Foods that Cause Intestinal Gas

We love to eat everything that tastes good. But some villainous foods like beans, cabbage, cauliflower, onion, dairy products and processed foods can cause intestinal gas, which eventually leads to terrible smelling farts. Normal gas is fine, but too much might mean a digestive issue. Luckily, certain foods can actually help reduce gas.

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Contents

What is Intestinal Gas?

Intestinal gas, medically referred to as flatulence, is the presence of air within your digestive system. It’s generally unnoticed until you burp (release it through the mouth) or fart (through the rectum). The entire digestive tract, from the stomach to the rectum, contains this gas, which forms naturally from swallowing and the process of digestion.

Causes of intestinal gas

Gas can be caused because of swallowing or due to the action of certain bacteria in the digestive system. Sometimes gas may cause pain. Here are the reasons why gas you have gas pain:

Swallowing too much air while eating: Talking during meals, chewing gum, smoking, or wearing dentures that don’t fit well can lead to swallowing excess air.
Consuming foods that cause gas: Foods like beans, potatoes, onions, apples, and high-fibre foods, cauliflower, cabbage, and broccoli, are often responsible for foul-smelling gas.
Certain medications: Some medicines can slow your bowel movement causing gas.
Infection in your intestines: Infections in your intestine can lead to an overgrowth of bacteria that increases gas production.

Different foods can produce gas in some people but not in others. Foods that are rich in raffinose, lactose, fructose, starches, soluble and insoluble fiber can cause high amounts of gas. Common foods that cause gas-problems include beans, Lactose, Whole grains, cruciferous vegetables, sodas, fruits, onions, chewing gum, and ultra processed foods. Read more.

1.Beans

Beans can cause gas problems because they are rich in raffinose, a non-digestible sugar. When raffinose reaches the large intestine, it is metabolized by bacteria, resulting in the production of gas, which is then expelled through the rectum. Additionally, beans are rich in fiber, which can also contribute to increased gas production

2. Dairy products

Foods that are rich in lactose such as milk cause gas. Lactose is a natural sugar found in dairy products such as:

Cheese
Ice cream

When bacteria in the colon break down lactose, they convert it into fatty acids and generate gases like carbon dioxide, hydrogen, and methane.

3. Whole grains

Whole grains contain fiber, raffinose and starch that can cause gas. Examples of whole grains are:

Wheat
Oats
Brown or wild rice,

While white rice is less likely to cause gas due to its low fiber content and refined nature, whole grain varieties like brown or wild rice, which do contain fiber, may contribute to gas.

4. Cruciferous vegetables

Cruciferous vegetables can cause gas problems. These include vegetables like:

Brussels sprouts
Broccoli
Cabbage
Asparagus, and
Cauliflower

Cruciferous vegetables are rich in fiber and contain raffinose that can lead to excess gas.

5. Fruits

Certain fruits can cause stomach gas. Fruits contain natural sugars like fructose and sugar alcohols such as sorbitol, which can be difficult for the body to digest. Common fruits that cause gas are:

Apples
Peaches
Pears
Prunes

Consuming large amounts of sorbitol in fruits can cause gas since the small intestine absorbs only a small portion, leaving the rest to be processed by the large intestine, where bacteria break it down, resulting in the production of hydrogen, carbon dioxide, and methane gas.

6. Sodas

Sodas can cause bloating or gas. Drinking sodas and other carbonated beverages can lead to swallowing a lot of air. Once this air enters your digestive system, it needs to be released, often resulting in burping and an increase in gas.

7. Onion

Onions are another common food that can cause gas. They contain fructan, a type of sugar that the small intestine struggles to absorb. When these sugars reach the large intestine, they interact with gut bacteria and ferment, resulting in the production of gas.

8. Chewing gum

Chewing gum can cause bloating or gas. They can cause you to swallow excess air, potentially leading to irritable bowel syndrome (IBS). This condition is linked to abdominal pain, including bloating stomach, cramping, and gas.

9. Ultra processed foods

Ultra-processed foods include packaged items such as:

snack foods
cereals
desserts and sweets
salad dressings
bread

Products like these frequently include ingredients such as fructose and lactose, which can lead to higher levels of gas.

To identify gas-causing ingredients, check the ingredients list and nutrition facts panel on processed foods. It’s also helpful to track which processed foods cause gas, so you can avoid cutting out potentially nutritious options.

What are the symptoms of gas?

Gas trouble symptoms can differ from one person to another. Common gastric problem symptoms in the digestive system include:

Belching or burping: This occurs when gas is expelled from the stomach through the mouth. On average, people burp up to 30 times daily.
Bloating: Bloating is characterized by a sense of fullness or swelling in the abdomen.
Chest pain: You may feel chest pain because of gas. Sometimes, gas causes heart pain also.
Abdominal pain: Bloating stomach can sometimes be accompanied by discomfort or pain. Passing gas up to 25 times a day is generally considered normal. However, excessive intestinal gas may occasionally be a sign of a digestive problem.
Flatulence: Flatulence is the accumulation of excess gas in the digestive system, which results in the release of gas, commonly referred to as flatus. People may experience frequent gas passage or detect an unpleasant odor, often attributed to sulfur compounds in the gas.

Experiencing some of these symptoms is common, particularly during or after eating.

How can I reduce gas?

Common ways to prevent gastric problems are:

Eat foods like tomatoes, blackberries, strawberries, watermelons, pepper, leafy greens, avocados and herbal tea, that prevent gas and bloating.
Do not swallow your food
Eat slowly and chew your food thoroughly
Exercise regularly
Avoid chewing gum
Avoid smoking

If you are a person with a gas problem, check what you have consumed and try to avoid the foods that cause gas from your diet.

Focus keywords: Intestinal gas, Foods, gas

Written by Liya Sunny

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