Excessive Gas and the Foods You Eat
This subject may be embarrassing or some may find it disgusting, however it's important to know the facts.
Natural CausesAlthough passing gas can be embarrassing, it’s also perfectly normal. Most people pass gas or belch between 13 and 21 times a day. Your gut produces excessive gas for a number of reasons — swallowing too much air or changes in your diet, for example. Other common causes of gas are food intolerance and difficulty digesting certain foods. “Gas can be an uncomfortable experience physically and socially, but it is a natural part of digesting food,” says Kelly Kennedy, RD, resident nutritionist for Everyday Health. “Some foods, especially foods high in soluble fiber and some carbohydrates, cause more gas than others because of the way that they break down in the body. Knowing which foods to eat and how to eat them can make a world of difference.”
VegetablesThe sugars in some vegetables can lead to intestinal gas as they’re digested. Onions and artichokes contain fructose, a type of sugar, while another sugar, raffinose, is found in asparagus, Brussels sprouts, broccoli, and cabbage, among other vegetables. Those containing insoluble fiber should pass through without discomfort or excessive gas, but those that have soluble fiber, like peas, can cause gas as they’re digested in the large intestine.
“This doesn’t mean that you have to skimp on the vegetables,” says Kennedy. “Instead, when adding foods to your diet that are high in fiber, like vegetables, increase how much you have gradually, and be sure to drink plenty of fluids. It can also be helpful to figure out which vegetables affect you the most, and eat those vegetables in smaller amounts.”
FruitsSome fruits contain another sugar, called sorbitol, which causes excessive gas. The biggest culprits include prunes, apples, peaches, and pears. Sugar-free gum and candy are sweetened with sorbitol, which is why they can lead to excessive gas, too. Fruits also contain soluble fiber, which when digested in the large intestine produces gas as a byproduct.
Starchy FoodsStarches, which are very high in carbohydrates, can cause gas when your digestive tract goes through the process of breaking them down. At the top of the list are foods made with wheat, including breads, cereals, and pastas, all of which can lead to intestinal gas. Other common gas-producing foods in this category are corn and potatoes. Unlike all the other starches, the one that doesn’t seem to create intestinal gas is rice.
Milk and Dairy ProductsMilk and other dairy products contain a sugar called lactose, which can be difficult for your digestive tract to process if your body doesn’t have enough of the enzyme lactase. Cheese, ice cream, and milk all contain lactose, and may cause excessive gas in some people. Those with lactose intolerance may need to skip these foods to avoid intestinal gas and belly pain, but you might also try lactose-free milk or use a product like Lactaid to enjoy foods with lactose.
OatsThough oatmeal makes a healthy and delicious breakfast that's packed full of cholesterol-reducing fiber, it's also one of the foods that can cause intestinal gas. Oatmeal, oatmeal cookies, and other oat products — including oat bran — can all result in excessive gas because of their high soluble-fiber content. If you want to eat oats for their many health benefits, try slowly adding them to your diet in limited quantities to give your body time to adjust. If you’re a fan of oat bran, try switching to wheat bran — it’s high in insoluble fiber, which usually passes through the body without a problem, though it doesn’t have the soluble-fiber health benefits of oat bran.
BeansAs nutritious as beans are, they’re notorious as a major gas-producing food. Dried beans and peas, or legumes, such as pinto beans, chickpeas, and lentils, create excessive gas for two reasons. First, they have a high raffinose content — the same gas-causing sugar found in certain vegetables. Second, beans also contain soluble fiber, whose digestion releases intestinal gas. “If beans seem to give you trouble, consider taking an enzyme-based supplement, such as Beano, to help your body digest beans without the gassy side effects,” Kennedy suggests. “This will allow you to still reap the incredible nutritional benefits of beans.”
Sodas and Soft DrinksA fizzy soda or sweet, fruity drink may taste delicious and refreshing, but your belly may have trouble digesting it — and uncomfortable stomach gas may be the result. The carbonation in sodas and soft drinks is just air, but it can result in uncomfortable and excessive gas. Fructose, the sugar used to sweeten some of these beverages, can also be difficult to digest, resulting in intestinal gas.
VegetablesThe sugars in some vegetables can lead to intestinal gas as they’re digested. Onions and artichokes contain fructose, a type of sugar, while another sugar, raffinose, is found in asparagus, Brussels sprouts, broccoli, and cabbage, among other vegetables. Those containing insoluble fiber should pass through without discomfort or excessive gas, but those that have soluble fiber, like peas, can cause gas as they’re digested in the large intestine.
“This doesn’t mean that you have to skimp on the vegetables,” says Kennedy. “Instead, when adding foods to your diet that are high in fiber, like vegetables, increase how much you have gradually, and be sure to drink plenty of fluids. It can also be helpful to figure out which vegetables affect you the most, and eat those vegetables in smaller amounts.”
FruitsSome fruits contain another sugar, called sorbitol, which causes excessive gas. The biggest culprits include prunes, apples, peaches, and pears. Sugar-free gum and candy are sweetened with sorbitol, which is why they can lead to excessive gas, too. Fruits also contain soluble fiber, which when digested in the large intestine produces gas as a byproduct.
Starchy FoodsStarches, which are very high in carbohydrates, can cause gas when your digestive tract goes through the process of breaking them down. At the top of the list are foods made with wheat, including breads, cereals, and pastas, all of which can lead to intestinal gas. Other common gas-producing foods in this category are corn and potatoes. Unlike all the other starches, the one that doesn’t seem to create intestinal gas is rice.
Milk and Dairy ProductsMilk and other dairy products contain a sugar called lactose, which can be difficult for your digestive tract to process if your body doesn’t have enough of the enzyme lactase. Cheese, ice cream, and milk all contain lactose, and may cause excessive gas in some people. Those with lactose intolerance may need to skip these foods to avoid intestinal gas and belly pain, but you might also try lactose-free milk or use a product like Lactaid to enjoy foods with lactose.
OatsThough oatmeal makes a healthy and delicious breakfast that's packed full of cholesterol-reducing fiber, it's also one of the foods that can cause intestinal gas. Oatmeal, oatmeal cookies, and other oat products — including oat bran — can all result in excessive gas because of their high soluble-fiber content. If you want to eat oats for their many health benefits, try slowly adding them to your diet in limited quantities to give your body time to adjust. If you’re a fan of oat bran, try switching to wheat bran — it’s high in insoluble fiber, which usually passes through the body without a problem, though it doesn’t have the soluble-fiber health benefits of oat bran.
BeansAs nutritious as beans are, they’re notorious as a major gas-producing food. Dried beans and peas, or legumes, such as pinto beans, chickpeas, and lentils, create excessive gas for two reasons. First, they have a high raffinose content — the same gas-causing sugar found in certain vegetables. Second, beans also contain soluble fiber, whose digestion releases intestinal gas. “If beans seem to give you trouble, consider taking an enzyme-based supplement, such as Beano, to help your body digest beans without the gassy side effects,” Kennedy suggests. “This will allow you to still reap the incredible nutritional benefits of beans.”
Sodas and Soft DrinksA fizzy soda or sweet, fruity drink may taste delicious and refreshing, but your belly may have trouble digesting it — and uncomfortable stomach gas may be the result. The carbonation in sodas and soft drinks is just air, but it can result in uncomfortable and excessive gas. Fructose, the sugar used to sweeten some of these beverages, can also be difficult to digest, resulting in intestinal gas.