You don't want to avoid them altogether. It's better to limit the specific foods that bother you, or to avoid gassy foods only at certain times you may think are important.
Whole grains provide some helpful vitamins and are a source of dietary fiber. However, some foods have a higher soluble fiber content. They also contain raffinose, a type of sugar that can cause intestinal gas.
Here are some to avoid:. Some beverages may contain fructose and sorbitol. They also may be carbonated. Drinks that can contribute to intestinal gas include:.
Sometimes, the thing that gives us gas is something we have overlooked entirely. Many people do not know that a big cause of gas is sugar-free gum. Many sugar-free food products contain sorbitol, which can be fermented by gut bacteria. This may lead to unwanted gas. Read labels carefully when you buy sugar-free gums, candy, and snack foods. This will ensure that you don't choose the ones that have sorbitol in them. It may help you to keep in mind that food is not the only cause of intestinal gas.
The habits listed below can cause you to swallow air. This air may contribute to belching, bloating, and excess gas. Keep an eye out for:. Diet changes are not the only way to reduce intestinal gas. There are many over-the-counter treatment options that work well. They help your body to digest the sugars that can cause gas, so that you can eat the foods that contain them without having a gas problem. You will see that many of the foods on the above list are those that are quite good for you.
They offer real nutritional benefits. Most people do not need or want to eliminate them all from their diet. To reduce gas without cutting out beans, one study found the over-the-counter product, Beano, effectively reduced gas for some people. Soaking the beans overnight can also help reduce gas. Increased gas is one symptom of lactose intolerance. Whole grains such as wheat and oats contain fiber, raffinose, and starch.
All of these are broken down by bacteria in the large intestine, which leads to gas. Certain vegetables such as Brussels sprouts, broccoli, cabbage, asparagus, and cauliflower are known to cause excess gas. Like beans, these vegetables also contain the complex sugar, raffinose. However, these are very healthy foods, so you may want to talk with your doctor before eliminating them from your diet. Sodas and other carbonated drinks can add significantly to the amount of air you swallow.
When air gets into your digestive tract, it has to pass through somehow. This causes burping and may also increase how much gas you pass. Swapping soda for juice, tea, or water with no carbonation may help you reduce gas. Fruits such as apples, peaches, pears, and prunes contain the natural sugar alcohol, sorbitol, which the body has trouble digesting.
Many fruits also have soluble fiber, which is a type of fiber that dissolves in water. For one week try eliminating foods or beverages in your diet that you suspect most likely are causing you gas or odor problems. Then gradually reintroduce them one at a time to help identify the offenders. Share this page. Share on facebook. Share on twitter. Share on linkedin. Share on email.
Share on print. Topics of this article. Alarm Symptoms: A Cause for Alarm? Was this article helpful? Make a donation. Related Information. Personal Stories. Beans are also rich in fiber, and a high intake of fiber can increase gassiness. However, not all legumes increase flatulence equally. A study found that people who ate baked beans and pinto beans were more likely to notice increased gassiness than people who ate black-eyed peas. Like beans and legumes, broccoli and other cruciferous vegetables contain large amounts of raffinose and fiber.
Wheat and other whole grains, excepting rice, all contain raffinose along with large amounts of fiber. Both of these can lead to increased gas and bloating. Some whole grains, such as wheat, barley, and rye, also contain a protein called gluten. Some individuals are sensitive to gluten and may experience gas and bloating after eating it. Gluten sensitivities range from non-celiac gluten sensitivity to celiac disease , which is a serious autoimmune disorder.
Onions are a common food that features in many different types of cooking. People can eat onions raw or cooked. Onions contain fructose, which the intestine breaks down during digestion.
The breakdown of the sugar causes gas to form. Garlic is another food that people all around the world use in a wide variety of cooking, and it can also cause excess gas. In rare cases, a person may have an allergy or intolerance to garlic that causes bloating and gas. Dairy products, such as milk, cheese, and yogurt, are often excellent sources of protein and calcium. A person who loses the ability to digest lactose will suffer several potential symptoms, including smelly gas, if they consume dairy.
Sugar alcohols are growing in popularity as a substitute to sugar. Sugar alcohols remain mostly undigested before reaching the large intestine. When they arrive there, the bacteria that live in the intestine will start to break them down. These bacteria are ultimately responsible for causing excess gas.
Soda is a carbonated beverage.
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