On average, most people pass gas at least 14 times per day.Beans contain a lot of raffinose, which is a complex sugar that the body has trouble digesting.To reduce gas without cutting out beans, one study found the over-the-counter product, Beano, effectively reduced gas for some people.Like beans, these vegetables also contain the complex sugar, raffinose.When air gets into your digestive tract, it has to pass through somehow.Many fruits also have soluble fiber, which is a type of fiber that dissolves in water.Sorbitol and soluble fiber must both also pass through the large intestines, where bacteria break them down to create hydrogen, carbon dioxide, and methane gas.Like raffinose and sorbitol, fructose contributes to gas when bacteria in the intestines break it down.If you burp a lot, your doctor may recommend that you stop chewing gum to reduce gas. .
Why Broccoli Causes Gas, and How to Make It Stop
While broccoli may get a bad rap for being the enemy on kids' dinner plates everywhere, the cruciferous veggie is a nutritional powerhouse, packed with vitamins, antioxidants and anticarcinogenic compounds.Preventing Broccoli Gas.Although the human body doesn't produce alpha-galactosidase, an enzyme that breaks down raffinose, there is an over-the-counter medication that can help."Alpha-galactosidase is the active ingredient in Beano, which can be taken before eating a meal containing cruciferous vegetables," says Dr. Houghton.He also recommends thoroughly chewing food before swallowing to help break it down as much as possible before digestion."You can also cook broccoli to make it easier for your body to break down," says Dr.
Houghton.Broccoli has a slew of benefits, but broccoli gas is all too real for those who are fans of the cruciferous veggie.Read more: Nutrition Value of Steamed Broccoli. .
The Best and Worst Foods for Bloating
It won’t eliminate or prevent bloating altogether, but it may make your veggies easier to digest.So when legumes reach the large intestine, your gut bacteria take the lead and feast on them.“If you eat fruits, veggies, nuts, whole grains, and beans often, they won’t bother you as much as if you eat them sporadically,” Sass said.If you feel gassy after a few slices of cheese or a bowl of cereal with milk, you may be lactose intolerant, which means your body lacks the necessary enzymes to break down lactose (the sugar found in dairy products).Worst: Apples.Worst: Salty foods.Eating high-sodium foods can trigger water retention, which can balloon you up, Sass says.People use cucumbers to reduce puffiness under their eyes—and you can eat them to do the same thing for your belly.“Cucumbers have been shown to inhibit the activity of pro-inflammatory enzymes,” she adds.The enzyme contained in papaya (papain) helps break down proteins in your GI system, which makes digestion easier.Sass says that the tropical fruit also has anti-inflammatory properties, as well as fibers that support a strong digestive tract.Asparagus is an anti-bloating superfood.Sure, it makes your urine smell, but it also makes you pee, period—helping you flush all that excess water, thus relieving any discomfort and bloat.Finally, the vegetable contains soluble and insoluble fibers, which helps promote overall digestive health.Called probiotics, they help regulate digestion and champion the overall health of your digestive tract.The seeds have a compound that relaxes GI spasms, which allows gas to pass and relieve bloating, says Sass.It soothes the digestive system and relaxes the muscles of the digestive tract, which can relieve bloating, Sass says. .
7 Foods That Reduce Bloating—and 5 That Cause It
Kale, broccoli, and cabbage are cruciferous vegetables and contain raffinose—a sugar that remains undigested until bacteria in your gut ferment it. .
5 Foods that Make You Bloat
FODMAP’s are short chained carbohydrates that skip digestion and are then fermented by gut bacteria in the colon which causes gas.Wheat contains a protein called gluten and this ingredient is found in pastas, tortillas, bread and baked goods.People with celiac disease (gluten sensitivity), can experience extreme digestive problems when wheat is consumed.“Consuming a low FODMAP diet can reduce the symptoms of bloating and irritable bowel syndrome,” says Cesar L. Espiritu MD, a PIH Health Family Medicine physician.
How to Prevent Gas When Eating Beans and Broccoli
Many foods can cause the embarrassing and uncomfortable issue of gas, but that doesn't mean you can't ever eat broccoli, beans, dairy, or pears.Avoid pairing beans with other foods that cause you digestive upset such as spicy peppers, onions, or dairy products.Full of fiber, these innocent green florets are much harder to digest when raw, so it's best to lightly steam or sauté broccoli before you eat it.Gradually increase your pear intake, and as your body becomes accustomed to digesting this fruit, you'll be enjoying an entire piece in no time.It may also help to pair dairy products with easily digestible foods such as pasta, bread, brown rice, or fruit such as blueberries or bananas. .
8 (sometimes surprising) foods that make you fart
Fatty foods slow down digestion, which can leave them festering in your gut, fermenting and getting pongy.Sulphur is broken down by your gut bacteria into hydrogen sulphide – that lovely rotten egg smell – and ‘enhances’ the odour of gas produced by other foods you eat as well as the meat.These sugars make their way to the intestine, where your gut goes to town using them for energy, resulting in hydrogen, methane and even smelly sulphur. .
14 Foods That Cause Gas, Constipation, Diarrhea and Bloating
She recommends sticking to one cup per day, but if you're experiencing GI issues after eating dairy, try one cup of lactose-free, low-fat milk instead. .
7 Foods That Can Cause Belly Bloat (And What Can Help)
And it’s usually after eating a delicious meal like pizza.But there are a few common foods and drinks that can cause this stomach upset.We cook with, and eat, onions on a daily basis and they are often the cause of bloating, especially when raw.This is because onions are high in FODMAPs -- a collection of short chain carbohydrates and sugar alcohols found in foods naturally or as food additives.Like onion, garlic is considered a FODMAP food and can cause bloating and other digestive issues in some people."These are high in fructans, which can be more difficult to digest for those with more sensitive digestion, thereby contributing to bloating, gas and pain," Tuck said.Cruciferous veggies like brussels sprouts and broccoli can cause bloating and excess gas for some people.To make these vegetables, including garlic and onion, more digestible, Bingley-Pullin recommends avoiding eating them raw."Some fruits, especially dried fruits, are higher in sugars which can lead to fermentation in the gut and bloating," Tuck said.Always have a soft drink or soda water when eating?"Carbonated beverages can cause gas to build up and lead to feelings of bloating," Tuck said.Drink water throughout the day to aid digestion.Avoid overeating at meals and try enjoying 5-6 smaller meals daily instead. .