Foods To Eat And Avoid For Gas Control

Do you feel like everything you eat causes gas in your gut? Are belches and burps your constant visitors? If so, look out for a few food rivals in your kitchen! 

Many people think something is wrong with their health, and that’s why eating any food leads to the uncomfortable feeling of gas and bloating. However, your body is not your villain here, and not every food produces gas. Watching your diet is the ultimate solution to the gas problem, and we present a comprehensive list of gas-forming foods to avoid.

Though bloating, burping, and passing of gas can be embarrassing, you must know you’re not the only one who experiences them. Gas is a normal part of the digestive process when the good bacteria in your gut help break down the food in the intestines. However, excess and incessant gas is formed when certain foods high in fiber or fructose become difficult to digest. 

Did you know most people pass gas 14-20 times a day on average? While some of you might face gas troubles more often than others, it’s no cause for concern. By identifying the foods that cause gas and limiting their intake, you can be well on your way to a more satisfying state of health. 

Get started with gas control by tweaking your diet. Remember that everyone’s body reacts differently to specific foods, so understand your triggers and plan your diet accordingly. So, let’s stream through the list of foods that cause bloating and gas.

Understanding gas-producing foods

Haven’t you experienced excessive burping immediately after drinking soda or other carbonated beverages? If you think avoiding such gassy drinks is the cheat sheet to saying bye to gas troubles, you’ll be surprised to know many foods that you eat daily can also be your bad guys. Beans, cruciferous vegetables, and dairy are notable gas-forming foods to avoid.

These foods contain carbohydrates, lactose, fructose, and fiber, which are not easily digested in the gut and lead to fermentation. This process results in the formation of gas, which can cause discomfort, abdominal pain, or bloating. 

Complement your diet with probiotics from The Good Bug to assist digestion and reduce gas formation. Let’s take a closer look at gas-producing foods and take steps to limit their intake.

List of gas-forming foods to avoid

If you’re ready to alter your diet and transform your health, let’s begin sidelining some foods that cause gas. You must understand that these foods are not altogether culprits, but knowing your triggers and sensitivities will help you tackle them. So, here is a list of foods that cause gas, bloating, and flatulence:

• Beans and legumes: Nobody can say no to a piping hot dish of dal tadka or beans masala, but what if these nutrient-dense foods also make you gassy? Yes, you heard it right. Beans and legumes contain complex carbohydrates and fiber, which are difficult for the body to digest. When these undigested food particles reach the colon, the gut bacteria act and ferment on them, leading to gas production.
• Cruciferous vegetables: Who doesn’t like the cream of broccoli soup or a green leafy salad? Cruciferous vegetables like broccoli, cabbage, cauliflower, etc., are hailed for their amazing health benefits. However, large amounts of raffinose and fiber in them can lead to bloating and flatulence.
• Carbonated drinks: The gut bacteria release gas during digestion, so imagine the excess gas from consuming carbonated sodas, water, and juices. This excess gas can cause stomach discomfort.
• Artificial sweeteners: Most of you use sugar-free alternatives while making food, but only a few know that sugar alcohols like sorbitol, mannitol, and xylitol present in these artificial sweeteners are gas-inducing.
• Dairy products: If you’re lactose intolerant (meaning your body cannot digest lactose sugar found in dairy products), you will most likely feel gassy when you consume milk or milk products. However, you must note that anyone can experience discomfort after eating dairy products due to their high-fat content.
• Fried and fatty foods: Do you enjoy eating fried chicken and oily chips but feel discomfort later? These foods slow digestion, causing the food to remain in the stomach for longer, resulting in gas formation.
• Processed foods: It’s easy to consume processed or packaged foods like breads, cereals, biscuits, and ready-to-eat meals. These foods are also more likely to cause increased gas due to the presence of artificial preservatives and excess sugars.
• Fruits: Apples, peaches, pears, and prunes are rich in natural sugars called fructose, which the body has difficulty absorbing, leading to gastrointestinal troubles. 
• Whole grains: If you start your day with a bowl of oats or wheat flakes, you will likely experience gas. Whole grains like oats, wheat, brown rice, rye, quinoa, etc., are well-known gas-producing foods due to their fiber content.
• Onions and garlic: Though a staple of Indian cuisine, onions and garlic are two foods to avoid for gas control. Onions contain fructan, the poor absorption of which causes gas as a by-product of bacteria fermentation. Some people might be sensitive to garlic or have an intolerance, leading to gas.

