Yet, many people feel that gas is something to hide. What’s more, it can be uncomfortable. For people with inflammatory bowel disease (IBD), gas and bloating are common problems during flare-ups.
This article lists some of the most common foods that cause gas. While there’s no way to completely get rid of intestinal gas, avoiding or cutting back on foods that cause it may help relieve some discomfort.
Instead, the sugar passes undigested into the colon, where it is fermented by the “good” bacteria in your gut. Gas is produced as a byproduct of this process.
Some people find relief from gas when they take an enzyme supplement such as Beano. This product breaks down the sugars in beans to make them easier to digest.
Instead, it undergoes fermentation in the large intestine. The gas produced by fermentation then exits as intestinal gas.
So, unless eating them is too uncomfortable for you, it’s likely best not to cut them out completely.
People who are lactose intolerant lack the enzyme lactase, which is necessary to break down lactose (milk sugar). This results in gas and bloating, among other symptoms.
Besides milk itself, dairy products such as ice cream, cheese, and yogurt contain lactose. In addition, there may be dairy ingredients in other products, so it’s essential to read labels carefully.
Note that lactose intolerance is different than a true milk allergy. People with a milk allergy should avoid milk in any form at all times.
If you avoid dairy altogether, you will need to find other food sources for your daily calcium intake.
Wheat also contains a natural sugar called fructose. Any undigested fructose from wheat may ferment in the large intestine and lead to gas.
ApplesApricotsCherriesPeachesPearsPlumsPrunesJuices and fruit drinks
If you eat more fruit than your body can digest, your body breaks down the remaining fructose by fermentation. This process can result in gas.
The large intestine creates gas when the good bacteria go to work digesting these vegetables. Cruciferous vegetables include:
BroccoliCabbageCauliflowerBrussels sprouts
Eating small servings of these vegetables and increasing the amount slowly over time may help reduce the amount of gas they produce.
When bacteria break these sugars down in the large intestine, gas results. If you’re trying to avoid these sugars, it’s important to read food labels closely.
The effects can be even worse if it’s in a carbonated drink, which often introduces additional gas into your intestinal tract. So, if you don’t burp the excess gas out, it will come out the other end.
A Word From Verywell
Excess gas can be both embarrassing and uncomfortable. Look over the list of common food culprits to see if reducing certain foods helps. In addition, some supplements may help you be able to eat the foods you love.
Most often, it’s not a good idea to cut out entire food groups. Therefore, finding a balance is usually your best bet. In fact, with some of the foods, slowly building up a tolerance can help.
Figuring out what is best for you can take some time and experimentation. So be sure to ask your doctor or nutritionist for guidance.
