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Some foods are more likely than others to cause gas. Here’s a list of the top offenders and tips for avoiding them.
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Foods that contain carbohydrates
Different foods can cause gas for different people. Foods that contain carbohydrates, such as bread, pasta, and certain fruits and vegetables, are the main source of gas. When these foods are not digested properly, they can cause gas. Other foods that can cause gas include beans, cabbage, broccoli, and onions. Dairy products can also cause gas.
Foods that contain lactose
Lactose is a type of sugar found in milk and other dairy products. It’s also sometimes added to processed foods. When people with lactose intolerance eat or drink foods that contain lactose, they experience gas, bloating, and diarrhea.
Lactose intolerance is caused by a deficiency of the enzyme lactase, which breaks down lactose into simpler sugars that can be easily absorbed into the bloodstream. Lactase is produced by the cells that line the small intestine.
People with lactose intolerance can usually tolerate small amounts of lactose in their diet. Some can also consume dairy products if they are started slowly and increased gradually over time.
Foods that contain fructose
Fructose is a type of sugar found in many fruits, vegetables and sweeteners. It is also used as an additive in processed foods. When you eat or drink fructose, it is broken down by your body and turned into gas. Foods that contain fructose can cause gas and bloating.
Here are some common foods that contain fructose:
-Fruits: apples, grapes, pears, plums, watermelon
-Vegetables: artichokes, asparagus, Brussels sprouts, cabbage, onions
-Sweeteners: agave nectar, honey, maple syrup, molasses
-Processed foods: breads, cereals, cookies, crackers, fruit juices
Foods that contain sorbitol
Sorbitol is a sugar alcohol that is often used as a artificial sweetener. It is found in many diet foods and sugar-free candy and gum. Sorbitol is not fully absorbed by the body and can cause gas and bloating. Other sugar alcohols include xylitol, lactitol, maltitol, erythritol, and mannitol.
Foods that contain xylitol
There are a few specific types of food that are more likely to cause gas. One of them is food that contains xylitol. Xylitol is a sugar alcohol that is found in some fruits, vegetables, and nuts. It is also used as a sweetener in some processed foods. When xylitol is metabolized, it produces methane and carbon dioxide, which can cause gas and bloating.
Foods that contain cellulose
Cellulose is a type of carbohydrate found in plant foods. It’s a structural component of plant cell walls and is indigestible by humans. When we eat foods containing cellulose, it passes through our digestive system mostly intact. As it moves through the intestines, bacteria break down the cellulose and release gas.
Foods that contain cellulose include: grains, beans, vegetables (such as broccoli, cabbage, carrots, and Brussels sprouts), and fruit (such as apples, bananas, and pears).
Foods that contain wheat
There are several different types of carbohydrates — simple sugars, complex carbohydrates and fiber. Foods that contain wheat, such as bread and pasta, are a good source of complex carbohydrates. Wheat is also a common ingredient in many processed foods, such as cereals, crackers and cookies.
Fiber is another type of carbohydrate that is found in plant foods, such as fruits, vegetables and whole grains. Fiber cannot be digested by the body, so it passes through the gastrointestinal tract undigested. When fiber reaches the large intestine, it acts as a “bulking agent” and helps to keep stool soft and easy to pass.
Many people experience gas after eating foods that contain wheat or other complex carbohydrates. Fried foods, fatty foods and spicy foods can also cause gas.
Foods that contain soy
Soybeans and products made from soy, such as tofu and soy milk, are common gas-causing foods. Foods that contain soybean oil or flour may also cause gas.
Foods that contain beans
Beans contain oligosaccharides, which are a type of carbohydrate that the human body cannot break down. When these carbohydrates reach the large intestine, bacteria ferment them and produce gas. Garbanzo beans, navy beans, black-eyed peas, lentils, and soybeans are particularly gassy.
Foods that contain cabbage
Many people experience gas after eating foods that contain cabbage. Cabbage is a type of vegetable that is rich in fiber and carbohydrates. When these complex carbohydrates are not broken down properly, they can fermented by bacteria in the large intestine, resulting in gas and bloating.
