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. .
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.
10 Foods That Cause Gas
Gas is caused by swallowing air and the breakdown of food in your digestive tract.Share them here » If you’re experiencing a lot of gas and bloating, making changes to your diet can help.Beans contain a lot of raffinose, which is a complex sugar that the body has trouble digesting.If you suspect you’re lactose intolerant, you might reduce your symptoms by trying nondairy replacements such as almond milk or soy “dairy” products, or taking a lactase tablet before eating foods with lactose.Swapping soda for juice, tea, or water (with no carbonation) may help you reduce gas.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.Many sugar-free gums are also sweetened with sugar alcohols that are harder to digest, such as sorbitol, mannitol, and xylitol.If you burp a lot, your doctor may recommend that you stop chewing gum to reduce gas. .
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. .
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. .
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. .
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.Regardless of how you cook them, the best way to prevent gas is to start small.(Baking a pear is another way to make this fruit easier on the tummy.).Enjoy a few peeled slices of pear with crackers or other fruits that are OK on your digestive system, such as bananas.The lactose in milk products can cause major gas for some, so if this is your issue, you might be able to get away with choosing certain dairy products over others. .
8 (sometimes surprising) foods that make you fart
Fatty meats are doubly tricky because they are rich in the amino acid methionine, which contains sulphur.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. .
Why a Healthy Diet Can Cause Gas
Foods that contain complex carbohydrates — including beans, whole grains, and cruciferous vegetables — are also high in fiber.“Foods that are high in a particular fiber called soluble fiber are heart-healthy and help with blood sugar control,” she says.“This type of fiber acts like a sponge by absorbing bad cholesterol and excreting it from the body.” Soluble fiber also helps decrease how much glucose (sugar) is absorbed from the food you eat, which can help control blood sugar.You don’t have to suffer through excessive gas and bloating just to get the health benefits of a healthy diet, however.As you increase your fiber intake, also be sure to increase your water consumption."Drinking more water will help decrease the effects of both intestinal gas and constipation," Smithson says.“The water the beans have been soaked in will contain much of the gas-producing carbohydrate,” Smithson says.By following these tips to curb it, you can eat healthy, high-fiber foods without worrying about gas. .