is a type of carbohydrate the body cannot digest.
“Unlike most components of food, fiber reaches your large intestine intact. The majority of the bacteria present in the GI tract live in the large intestine. Bacteria contains the capacity to utilize fiber for energy, but the byproduct of their metabolism is gas.”
4. Dairy Products
Lactose is a sugar that is present in milk and most dairy products, such as ice cream and cheese. individuals who do not produce enough of the enzyme lactase, may have difficulty in digesting lactose, which is known as lactose intolerance.
Increased gas is one of the symptom of lactose intolerance. If you suspect you are lactose intolerant, you might reduce your symptoms by choosing non-dairy replacements, including soy “dairy”, almond milk products, or taking a lactase tablet before consuming foods with lactose.
Nuts are a versatile and great snack because they are high in healthy fats, protein, and fiber. But, nuts are not easily digested and can create gas.
If there was a type of nut to question first, it is recommended that you stay away from cashews, as they are considered one of the biggest culprits.
6. Scallions (and Other Aromatics)
Vegetables that contains strong flavors, including scallions (just the white part), onions, garlic, leeks (just the white bottom) and shallots, are high in fructans, which is a type of fiber comprising mostly of fructose molecules.
Humans lack the enzymes to break down fructans, therefore, no one fully able to digest them, leading to gut problems like bloating and gas.
7. Whole Grains
Whole grains which include oats, wheat and starch and raffinose. All of these are broken down by bacteria present in the large intestine, which leads to gas.
Rice is the only grain which doest not cause gas.
Food Preparation Tips to Avoid Excessive Gas:
Avoiding some foods to prevent yourself from getting gassy might not be an appealing option.
Depending on the food, there are things you can do in order to prevent yourself from being gassy, even if that certain food is known to cause gas. Preparing foods in a certain way can decrease the likelihood they will make you gassy.
- For beans, you can add lemon juice or vinegar to help break down the starches. Also, make sure to cook them well or until soft.
- For cruciferous vegetables such as broccoli, you can use the same method that is used for cooking beans.
- You can also remove the lid when cooking sulfur-containing vegetables such as cauliflower, as this can help in reducing gassiness.