Some people have more gas than others, which may be uncomfortable or embarrassing. However, gas itself is not cause for alarm. Did you think we missed any foods? Share them here ». Here are the types of foods that cause the most gas. When you think of foods that cause gas, beans are probably at the top of the list.
Beans contain a lot of raffinose, which is a complex sugar that the body has trouble digesting. Raffinose passes through the small intestines into the large intestines where bacteria break it down, producing hydrogen, carbon dioxide, and methane gas, which exits through the rectum. To reduce gas without cutting out beans, one study found the over-the-counter product, Beano, effectively reduced gas for some people.
Soaking the beans overnight can also help reduce gas. Increased gas is one symptom of lactose intolerance. Whole grains such as wheat and oats contain fiber, raffinose, and starch. All of these are broken down by bacteria in the large intestine, which leads to gas.
Certain vegetables such as Brussels sprouts, broccoli, cabbage, asparagus, and cauliflower are known to cause excess gas. Like beans, these vegetables also contain the complex sugar, raffinose. However, these are very healthy foods, so you may want to talk with your doctor before eliminating them from your diet. Sodas and other carbonated drinks can add significantly to the amount of air you swallow.
When air gets into your digestive tract, it has to pass through somehow. This causes burping and may also increase how much gas you pass. If your stomach feels a bit rumbly after your daily apple, it could come down to the fiber, says Myers.
Fruit is also high in natural sugar, like fructose. The biggest offenders include apples, peaches, raisins, bananas, apricots, prune juice, and pears, according to the International Foundation for Functional Gastrointestinal Disorders.
Beans get their bad reputation for a reason. Bacteria in your intestines break down these sugars, resulting in all sorts of gas, like hydrogen, methane, and even sulfur responsible for that rotten egg smell. Rinsing and draining canned beans can help reduce some of these gas-causing properties, says Myers. Carbonated drinks can make you gassy because they cause you to swallow extra air, which gets trapped in your GI tract, says Myers.
That air eventually has to be released, and the only way out is in the form of gas. If you must have a fizzy beverage, go with a sugar-free seltzer. Protein is important for maintaining and building muscle, but eating too much of the nutrient can lead to major gas. That's because protein is broken into amino acids and absorbed into the bloodstream when you eat a normal amount, about one gram per kilogram of body weight, according to Kate Scarlata , R.
She previously explained to Men's Health that excess amounts of protein goes right to your colon, where gut microbes have a feast. This makes your body produce hydrogen sulfide gas and leads to farting.
If you're consuming protein shakes and bars, gassiness may be exacerbated. That's because they're often made from the milk proteins casein and whey , which is full of lactose, a major contributor to flatulence. Those sugar-free products may have fewer carbs and calories, but they could cause you to pass gas. Artificial sweeteners such as sorbitol , erythritol, and xylitol aren't completely absorbed by your intestine. Whole grains such as wheat and oats contain fiber, raffinose, and starch.
All of these are broken down by bacteria in the large intestine, which leads to gas. Oats can cause intestinal gas and bloating. To minimize side effects, start with a low dose and increase slowly to the desired amount.
Your body will get used to oat bran and the side effects will likely go away. Bananas may cause gas and bloating in some people due to their sorbitol and soluble fiber contents.
Studies have shown that trans fats, like the ones found in peanut butter are one of the number one causes of inflammation in the body. Such inflammation can lead to bloating, gas, and general digestive discomfort. The enzymes in mangoes help in breaking down protein content in the body.
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