Foods That Make You Gassy

August 1, 2019

Dreamstime

It never fails, your body finds just the wrong time to feel bloated and gassy!  A gastroenterologist says gas is a combination of two things: the air you swallow (say, by eating too quickly) and the food you eat. And while you may be able to eat a little slower to prevent swallowing air, you can be aware of what foods are at the root of gas. Cruciferous foods, such as broccoli, cauliflower, cabbage, and Brussels sprouts are particularly high in fiber that makes it though much of your body undigested.  However the bacteria that reside in your large intestine are able to utilize fiber for energy, but the byproduct of their metabolism is gas. Oats and whole grain breads are also high in fiber and they too can cause gas.  However you shouldn’t skip these foods to prevent gas as many Americans do not eat enough fiber. Instead, slowly increase your fiber intake to keep gas at bay until your stomach gets more comfortable with it.  Dairy products can cause gas thanks to lactose and because 65% of people do not create a certain enzyme to break down lactose, it can be the source of gas. Fruits such as apples, bananas and peaches are high in natural sugar, which isn't fully broken down in many people which can lead to gas. The biggest offenders include apples, peaches, raisins, bananas, apricots, prune juice, and pears, according to the International Foundation for Functional Gastrointestinal Disorders. Yes, Beans cause gas in the same way fruits and dairy do (your body can't break down all the fiber and sugars). Rinsing and draining canned beans can help reduce some of these gas-causing properties. While carbonated drinks cause you to swallow extra air, lesser known villains of gas include protein and artificial sweeteners. If gas is becoming a consistent problem, taking a tablet like beano with your meals may help, since it contains an enzyme that makes fart-inducing foods easier to digest. You may also want to try keeping a food log for a few weeks, he suggests. Write down what you eat, how much of it, and how it makes you feel. This can help you pinpoint the worst offenders. If you notice any other bothersome symptoms, like constipation, stomach pain, or heartburn, or nausea, contact your doctor so he or she can rule out other serious GI issues, like irritable bowel syndrome.

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SOURCE: Men's Health

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