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
Most of us pass gas anywhere from 12 to 25 times a day, according to Brigham and Women’s Hospital, and surveys show that abdominal bloating affects up to 30% of Americans.“Having a perfectly flat stomach all the time isn’t normal,” says Health contributing nutrition editor Cynthia Sass, MPH, RD.“After you eat and drink, food and liquids take up space inside your stomach and intestines, and that means some expansion.”.Kale, broccoli, and cabbage are cruciferous vegetables, which contain raffinose — a sugar that remains undigested until bacteria in your gut ferment it, which produces gas and, in turn, makes you bloat.“Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that’s less prone to bloating,” Sass says.These little guys are basically bursts of protein in a pod, but they also contain sugars and fibers that our bodies can’t absorb.The American Gastroenterological Association (AGA) also suggests the use of lactase tablets like Lactaid, which help people digest foods that contain lactose.High in fiber, apples also contain fructose and sorbitol, sugars found in fruits that many people can’t tolerate, Sass says.Apples are a great snack, however: One fruit provides an average of 4.5 grams of protein and around 10% of your daily vitamin C requirement, so don’t give up on them altogether.“Eating apples specifically has been linked to a lower risk of heart disease and respiratory problems, including asthma, bronchitis, and emphysema,” Sass says.Foods rich in potassium—like bananas, plus avocados, kiwis, oranges, and pistachios—prevent water retention by regulating sodium levels in your body and can thus reduce salt-induced bloating.The enzyme contained in papaya (papain) helps break down proteins in your GI system, which makes digestion easier.Finally, the vegetable contains soluble and insoluble fibers, which helps promote overall digestive health.The seeds have a compound that relaxes GI spasms, which allows gas to pass and relieve bloating, says Sass.Fresh ginger can be added to smoothies and salad dressings, and it adds tons of flavor to recipes like these.Both kinds relax GI muscles to help dissipate the gas that causes your stomach to bloat.Aside from improving digestion, chamomile can also soothe and relax, which can help ease any sort of stomach discomfort. .
8 Foods That Can Cause Gas and Bloating
While there's no way to completely get rid of intestinal gas, avoiding or cutting back on foods that cause it may help relieve some discomfort. .
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. .
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. .
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.
14 Foods That Cause Gas, Constipation, Diarrhea and Bloating
Case in point: Carrageenan, a gum derived from seaweed and used as a stabilizer in organic and natural foods like soy milk, lowfat yogurt, salad dressing, and ice cream. .
Broccoli and other cruciferous vegetables including cauliflower, Brussels sprouts, cabbage, turnip greens and kale are rich in antioxidants, which help protect against both cancer and heart disease.Population studies have shown that people who eat a lot of broccoli and other cruciferous vegetables have lower rates of cancer than those who don’t.The extent to which your body produces gas depends on the types of bacteria in your colon that break down foods for digestion – we all are born with unique assortments of gut flora.And limiting high-fat foods can reduce bloating and discomfort and help the stomach to empty faster, allowing gases to move more readily into the small intestine.Finally, fennel seeds can help expel gas from the digestive tract – try chewing and swallowing a half teaspoon at the end of a meal. .