20 FOODS THAT PRODUCE GASES AND THEIR CHARACTERISTICS - NUTRITION - 2024

Among the foods that produce gases, also known as flatulent foods, include lettuce, beans, dairy products and oats, among many others. Expel gas, either in the form of belching or flatus, is a normal process of the body but it can sometimes get out of control and cause discomfort that alter the quality of life.

This is so because usually there can also be severe inflammation and acute abdominal pain, conditions that can interfere with the normal development of activities and, in addition, cause a lot of shame in those who suffer from this condition.

Left unchecked, gases can cause severe discomfort. Source: pixabay.com

When gases become an obstacle to the development of daily life, there is a problem in our body and, consequently, there is a significant impact on our health. In these cases, it is advisable to consult with specialists to try to locate the causes of the problem.

One way to reduce the amount of gas or belching that also minimizes abdominal bloating is to have a diet in which foods that promote flatulence are kept at bay.

For example, avoiding the consumption of broccoli, cauliflower, cabbage, beans, beer, soft drinks, dairy products, and oatmeal, among others, can control gas and flatulence. It is advisable to try each food to discover which ones have the effect of producing this embarrassing annoyance.

Why are gases produced?

Belching and gas (flatulence) are common and normal in the body. They are produced by accumulation of air in different parts of the digestive tract.

When excess air accumulates in the upper part of the digestive system without reaching the stomach, the body seeks to expel it through the mouth; This is known as a burp.

Burping occurs when you swallow a lot of air when you eat or drink liquids very quickly. It also occurs when chewing gum or gum, or drinking soft drinks.

As for flatulence, it is the accumulation of air in the small intestine or colon, generally a product of the fermentation of foods that were not properly digested because they "fell heavy" or because they cannot be completely processed, as in the case of dairy products.

In the process, bacteria in the gut break down those food challenges, causing the dreaded gas.

In the event that the person suffers from a digestive disorder -for example, being lactose intolerant-, they will surely produce more gas when eating certain foods.

A similar case occurs with people who suffer from constipation, because as the food remains spend more time in the colon, the longer the fermentation time will be, which favors flatulence.

Embarrassment

In the vast majority of customs and cultures around the world it is considered rude to release gases, so it is very important that each individual knows their body and how it reacts to each food, in order to avoid a muggy moment as much as possible.

Actually, the only ones who can burp and fart without embarrassment are babies; even parents will celebrate because this means that their little tummies will no longer feel pain and therefore will not be watery or uncomfortable.

In the case of babies, you also have to pay special attention to what is causing the gas to take actions to avoid discomfort.

Why there are bad smelling gases

It should be noted that less than 1% of the gases have an unpleasant aroma. This characteristic smell is due to the fact that they contain sulfur of bacterial origin that is ingested in certain foods, such as the well-known cruciferous vegetables such as cauliflower or cabbage.

Bacterial sulfur is also present in foods that have sulfur amino acids, such as certain cheeses.

To the extent that the consumption of foods containing these components is restricted, the emission of malodorous gases will be controlled and, consequently, the embarrassment associated with this type of flatulence will be avoided.

20 foods that promote gas production

Each organism is different and, therefore, tolerates and processes the foods that it eats in a particular way. However, there are some foods that are more likely to generate gas due to the reaction they produce in the body when it is digested.

The foods that most frequently generate gases are the following:

Dairy products

People who are lactose intolerant have difficulty digesting the sugar present in milk and its derivatives. For this reason, when consuming milk, cheeses, butter and even some foods that include milk, they experience flatulence or other symptoms such as bloating, diarrhea, pain and vomiting.

Paradoxically, some people see improvement in digestive problems by consuming yogurt, which is explained by being a fermented food that is easy to digest.

Cabbage or cauliflower

This vegetable from the cruciferous family contains indigestible carbohydrates that promote gas production. It is also rich in sulfur, so it is one of the foods that generate flatulence with a bad smell.

It is recommended to eat raw, and if it is to be cooked, you must wait for it to boil and then add plenty of cold water, in this way the effect of producing gases is reduced.

Dressing with fats such as butter or mayonnaise should be avoided; on the contrary, it is suggested to use carminative species such as fennel and cumin, which promote digestion.

Beans

They are rich in soluble fiber, which cannot be easily digested by the intestine and is a component that causes flatus. They also have raffinose, which is another very difficult substance to digest; This is why it encourages flatulence.

Some people recommend different preparation methods that reduce the unwanted effect, such as adding bicarbonate or soaking them for 24 hours before preparation, always taking care that they are cooked in different water than the one in which they were standing.

Sweeteners

Although they are favorites in weight loss diets, sweeteners containing sorbitol, xylitol, and mannitol create a lot of gas. These compounds are usually present in candy and chewing gums.

Fats

Foods rich in fat, either because they have it or they are added during their preparation, make digestion take place more slowly, so the food spends more time in the intestine. This increases the fermentation time, thus causing more gases.

Wheat

Gluten is a protein that is present in foods that contain wheat, and it inflames the villi in the intestines and makes it difficult to absorb certain nutrients.

Gluten sensitivity causes increased gas. In addition, it is proven that it can cause conditions such as celiac disease.