Tips to avoid gas formation from foods

Now that you know what foods cause gas and bloating, it’s time for a reality check: Should you completely avoid gassy vegetables and foods? The answer is no; you can still enjoy these nutritious and tasty foods in moderation. While we’ve asked you to avoid gas-forming foods, simple steps can complement your diet to reduce gas problems. Here are a few tips to prevent gas:

• Opt for cooked vegetables rather than raw: Eating vegetables raw, as in a salad, has a certain crunch, but it may not suit your gut. So, always cook your vegetables before consuming them. Cooking helps break down complex carbohydrates and makes them easier to digest.
• Gradually introduce fiber into your diet: Fiber aids digestion, but adding too much at once can cause stomach problems. Hence, start with a small portion and gradually increase the fiber content of your diet. Adding The Good Bug’s dietary fibers might help your body manage the digestion of complex carbohydrates better.
• Replace carbonated beverages with water or herbal tea: Carbonated drinks can create excess air in the gut, so limiting their intake is wise. Instead, opt for water or herbal teas for added benefits. 
• Keep a food diary: Jot down the foods you ate at a specific time. If you experience gas, refer to this diary to identify which food might have triggered the problem. 
• Practise slow eating: When you gulp food, chances are high that you swallow air, which gets trapped in your gut, making you feel gassy. Therefore, eat slowly and relish every bite you take. 
• Engage in light physical activity: Simple exercises like walking, jogging, or running can prevent gas buildup in your gut. Also, practise meditation or yoga to manage stress and improve your gut health.

The above tips are helpful for gas control. However, if the symptoms persist, consult a doctor, as it could indicate underlying health conditions like irritable bowel syndrome (IBS) or celiac disease. 

With these tips in mind, let’s move on to something more cheerful—foods that can help reduce gas.

List of foods that help reduce gas

Food is like a powerful weapon that can cause injury to oneself but also helps you protect yourself from outside forces. We’ve already seen some gas-forming foods to avoid, but did you know certain foods can help with gas troubles? Though you cannot enjoy dals and oats the same way, we present a few delicious foods that prevent gas:

• Animal protein: Meat, eggs, and fish are fantastic protein sources that will keep you fuller and satisfied without the unwanted side effects of gas and bloating.
• Vegetables: Not all vegetables are created equal when it comes to gas. Including low-carb choices like carrots, zucchini, and lettuce will add essential nutrients to your diet without causing a rumble in your tummy.
• Fruits: Though avoiding apples and peaches is good for gas problems, you can still satisfy your fruit cravings with berries, kiwi, and pineapple. These delicious fruits are low in gas-producing sugars, making them a perfect guilt-free snack.
• Fermented foods: Have you ever heard of kombucha, kefir, or kimchi? They're fermented foods packed with gut-friendly bacteria that aid digestion and reduce bloating.
• Grains: Choose gluten-free bread or quinoa if gluten is your gas source. These grains will provide the energy you need without the digestive discomfort.
• Dairy alternatives: Even if you’re lactose intolerant, nobody says you cannot consume milk. Instead of dairy milk, opt for plant-based options like almond or coconut milk. You'll still get a creamy, delicious drink without the potential for gas and bloating.
• Snack options: Healthy snacking doesn't have to be a guessing game. Choose hard cheeses, dairy-free gelato, or stick to your non-gassy fruits and veggies. These tasty treats will satisfy your cravings without causing gas.

Get ready to embrace a world of delicious, gut-friendly options with these foods that reduce gas!

Whether you like it or not, you will face gas issues at some point. How you handle them and take active measures makes all the difference. The list of gas-forming foods to avoid will help you navigate the choices. While limiting the intake of gas-triggering foods is a big step toward gut health, you must not disregard dietary and lifestyle changes. 

Understand what works best for you; you’ll see the magic unfolding! Now, there’s no more pain or embarrassment, as The Good Bug is here to boost your gut health. Our vast collection of prebiotics and probiotics are effective reinforcements to your health. Consult with our expert team today to get the right probiotics for you. 

References

https://www.healthline.com/health/foods-that-cause-gas#vegetables

https://www.webmd.com/digestive-disorders/features/secrets-gas-control

https://www.medicalnewstoday.com/articles/314530#foods-to-avoid

https://iffgd.org/gi-disorders/symptoms-causes/intestinal-gas/

https://www.gastro-nyc.com/got-gas-avoid-10-foods-vanguard-gastroenterology-in-new-york-ny/

https://www.verywellhealth.com/non-gassy-foods-1944688

https://www.gastroconsa.com/everything-i-eat-gives-me-gas-and-bloating-doctor-advice/

https://iffgd.org/gi-disorders/symptoms-causes/intestinal-gas/foods-that-may-cause-gas/