Intestinal gas can occur for several reasons: dietary habits, eating in a hurry, talking too much while we eat, eating just before going to sleep … By this we mean that there are several habits or actions that can cause an increase in intestinal gas . There are also foods that cause gas . Vegetarians, for example, tend to produce more, or people who drink a lot of soft drinks. Take note of what foods they are and follow our tips to reduce those annoying and uncomfortable gases.
10 foods that produce gas in order from most to least
1. Legumes
Beans, lima beans, beans, chickpeas and all legumes in general cause a lot of gas . Although it depends a lot on the person, there are studies that have affirmed that legumes, which contain a large amount of oligosaccharides, cause a large amount of gas. Oligosaccharides are a type of carbohydrate.
This does not mean that we should consume less legumes or that they are harmful to our body. Legumes provide vitamin B1, B2 and B3, are a source of folic acid and rich in potassium, magnesium, zinc, iron and phosphorus.
2. Vegetables and vegetables
Vegetables are foods that cause a lot of flatulence , in addition to abdominal bloating. But not all greens and vegetables cause them. Cabbage, broccoli and cauliflower are the most notable, although there are others such as lettuce, onion and peppers , which are often eaten raw, which also cause a lot of gas. These foods are very rich in fiber, which when combined with intestinal bacteria form gases.
As with legumes, both vegetables and greens are key pieces in our diet. The fact that they cause gas does not mean that we should eliminate them from the diet but you can reduce the consumption of those that we have named , which are the ones that cause more gas, and consume others.
3. Some fruits
Fructose causes gases when the amount contained in the piece of fruit is high. Apple, watermelon and cherry contain a lot of fructose, which is why they are the fruits that cause the most gas.
Fruit is also very important in our diet, but you can make small variations in your meals. If you are a person who suffers from gas, you can reduce the consumption of these fruits and increase that of others that contain less fructose, such as strawberries. It is not advisable to completely remove them from your diet, just eat them in moderation.
4. Fizzy drinks
Carbonated drinks , especially cola and beer, can cause a lot of intestinal gas . Carbonated and carbonated drinks contain large amounts of sugar and other components that could harm our health. Unlike legumes, greens, vegetables and fruits that are necessary foods in our body and although they cause gas it is advisable not to eliminate them, carbonated drinks are better to completely remove them from our diet.
5. Dairy
Lactose is a special case. Cow’s milk can create excess gas in people who show some lactose intolerance. The body, in this case, has a hard time digesting the sugars in cow’s milk and tries to digest it by fermentation, which causes gas.
Our recommendation is that if you show any type of intolerance to a food, eliminate it from your diet . And not only because of gas but because you are “punishing” your digestive system. In this situation, consult with your doctor what is best for you.
6. Juices
Juices, especially grape juices, tend to cause a lot of flatulence. There are even people who use juices to expel the gases that are retained in the stomach and cause them to bloat. The reason is that they contain a large amount of fructose, glucose and sucrose, components that favor the creation and expulsion of flatulence.
Reduce the consumption of juices or consume them natural instead of packaged. Get in the habit of preparing your own juices with fresh fruit. It is much healthier for the body and you can choose the fruits that you like the most, even make combinations.
7. Oats
Oatmeal is a beloved cereal because it is rich in B vitamins, vitamin E, selenium, iron, magnesium, copper, phosphorus, and fiber. However, it can cause gas and abdominal pain from bloating . Its high content of soluble and insoluble fiber is the culprit in causing flatulence.
Our advice is that you soak the oatmeal before consuming it. In this way, it does not lose its nutritional value but you facilitate its digestion. You can also cook it , so you not only make it more digestible, you also get a more pleasant flavor.
8. Sweeteners
Some sweeteners , such as sorbitol and mannitol, found in candy, gum, and other sugar-free gummies are gassy. Chewing gum also makes us chew more and swallow more air, which increases the risk of gas and even bloating .
We often believe that if they do not contain sugar they are not harmful, but they contain other components to give them flavor that are not beneficial for the body. These types of products do not add anything to our diet, so they can be totally eliminated.
9. Nuts
The consumption of some nuts such as raisins, peanuts, pistachios, sunflower seeds and almonds can cause even more gas in people with a tendency to suffer them. In this case, it is not about avoiding its consumption, since it has been shown that nuts provide many nutrients to the body, but they do reduce it.
10. Salty food
Salty foods are high in sodium , which causes the body to retain fluids and feel bloated. In addition, it can sometimes cause flatulence .
To avoid this unpleasant sensation, reduce the salt of the food when you cook. This will not only improve your digestion, it will also reduce the risk of cardiovascular disease.
Tips to avoid gas and bloating
In addition to reducing or eliminating gas-producing foods, there are a number of habits that can help you combat these discomforts:
- Eat slowly.
- Chew your food well.
- Practice breathing and relaxation exercises before eating.
- Drink some lemon water before every meal.
- Avoid drinking a lot of fluids during and after meals.
- Add a few drops of apple cider vinegar, tamari or lemon juice to salads or dishes with legumes.
- Add ginger or sprouted seeds to some of your dishes.
- 12 hour break between dinner and breakfast.
- Don’t do sports right after eating.
- Drink digestive infusions throughout the day.
- Respect meal times.
It is not necessary that you change all your habits and follow all the above tips to eliminate gas. Just make a few small changes to your diet and change some of your habits. Although it affects each person in one way or another, your intestinal problems may be for a single reason: drinking a lot of carbonated drinks for example. In this case, you will not need to modify your entire diet and change all your habits, it will be enough for you to eliminate those drinks from your life.
If gas is causing you a lot of discomfort and bloating, talk to your doctor . Especially if the symptoms do not improve after applying some changes. Although rare, these complaints may also indicate an undiagnosed digestive disorder.
