Foods that can cause Gas & Bloating

Difficult-to-digest foods can cause gassiness and bloating. These are some familiar culprits:

Legumes. It’s probably not news to you, but beans, along with lentils, soybeans, and peas are gas-causing foods. These little guys are basically bursts of protein in a pod, but they also contain sugars and fibers that our bodies can’t absorb. These sugars must be broken down by bacteria in the intestine so when legumes reach the large intestine, your gut bacteria take the lead and feast on them. This process leads to gas and can balloon out your waist.

Kale, broccoli, cabbage, asparagus and brussel sprouts are cruciferous vegetables, which contain raffinose, a sugar that remains undigested until bacteria in your gut ferment it, which produces gas and, in turn, makes you bloat. But don’t remove these healthful greens from your plate.  Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that’s less prone to bloating, but keep your portions in check.

Some 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.

Dairy products can be a source of intestinal distress and bloating if you have trouble digesting lactose, or milk sugar.

Whole grains, recommended for their many health benefits, can sometimes cause bloating and gas problems. One reason whole grains are so healthy is their high fibre content. But fibre is an indigestible carbohydrate. Abruptly increasing the amount of fibre you eat can cause gas, bloating, and constipation. Nutritionists recommend slowly increasing the fibre in your diet to allow your body time to adjust.

Though oatmeal makes a healthy and delicious breakfast, packed fullof cholesterol-reducing fiber, it’s also one of the foods that can cause intestinal gas. Oatmeal, including oat bran can all result in excessive gas because of their high soluble-fiber content.

Eating high-sodium foods can trigger water retention, which can balloon you up, Avoiding sodium isn’t as simple as steering clear of the saltshaker, however. Sodium sneaks its way into most processed and packaged foods, including soups, breads, cottage cheese and many sauces are just a few examples to name.

Hot spicy foods have a tendency to cause gas.  This is because spicy foods typically speed up how quickly food moves through your bowels.

Rich, fatty foods, especially, fried foods may increase gas in some people.
Caffeine can increase bowel activity and increase gas.

June 06, 2015 by

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