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Foods That Cause Gas

Ningthoujam Sandhyarani
Here are the list of foods that causes gas so that you know which ones you can consume and which ones you need to avoid.
Though presence of some amount of intestinal gas is normal, there are certain eatables that can lead to its excess formation. Passing of gas is a normal physiological process. On an average, a healthy individual produces about 1-4 pints gas daily, and at the same time, passes gas about 10-14 times per day.
Its unpleasant smell released through the rectum (flatulence) is due to presence of sulfur, in addition to hydrogen, carbon dioxide, and at times, methane. Even though this process is normal, it can create an embarrassing situation when other people are present. Hence, understanding its sources and causes will help in minimizing the frequency of flatulence.

Basics

There are two major sources of intestinal gas, such as air swallowed through mouth and gas formed by bacteria that inhabit the gastrointestinal tract. Usually, a small amount of gas is swallowed during ingestion of food and drinking of water, which is then passed out either as burping or though rectum.
Maximum amount is released by the intestinal bacteria while breaking down the undigested food particles that contain complex carbohydrates and fiber.

Food Products that Cause Gas
Food bloating in an individual may not be the source of gas for other people. On a general note, carbohydrate rich foods trigger the production of gas in the body. On the contrary, foods that contain high amounts of proteins, fats, and insoluble fiber produce less amount of gas.

Milk and Dairy Products

Lactose, a natural sugar present in milk, is one of the most common causes. Gas formation due to consumption of dairy products is higher among people who have lactose intolerance symptoms.
If such is the case, one can include yogurt and cheese in the diet, rather than consuming milk and other dairy products.

Vegetables

Vegetables, such as beans, potatoes, artichokes, asparagus, carrots, corn, cabbage, cauliflower, broccoli, radishes, onion, peas, celery, and other legumes are found to cause gas in many individuals. So, you can minimize their amount in the diet.

Some Fruits

Sorbitol is another triggering factor. It is a natural sugar found in many fruits, such as apples, peaches, plums, and prunes.
Other fruits include bananas, apricots, melons, grapes, and raisins. One can substitute such fruits with other alternatives for managing the symptoms of frequent passing of gas.

Fiber-rich Foods

High fiber diet that contain foods rich in soluble fiber (e.g., oat bran, beans, and some fruits) can also be a cause. To identify the causes, avoid intake of high amount fiber rich foods at a time. Instead, increase the amount of fiber in the diet plan subsequently.

Other Foods

Other eatables are sweeteners, fatty foods, and carbonated beverages. Artificial sweeteners, like mannitol, sorbitol, and xylitol may aggravate gas production in some people.
It is to be noted that the amount of gas released due to a particular item is not the same for everyone. Also, limiting gas-inducing food may result in cutting down the consumption of healthy food. In order to avoid such circumstances, it is always advisable to consult a qualified dietitian while making a healthy diet plan that will reduce gas formation.
Disclaimer: This is for informative purposes only, and should not be used as a replacement for expert medical advice.