While you might snicker when someone accidentally passes gas, it’s usually embarrassing for that individual. Especially if someone’s in public or heaven forbid, on a first date, having a gassy episode would be disastrous.
Not only is passing gas embarrassing but it also causes stomach cramping and bloating. Here’s the deal…everyone gets gas. Interestingly, experts claim that on average, a person passes gas 14 times a day. But by avoiding certain foods, including the 14 mentioned, you can dramatically reduce or even eliminate this problem.
1. Sugar-free foods
Most sugar-free candy and gum contain a type of sugar alcohol. The most common include isomalt, xylitol, sorbitol, and mannitol, all known as gas-causing ingredients. So, if you want a low-calorie treat, you’re better off choosing something sweetened with raw sugar, stevia, or maple syrup.
The funny phrase, “Beans, beans, the musical fruit, the more you eat, the more you toot” is spot on. Beans contain a complex sugar known as raffinose, which is hard to digest. Since beans don’t break down while passing through the intestinal system, carbon dioxide, hydrogen, and methane gas build-up.
3. High-fiber cereal and snack bars
Often, these foods contain chicory root and inulin supplement fibers. As such, they lead to bloating and gas. To avoid a gassy situation, opt for cereal or a snack bar that doesn’t include these fibers.
4. Dairy products
Being lactose-intolerant means the body doesn’t produce an adequate amount of lactase. So, milk, ice cream, cheese, and other lactose products don’t digest well. A primary symptom of this is gas. Fortunately, grocery stores sell lactose-free dairy products.
5. Cruciferous vegetables
Some examples of vegetables in this category include cabbage, Brussels sprouts, cauliflower, asparagus, broccoli, and kale. Although healthy and delicious, they’re high in fiber. Especially if you eat large amounts, you can expect to feel bloated and have gas.
6. Whole grains
Again, with high fiber content, along with starch and raffinose, whole grains like oats and wheat prove gassy. Bacteria in the large intestine break down these vegetables, which in turn, causes gas. Now, if you like grains, you can eat rice since this doesn’t produce a gassy effect.
7. Highly processed foods
Foods that contain a large amount of sugar are especially notorious for causing gas. This includes desserts such as cookies and cakes. The bacteria in the intestine feed off sugar. This leads to a fermentation process that converts sugar into gas.
8. Carbonated beverages
Yes, carbonated beverages are fun to drink but they also dramatically increase the amount of air swallowed. As the air passes through the intestine, it leads to burping and gas. Good alternatives include tea, water, and if you need something a little sweet, natural juice.
9. High-fat foods
Foods like peanut butter, eggs, cheese, and even certain fish taste so good. But they’re also high in fat. So, it takes longer for the body to digest them, which makes it harder for the stomach to empty. Along with a sensation of being full, nerves send signals to the brain that cause pain, hunger, and gas.
Sadly, even fruit can cause gas. Particularly, pears, apples, prunes, and peaches because they contain sorbitol. Remember, this is hard for the body to digest. But some fruit also has soluble fiber. These two things combined cause bacteria in the intestines to produce carbon dioxide, hydrogen, and methane gas.
11. Yeast products
Yes…that includes beer. But other yeast products like alcohol, as well as pickled and fermented foods also lead to gas. Not only that, but these products cause cramping and bloating. The worst part, gas produced by yeast products have an extremely foul odor.
People who love onions use them for all kinds of dishes. Similar to sorbitol and raffinose, the natural sugar in onions, known as fructose, creates a gassy problem as bacterial in the intestine breaks them down. This applies to all types of onions, as well as shallots.
The protein found in meat stays in the stomach longer than other foods. For that reason, bacteria and sugar build-up. The outcome…bloating and gas. But here’s a tip…eating small portions and chewing meat well can help lessen the effect.
Nuts make a great snack if you don’t mind getting gas. Along with protein, they contain fiber and healthy fats, all substances that cause flatulence. Now, if you love nuts, eat them in moderation and avoid cashews as they’re the worst when it comes to gas.
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