Apple

Although it is the favorite of healthy diets, being rich in fiber, fructose and sorbitol makes it difficult to digest, which increases the fermentation time and, consequently, it is a food that usually produces more gases.

Grape

Seedless grape fruits. Source: moyca.org

It is rich in sugar that the intestine cannot process, which makes the fermentation take longer and produces gas.

Broccoli

Family of cruciferous vegetables, together with cauliflower, it is one of the legumes that produces the most gases. To reduce its effect as a food that produces gases, it is advisable to eat it boiled or sautéed since raw tends to cause more intestinal discomfort.

Hard-boiled egg

It tends to feel bad in the stomach, because having the coagulated yolk (which is where the fat in the egg is concentrated) makes it more difficult to digest by hindering the action of digestive enzymes. To avoid this, it is preferable to choose other preparations such as scrambled or warm eggs.

Lettuce

Although it is very low in calories and that is why it is a star in weight loss regimens, particularly at night it is usually more difficult to digest, which is why it is one of the foods that generate gases due to its fiber content.

Refreshments

Soft drinks have added carbon dioxide, so the gas is consumed directly. In addition to increasing gas, people who drink soda to excess can have other health problems due to their high sugar content.

Oats

Although it is one of the most complete and nutritious cereals, it tends to generate a lot of gases, especially if eaten raw, since due to its high fiber content, it is difficult for the body to digest it.

Potatoes

This tuber is extremely rich in starch, which makes it very difficult to digest. By this it causes gases to be released in the process.

Lentils

Rich in protein and raffinose, which is a type of complex sugar, they are usually a food that generates many gases.

However, at least two tricks can be applied to improve their digestion: let them soak for a long time to cook them and puree them.

Figs

As they have fructose, which is the type of sugar present in fruits and honey, they are difficult to digest. If you suffer from fructose intolerance, the flatulence problem will worsen with the intake of figs.

Ice creams

They contain sorbitol, which is a sugar-based alcohol that often creates gas. If they also have flavors that contain lactose, the combination is usually perfect to trigger flatulence.

Whole grains

They are a source of carbohydrates, so they are rich in fiber and highly recommended in healthy diets. However, they tend to make digestion difficult and generate much more gas.

Chewing gum

Although it is not properly a food, since it does not offer any type of nutrients, it is a product that is consumed a lot.

During the time that gum is being chewed, small amounts of air are allowed to enter, which favors gases. In addition, if they are with sweeteners, they have a substance that also promotes flatulence.

Nuts

The process of their digestion is usually slow, so they generate a lot of gases. Although they are highly recommended for their amount of protein and healthy fats, they should be consumed in moderation, especially if you tend to suffer from flatulence.

How to reduce excess gas

If the amount of gas, be it belching or flatulence, causes discomfort and limits the daily life of the person, the most appropriate thing is to go to the doctor so that the health professional performs a thorough evaluation to rule out any pathology that affects the digestive tract.

In addition to visiting the doctor, certain recommendations can be implemented, such as:

-Eat and drink slowly to swallow less air.

-Avoid the intake of soft drinks and beer.

-Avoid chewing gum and eating hard candy.

-Check the false teeth, making sure that they fit very well to avoid swallowing air when eating or drinking.

-Perform exercises daily to improve intestinal transit.

-Avoid the intake of foods that usually cause gas.

-Observe what reaction the body has to certain foods, since all bodies do not respond in the same way.

-Reduce the consumption of fats to promote digestion.

-Temporarily reduce the intake of foods high in fiber. Then they can be gradually incorporated into the diet.

-Control your dairy intake.

-Reduce the consumption of foods that contain gluten.

-Eat foods that reduce gas, such as pineapple, mint, basil and papaya.

-Ingesting some infusions can improve digestion and calm the nerves that this condition produces.

What to do if you have gas

While belching and flatulence are not enjoyable for anyone, they should not be a cause for concern either. Normally everyone burps and flatulence at some time, which should not be interpreted in the first few minutes as a health problem.

The question of what to do if you are in public and you feel the urgent need to release a gas will always remain open. It is prudent that if it is a burp, try not to emit a sound, for which it is recommended to keep your mouth closed and cover it with your hand, handkerchief or napkin; Likewise, it never hurts to say "sorry" for this action.

If it is a flatulence, it is best to go as soon as possible to a bathroom or a lonely and open place.

References

1. "Foods that produce intestinal gas" (May 19, 2017) in OCU. Retrieved on March 17, 2019 from OCU: occup.org
2. "Belching, Gas, and Bloating: Tips to Reduce Them" (November 20, 2018) at Mayo Clinic. Retrieved on March 17, 2019 from Mayo Clinic: mayoclinic.org
3. Gas and gas pains at Mayo Clinic. Retrieved on March 17, 2019 from Mayo Clinic: mayoclinic.org
4. "Symptoms and causes of gas in the digestive tract" (July 2016) in National Institute of Diabetes and Digestive and Kidney Diseases (NIH). Retrieved on March 17, 2019 from NIH: niddk.nih.gov
5. Panea, A. «Dinners that do not give gases» (June 18, 2018) in Elle. Retrieved on March 17, 2019 from Elle: elle.com
6. Robledo, J. "What are the foods that cause more intestinal gas?" (23 September 2018) in AS. Retrieved on March 17, 2019 from As: as.com