Categories: Conditions

12 foods that produce intestinal gas

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Discover the 12 foods that produce intestinal gas.

Some foods contain certain components that negatively affect the intestine, causing abdominal distension or a feeling of a bloated belly, excess gas, diarrhea, or excessive belching, among others. Around 16-30% of people report that they suffer abdominal distention regularly.

If this is your case, in this article you will learn to identify which are the foods that produce gases and therefore, may be responsible for your belly swelling after eating.

What foods produce gases?

As we mentioned previously, there is a list of foods that produce gases in our bodies.

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Depending on the conditions of our digestion, the type of food, and the amount we consume, we can be more exposed to the production of gases or not, being important to note that it is a normal process of the body.

Note: Foods are only excludable from the diet when they cause us harm or disorders, as in the case of irritable bowel syndrome or intolerances.

Here is a list of 12 of the foods that produce the most gases in our body.

1. Dairy products

Dairy products include a wide variety of foods that come from milk, usually cow’s milk. These foods contain lactose, a type of sugar found in milk that is responsible for many digestive problems.

This disorder is known as lactose intolerance and consists of the inability of the body to digest and metabolize this sugar, which causes gas, diarrhea, and abdominal bloating.  

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Note: If after consuming milk, or dairy-derived foods such as yogurt, cheese,  butter, or any other, the aforementioned symptoms occur, likely, you do not tolerate lactose. About 80% of the world’s population suffers from lactose intolerance, but very few people are aware of it.

2. Garlic

  Garlic is a plant used as a condiment to add flavor to many recipes and also has a long history of use as a medicinal plant.

However, garlic contains indigestible substances called fructans, belonging to the famous group of carbohydrates  FODMAP.  

FODMAPs are carbohydrates present in food that the human body cannot metabolize and assimilate, so their consumption generates excess gas production and belching and the belly tends to swell.

3. Lentils

Lentils are a type of legume known mainly for their high fiber content  (8 g / 100 g). Fiber is an essential and healthy nutrient for humans, but when ingested in excess it can become a problem that causes, among other symptoms,  flatulence.

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In addition, lentils are also rich in FODMAP carbohydrates, which favor the production of gases and the bulging of the abdomen, as mentioned, due to their digestion difficulty.

Important: To reduce the negative effects of lentils, it is advisable to soak them the night before preparation and germinate them, that is, let sprouts emerge.

4. Onions

This almost essential ingredient in the preparation of any dish, both hot and cold, also poses gas problems.

Like garlic, onions are also high in fructans, so excessive intake of this vegetable may have the ability to cause intestinal discomfort, including constipation and flatulence.

Also, several studies have shown that onions contain certain allergens responsible for excess flatulence in some people. 

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5. apples

We all thought that apples were only profit-making foods, but like almost everything in this world, this fruit also has its “dark side.” People prone to gas and a bloated belly should avoid eating apples, as they are rich in fructose and fiber.

Fructose is a type of FODMAP, whose negative effect I have already explained, and excess fibers can be counterproductive to our diet because it can increase gas production in the intestine. 

6. Beans

Beans are legumes rich in protein, super nutritious food that should be included in our diet, but that poses a problem for the digestive system.

It is the same as in the case of lentils: beans contain a lot of fiber and a class of FODMAP carbohydrates, the so-called alpha-galactosides.

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Both substances contribute to excess gas production and therefore increase the chances of suffering from discomforts such as bloating and flatulence.

Important: To reduce the negative effects of beans and legumes in general, it is advisable to soak them the night before they are prepared and germinate them, that is, let sprouts emerge.

7. Cruciferous vegetables

All vegetables are healthy and are an essential food that cannot be missing from our daily diet. However, some people may be more sensitive than others to certain components in vegetables, such as FODMAPs.

This is the case of people who suffer from irritable bowel syndrome (IBS), a digestive disorder that is worsened with the consumption of FODMAP-type carbohydrates.

Cabbage, broccoli, Brussels sprouts, or cauliflower are just a few examples of cruciferous vegetables that have FODMAP content and can therefore cause bloating and gas.

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8. Fizzy drinks

Carbonated drinks, as the name suggests, contain large amounts of gas that can build up in your stomach.

The carbon dioxide present in these types of drinks tends to promote excessive belching and swelling of the belly, very annoying symptoms.

Note: It is one of the habits that must be reduced on a large scale, especially because they do not provide nutrients or any type of benefits.

9. Beer

The consumption of beer is associated with an increase in the volume of the belly, that is, with the appearance of a large belly that protrudes from the body, in a rather peculiar way.

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Many people believe that this information is a legend, but to some extent, it is true, because it has the following effects:

Beer contains easily digestible carbohydrates that inhibit the burning of fat, which can accumulate in the belly.

It is a carbonated drink, that is, it contains carbon dioxide, and is rich in FODMAP carbohydrates, which are equivalent to the accumulation of gases in the stomach.

It is made with cereals that contain gluten, a substance that can create allergic reactions whose main symptom is swelling of the abdomen.

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10. Wheat

  Wheat is the main ingredient in a wide variety of foods that most people consume daily bread, flour, pasta, cookies, cakes, etc.

But, unfortunately, this cereal can be the cause of many digestive problems, such as stomach pain, diarrhea, abdominal bloating, flatulence …

And is that wheat contains gluten, an element that is a problem for people with intolerance or sensitivity to gluten, an increasingly common digestive disorder.  It also has a high amount of  FODMAP carbohydrates.

11. Rye

Rye is a cereal belonging to the wheat family and is used as an ingredient in cooking (rye flour) and to make beer or whiskey.

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Although it contains less gluten than wheat, its consumption can cause the same digestive discomforts related to the production of excess gases and is a prohibited food in any gluten-free diet, suitable for celiacs and those who are sensitive to gluten.

12. Barley

Barley production is mainly used to make beer, whiskey, and gin and as feed for livestock. However, it is also a cereal suitable for human consumption, they are rich in fiber and also gluten.

Again, these two components would be responsible for obtaining symptoms such as flatulence, abdominal distention, and excessive belching, among others, that a person may experience after ingesting barley.

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