an enzyme that digests that sugar in the gut. Undigested, it is used by gut bacteria, which release hydrogen and short-chain fatty acids, producing gases.
In such cases, the person may substitute dairy products for lactose-free or plant-based beverages, such as almond milk for example. In addition, it is important to check the nutritional label, as some products may contain lactose among their ingredients. Find out if you have lactose intolerance with our online test.
The intake of chewing gum or candy favors the entry of air, known as aerophagia, producing gas and intestinal discomfort. In addition, some gums or candies may also contain sorbitol, mannitol or xylitol, which are sugars that produce gases when fermented in the colon.
It is important to avoid soft drinks, sparkling water, beers and other soft drinks, as they favor the entry of air into the intestine, causing gases. You should also avoid the straws to drink.
Oats and oat bran or oats, as well as some whole foods, can produce gases because they are rich in fiber, rickets and starch, which favors the formation of gases in the gut.
Peas, in addition to containing fructose and fermentable fibers in the gut, also contain lectins, which are associated with bloating and excessive gas production.
See what the gas regime should look like
To help fight gases naturally, it’s important to follow the advice:
In addition, there are teas that can help reduce gas production, such as fennel, cardamom, glyson and ginger.
Watch the video below for more tips on how to reduce gas through a diet: