6 Main Types of Food That Cause Gas and How To Avoid Those Embarrassing Farts 💨
Oohhhhhh! WHO was THAAAAT?
Who hasn’t been in that embarrassing situation when you just have to expel that build-up of gas inside you. You think you’ve gotten away with it unnoticed, but slowly the realization that the game is up dawns upon you; all eyes are on YOU.
What did you eat to put you in this situation; more importantly, how you can you avoid it in the future?
For starters, don’t beat yourself up about it; farting is an entirely normal and healthy thing to do. Farts need to come out, but it can be inconvenient for others and embarrassing for yourself when they do.
Your farts are caused by gas that builds up inside you for a couple of reasons. Firstly, as a result of the amount of air you swallow when eating and, secondly, because of the type of food you eat.
Different foods will cause varying levels of gas build-up in different people because not everyone has the same gut bacteria. However, there are some foods that are recognized as the usual suspects for us all:
1. Cruciferous Vegetables Can Cause Gas And Bloating
Broccoli, cauliflower, cabbage and Brussel Sprouts are an example of cruciferous vegetables. They all contain a high amount of fiber which is utilized by bacteria to create energy. The bi-product of this metabolism, however, is excess gas.
2. Oats and Whole Grain Can Make You Gassy and Bloated
Whole Grain Foods like whole-wheat bread, oats and other grainy foods cause gas for the same reason; their fiber content. Fiber, of course, is not bad to eat; it’s recommended for your heart, digestion and weight control. Introducing it into your diet gradually will allow your body to adjust and drinking plenty of water will also reduce a build-up of gas from the fiber.
3. Lactose in Dairy Could Be the Cause of Your Tummy Troubles
Dairy Products like Milk, cheese and yogurt all contain lactose - a type of sugar. As they age, for many people (a survey conducted by the U.S National Library for Medicine suggests it is as much as 65%), it becomes difficult for them to digest this sugar.
This can cause a build-up of gas and constipation, but experiencing these symptoms does not mean you are totally allergic to lactose. You may just have some sensitivity towards it, and this can easily be remedied by opting for dairy that is low in lactose. Lactase enzyme supplements are also available to help people properly digest dairy products.
Symptoms are usually mild and you should contact your doctor if you experience any severe abdominal pain as this could be a sign of a serious health issue.
4. Feasting on Fruit and Fructose Could Produce a Lot Of Gas
If you experience a build-up of gas after eating some fruit, it could be as a result of fiber. In the same way, as it happens with cruciferous vegetables, the bi-product of fiber metabolizing to energy is gas.
High levels of sugar in fruit, fructose, can also leave people feeling bloated by gas due to their fructose intolerance. This is a lot less common than people’s intolerance to lactose.
The International Foundation for Functional Gastrointestinal Disorders (Iffgd) lists the following as the main gas-producing culprits of the fruit world: apples, apricots, bananas, peaches, prunes and raisins.
5. Beans, Lentils, Nuts, and Peas - Culprits for Flatulence
Beans, lentils, nuts and peas are all high in fiber. By now, we know what the bi-product of fiber’s transfer to energy is - more gas, right! The good thing is that a lot of the fiber is contained on the skins of these legumes, so washing them can reduce the amount of fibre you consume. Less fibre - less farting!
6. Sparkling Water and Carbonated Drinks Can Make You Fart
Fizzy drinks cause you to swallow extra gas, so it’s clear to say that some of this will get trapped and end up as a fart waiting to get out. Many carbonated beverages contain Sorbitol, an artificial sweetener, which is difficult to fully absorb so ferments causing more gas. The best advice is to avoid fizzy drinks and, if you must have them, make them sugar-free.
So, try avoiding these 6 types of foods that cause gas and see if it reduces the number of embarrassing situations you find yourself in.
Hopefully, that will do the trick, and your farting will be reduced at least.
But, I can hear you say:
I Am Always Farting; What Can I Do To Stop It?
Flatulence, gas, wind, farting; call it what you want, it can be both unpleasant and embarrassing. So, what can you do if you are always farting? Here are just a few brief suggestions to help you:
On average, you will fart between 5-15 daily (which equates to around 1-3 pints of gas) and, although this may seem a lot, it is quite normal. You may feel that you are definitely at the higher end of this scale, but that’s probably because you are aware of all your own farts and not all the farts of others.
Luckily, the majority of farts go unnoticed as they are noiseless and odorless. So, if you are always farting; what can you do? Maybe just be content you are the only one that knows!
If, however, you are still paranoid about being caught in one of those embarrassing, awkward situations again, here are:
15 Possible Remedies to Your Excessive Flatulence
Usually, you should have no need to worry about excessive flatulence - it is a perfectly natural thing for your body to do. OK, you might think you fart more than others, but that could just be down to what you eat.
If you feel that your pattern of farting has altered for the worse or it is making you feel overly embarrassed or awkward, try one or more of these 15 possible remedies to your excessive flatulence:
1. Eat slowly and deliberately
Racing down your food can cause you to swallow excess air which can become trapped in your stomach. This is the most significant cause of gas build-up in your body and, although you cannot avoid it, you should try to reduce the amount of air you swallow. Eating slowly and deliberately; taking time to sit down and eat your meal is one way to achieve a reduction.
2. Avoid chewing gum
Chewing gum may be a good way to maintain fresh breath and reduce your snacking, but it is also a great way to swallow air. The whole time you are chewing your gum, you are also swallowing air; air which gets trapped inside and increases your need to fart.
3. Be aware of food allergies and intolerance
You may be intolerant to certain foods or have a mild allergic reaction that you are not aware of which could be causing your body to produce excess gas. Recording what you eat and when you fart, may help identify these sensitivities.
4. Avoid tight-fitting clothes
Wearing loose-fitting clothes helps in 2 ways. Firstly, it helps you remain comfortable when bloating does occur. Secondly, loose clothes will allow the gas to escape with more ease - restricting the gases escaping is one of the causes of the farting sound.
5. Try an elimination diet
If you suffer from excess gas, you might find help from using an elimination diet. This works by you first eliminating all known gas-producing foods from your diet. You then introduce them, one-by-one, to assess those that are the leading cause of your gas.
6. Reduce foods that are high gas producers
We’ve already discussed some of these foods earlier; foods that contain fiber, lactose, fructose, etc. Also starch, which is found in all carbohydrates. These undergo fermentation in your intestines, and gases are released during this process.
I was very specific in using the word ‘Reduce’ because you do not want to cut these things out entirely as they are part of a balanced diet. So remember, consider reducing your intake of fruits, cruciferous vegetables, legumes, fizzy drinks, whole grains and starchy foods.
7. Stop smoking
Smoking is not only bad for your health; it plays havoc with your farting. Why? Because when you inhale smoke, you also swallow some air. This is not just the case for tobacco smokers; the same principle applies for ‘vaping’ and other forms of smoking.
8. Increase your exercise levels
Exercising regularly will help you maintain a healthy digestive system. This does not have to be training for the next ‘Iron Man’; even a gentle walk after dinner will improve your digestion.
9. Stay hydrated
Drinking plenty of fluids (preferably just water and certainly not fizzy drinks) will keep you hydrated. This will help keep things flowing easily in your digestive system and reduce your chances of getting constipation and the gas that comes with it. Aim to drink a minimum of one glass of water with every meal.
10. Avoid fizzy drinks
With these, you are not only swallowing air by accident; you are actively drinking air. Each fizz is a bubble of air which goes straight into your stomach. It has to come out some way, and one of those ways is through farting. Remove these drinks from your diet, and you should notice a drastic decrease in your level of farting.
11. Try taking probiotics
These are supplements that are rich in the same bacteria that you have in your digestive system. They assist in the digestion process and can even reduce the amount of gas that is produced during digestion.
It may take a while for your body to adjust to probiotics; during this initial period, you may even experience an increase in gas production. This will be temporary, and it will reduce as your digestive system adjusts.
Pro-biotics are standard and readily available via the internet. Just make sure you choose the right ones, here is how >>>
12. Try taking enzyme supplements
Results of testing conclude that enzyme supplements can assist in breaking down proteins and carbohydrates, thus helping counter many digestive diseases. A result of this breakdown procedure is that gas production is also reduced in the small intestine.
If, however, they are not broken down before moving to the large intestine, it will be a different set of bacteria working on breaking them down. This can lead to an increase in gas production.
A typical enzyme supplement is Lactase, which can be used by people with Lactose intolerance to digest dairy products.
13. Try Drinking Peppermint Tea
Peppermint tea is a great drink to help settle your stomach and aid digestion. Try drinking it regularly, perhaps before sleep, to help reduce the amount of gas you are producing.
14. Try to avoid becoming constipated
The best way to avoid constipation is to stay hydrated. Increasing the amount of fiber you eat will also help, but this does increase your gas production, so there is a balance to be had.
Being constipated can lead to a build-up of gas. Because the stool’s escape route is blocked, it stays in the colon and continues the fermentation process - creating even more gas. This gas can have a particularly unpleasant smell.
As well as drinking and increasing fiber consumption, there are also various medications available to ease constipation.
15. Eat Non Gassy Foods
So, we’ve spoken quite a bit about foods to avoid, but what about foods that you do not have to worry about?
Which foods will not produce much gas?
Of course, it is important to maintain a healthy, balanced diet, and this will include ‘gassy’ and ‘non-gassy’ foods. But, just so that you are aware and can make your choices accordingly, here are some foods that could help keep the gas levels down:
- Selected Fruit. Eating a large amount of ANY fruit can most certainly cause gas for most people. However, with these ones, you can consume in moderation, and you could get away with minimal gas: berries, cantaloupe, clementines, honeydew melon and kiwi fruit.
- Low-gas vegetables. Medical research indicates that sufferers of Irritable Bowel Syndrome should limit the amount of gas-causing vegetables in their diet. You too, can reduce the amount of gas you get from vegetables and still maintain your recommended intake of ‘5-A-Day”. Try these low-gas alternatives: asparagus, avocado, bell peppers, pak choi, carrots, cucumber, green beans, spinach and zucchini. Also, most leafy green vegetables do not cause a build-up of excess gas. Cooking them will also help with the digestion process.
- Some whole grains. Pretty much all carbs will cause gas so, if you choose to eat whole grains, opt for the ones that cause the least gas. These include: rice, rice-bread and quinoa. Also replacing regular and whole grain pasta with chickpea pasta has worked very well for many people.
- Dairy alternatives. Some low gas-causing diary alternatives you could try are: non-dairy milk, soy milk, probiotic yogurts. Also, many people find lactose-free milk very effective.
- Protein. High levels of fat from your meat can cause bloating because of gas. Stick to lean protein options like: fish, skinless chicken or turkey, eggs, tofu.
- Fermented foods. Sugar-free yogurt, fermented vegetables, kefir and kombucha are all foods that ‘pre-fermented’ the carbohydrates that would generally ferment in your intestine. So, the gases that are usually produced because of the fermentation process in your gut, do not have any means of production. Many nutritionists swear-by having fermented foods as part of your balanced diet.
- Spreads. Some spreads like those made from avocado, hummus and chickpeas etc are ideal to consume with your snacks and you will not have to run the risk of an excess gas build-up. Look out for ones containing simple ingredients or, better still, try making some for yourself. Try using chickpeas, olive oil, lemon juice and tahini as a simple recipe.
Many times it is not just the food types themselves that are the cause of gas and farting. You also need to consider the sauces, gravy and glazes that accompany them. They can be rich in sugar and have lots of onion which is a high gas producer.
If, after adjusting your diet and replacing high gas foods with low ones, you are still experiencing and excessively high level of gas, you should consult your doctor.
Farting can be embarrassing for you, but it is a perfectly natural bodily function and the sign of a healthy digestive system. Being aware of the gassy foods that are likely to cause excessive "passing wind" will help you avoid it; cruciferous vegetables, legumes, whole grains, fruits, carbonated drinks and dairy.
You can also try recording your food intake - your food and fart log; or taking some gas reducing tablets. Accepting the fact that you fart might make the (perception of the) problem go away itself.
Trying one or two of the 15 possible remedies to stop farting might also lead to you achieving the results you want. There are plenty to choose; from eating slowly to drinking peppermint tea.
Finally, know what you can eat and be aware of those foods that are lower gas producers. Remember that a balanced diet needs both types, so do not eliminate the high gassy foods totally. You will at least now be armed with the information to choose more wisely.
Now you should be in a much better position and know how to avoid those embarrassing farts.