Whether we want to admit it or not, everyone has gas from time to time. Gases are caused by both the ingestion of air and the breakdown of food in the digestive tract , which results in the feeling of bloating and the expulsion of belching or flatulence. On average, most people have gas at least 14 times a day, but some suffer more than others and sometimes it can become uncomfortable or embarrassing. Having gas is not dangerous or alarming per se, but to avoid the discomfort it sometimes causes, you can make some changes to your diet that will help. Next, we show you the foods that produce the most gases so that you can avoid them as much as possible.
Foods that produce more gas that you should avoid
Vegetables
When it comes to foods that produce the most gas, legumes are probably the most dangerous. These products contain a lot of raffinose , a complex sugar that is difficult for the body to digest. Raffinose passes through the small intestine into the large intestine, where bacteria break it down, producing hydrogen, carbon dioxide, and methane gas, which exits through the rectum . In the event that you want to continue consuming these foods, we recommend soaking them overnight to help reduce gas. It also helps to digest them better and have less gas to consume them crushed -in cold creams such as hummus, or hot as purees- than whole.
Dairy products
Lactose is a sugar found in milk and most dairy products, including cheese and ice cream. People who do not produce enough lactase enzyme have difficulty digesting this disaccharide (known as lactose intolerance) and increased gas occurs , which is one of the clearest symptoms of intolerance. If you suspect that you are lactose intolerant, you can reduce your symptoms by substituting dairy products for equally nutritious ones, such as almond or soy milk, or taking a lactase pill before eating lactose-containing foods.
Whole grains
Whole grains like wheat and oats contain fiber, raffinose, and starch. All of these are broken down by bacteria in the large intestine, leading to gas . In fact, rice is the only grain that does not cause them.
Vegetables
Certain vegetables like Brussels sprouts, broccoli, cabbage, asparagus, and cauliflower are known to cause excess gas . Like legumes, vegetables also contain complex sugar that is difficult to digest. However, these are very healthy foods, so you may need to check with your doctor before completely eliminating them from your diet.
Fruit
Another of the foods that produce more gases is fruit, among them apples, peaches, pears and prunes contain the natural sugar alcohol, sorbitol, which is not easy for the body to digest . Many fruits also contain soluble fiber, which like sorbitol must pass through the large intestine, where bacteria break it down to create hydrogen, carbon dioxide, and methane gas .
Refreshments
Soda and other carbonated beverages can significantly increase the amount of air you swallow. When air enters your digestive tract, it has to pass through somehow. This causes belching and can also increase the amount of gas you pass out . Swapping your soda for juice, tea, or still water can help reduce gas significantly.
