Bloating and gas are annoying GI symptoms that plague us all sooner or later. While a minor attack of gas is benign, over-the-counter or chronic gas and bloating are infuriating and embarrassing. Both are probably a function of what you eat. There are culprits with a shady reputation to cause Gas in stomach through chemical reactions and additives in your GI tract.

Knowledge about gas-forming and bloating foods will assist you in eating more carefully. The following, we explain stomach gas formation, outline 7 worst gas foods, and provide prevention and control methods.

Understand Stomach Gas Symptoms

Gas is usually made when food material that the body is unable to digest is fermented by bacteria in the colon. But whenever something gassy or more gas-producing happens, the belly distends or gets bloated, bloating.
Abnormally gassy in stomach is described as follows:

  • Discomfort or cramping of the stomach
  • Bloating or fullness
  • Excessive belching or passing of gas
While these are symptoms that will be suffered by everyone with gastrointestinal disease, diet is a leading culprit. There are Gas-producing foods and more likely to be fermented in the intestine and thus pass gas in the gastrointestinal tract. Having an understanding of which of these types of foods to steer clear of can eliminate symptoms and keep one's family from more endless groaning.

7 Foods That Cause Bloating and Gas

Some Foods to avoid for bloating are as follows:

1. Legumes and Beans

The multifarious beans and legumes-technically known as pulses-include chickpeas, lentils and black beans-are all rich in protein, fiber and other nutrients. These foods provide complex carbohydrates mostly found as oligosaccharides. These cannot therefore be broken down in the human context, but are passed into the large intestine, where they undergo Fermentation in the gut by the gut bacteria.

Beans and digestion are enemies. Gases like methane, hydrogen, and carbon dioxide are released during fermentation and are notorious for causing flatulence and distension. Legumes and flatulence have thereby been blamed for causing inconvenience to the digestive system. Boiling the beans and letting them rest overnight will occasionally prevent their gas-producing tendency.

2. Cruciferous Vegetables

All these four vegetables i.e. cauliflower, broccoli, Brussels sprouts, and cabbage are Cruciferous vegetables and gas is bound to occur. They are extremely similar in their health impacts as both of them have an enormous quantity of antioxidants and fiber. Both of them also have an incredibly enormous quantity of raffinose, a polysaccharide and difficult to digest for some individuals.

Raffinose is digested through the length of the intestines, and bacteria split it to produce gas. Apart from this, these vegetables also have extra fiber, and when consumed in large quantities, this will form gas. Even cooked cruciferous vegetables have some amount of raffinose and fiber and thus becomes more digestible.

3. Dairy Products

Most people who are lactose intolerant will be having gas and bloating, the disorder in which a person cannot digest Dairy and lactose intolerance is the reason. People who are lactose intolerant don't have adequate amounts of an enzyme called lactase, which digests lactose.

If lactose is not broken down in the small intestine, it would be fermented by colonic bacteria and lead to gas and bloating. Diarrhea and cramps begin thirty minutes after ingestion of milk, cheese, yogurt, or ice cream most commonly. These symptoms may be avoided by avoiding in lactose intolerance by using lactose-free milk or alternative such as almond, soy, or oat milk.


4. Carbonated Beverages

Carbonated drinks like beer, soda, and seltzer water have dissolved carbon dioxide gas. The Carbonated drinks and gas is retained in the digestive system when ingested with accompanying bloating and discomfort.

Apart from gas carbonation, gulping air is what one obtains when he/she gulps down the carbonated beverages rapidly, thereby producing the gas in the stomach. Slow drinking while one is consuming the carbonated beverages and limiting the consumption of such drinks go a long way towards preventing bloating as well as gas.

5. High-Fiber Foods

High-fiber foods and gas go hand in hand if brought into the diet right away or consumed in excess. Fiber promotes normal bowel movement and normal digestion.

Whole grains, cereal bran, raw vegetables, and nuts are some of the fiber-dense foods that will be gassy. Indigestible fiber will add bulk to stool and, at times, will cause gas and fermentation. Inching towards more fiber and water might enable your body to adjust more comfortably with less gases.

6. Fruits High in Fructose

Fructose naturally occurs in fruits and is not absorbed by other people—a condition known as fructose malabsorption. Malabsorbed fructose is passed on to the colon and ferments and causes gas and bloating.

Fruit rich in fructose is watermelon, mangoes, and apples, as well as pears. Such fruit causes symptoms of the gastrointestinal tract in susceptible patients. Low-fructose fruit like banana, berries, and citrus fruit can be tolerated by susceptible patients.

7. Sugar Alcohols

They are found in diet foods, protein bars, gum, and sugar-free candies. Although lower in calories than sugar, the sugar alcohols are indigestible by the small intestine.

Because they are not easily digested, Sugar alcohols and digestion are friends. Sugar alcohols are not absorbed in the small intestine and are not excreted unchanged by the large intestine to be fermented and give rise to gas as well as literally causing diarrhea. Sensitive individuals need avoidance or reduction of sugar alcohol foods in their prevention of bloating and gas.

Prevention of Bloating and Gas: Important Facts to Remember

  • Chew slowly in order not to swallow too much air.
  • Consume plenty of water to enable fiber to be expelled from your body.
  • Increase high-fiber foods gradually in order to enable your digestive system to adjust.
  • Strat heavy Gassy vegetables like beans and broccoli early to enable them to digest well.
  • Steer clear from drinking carbonated drinks and sweetened beverages.
  • Experiment with lactose-free milk and dairy items in case there is a possibility of lactose intolerance.
If by the above there is gas and bloating, get a doctor to rule out other causes of IBS, celiac disease, or small intestinal bacterial overgrowth (SIBO).

Conclusion

Gas and bloating are often attributed to particular foods that cause fermentation in the intestines and let off excess gas. Simply being aware of typical Foods that cause bloating like beans, cruciferous vegetables, milk, and soda can reduce discomfort and promote digestive well-being. Slowing down food changes and listening to your body can be the magic bullet in quieting gas and bloating in a beneficial way.

Please book an appointment with the best Nutritionist in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 03171777509 to find the verified doctor for your disease.