Feeling gassy and bloated is a common feeling we’ve all experienced from time to time but for some people it can be a regular occurrence.
Bloating, burping and passing gas is a result of either swallowing too much air or the breakdown of food in the digestive tract. It’s isn’t uncommon to experience these symptoms but when it becomes uncomfortable and sometimes embarrassing, it could be worth looking at the types of food you consume.
Certain foods can be too difficult for the gut to break down and gas is the leftover product when those foods sit in your colon where the undigested particles are fermented. While everyone is different and reacts to different foods, there are certain foods that can cause us to bloat and pass gas more frequently.
So if you want to know how to get rid of bloating through the foods you eat, try eliminating these 8 gas-producing culprits.
1. Dairy Products
Lactose is found in most dairy products and it’s this sugar that many people find hard to digest if they don’t produce enough of an enzyme called lactase. As a result, a lactose intolerance is established which increases bloating and gas. Try switching to lactose-free milk and cheese or soy alternatives.
2. Vegetables containing complex sugar
While vegetables shouldn’t be avoided in your diet, some such as broccoli, cabbage, asparagus and Brussel sprouts can increase bloating and gas. This is because they contain a complex sugar called raffinose. The body can sometimes have a bad time digesting this sugar and passes it through to your large intestine where bacteria break it down and produces excess gas and therefore bloating.
3. Fruits with sorbitol
Fruits such as apples, pears and prunes contain another type of sugar that the body can find hard to digest, called sorbitol. This, together with soluble fibre, is also passed through the large intestine ready to be broken down by bacteria and as a result large amounts of hydrogen, carbon dioxide, and methane gas are produced which can cause excess bloating.
4. Whole Grains
Whole grains, while containing high amounts of fibre, also contain raffinose – the same complex sugar found in vegetables. If you’re looking for a grain that doesn’t cause gas and bloating, rice is a good option.
Beans are another source of raffinose and are probably the most well-known cause of excess gas and bloating. Try soaking beans overnight to reduce the amount of gas produced.
6. Fizzy Drinks
Carbonated drinks such as sodas cause gas and bloating in a different way. The amount of air swallowed is increased with the fizzy air bubbles and causes air to get trapped in the digestive tract. Try drinking non-fizzy drinks such as tea and water as an alternative.
7. Processed Foods
Processed foods are all full of stuff that isn’t particularly good for the body but the main culprit for gas and bloating is lactose and fructose. This combination reeks havoc on the digestive system and it isn’t uncommon to feel quite bloated after feasting on snack foods especially if they are high in salt.
You can find onions in a lot of savoury dishes but as much as they add a dimension of flavour to a meal, they also contain fructose that contributes to the high amount of gas produced when broken down by bacteria.
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