List of Gas Foods
Milk and milk products
Milk and dairy products contain a sugar type called lactose. However, some people do not have enough of the enzyme called lactase to digest lactose. This condition, called lactose intolerance, may cause serious gas, swelling and abdominal pain after consumption of these foods.
If you are experiencing lactose intolerance, it is advisable to avoid consuming the following foods:
- Milk powder
- Ice cream
- Dough products, bread types and desserts that may contain milk or cream
- Chocolate milk
- Coffee cream
How to Consume : If lactose is making gas in your body, you can choose lactose-free dairy products and home yogurt. Coconut, almond, soy and rice milk are also useful alternatives. On the other hand, if you cannot consume milk and dairy products, remember that you need to supplement calcium and vitamin D through other foods.
Fiber Rich Foods
Fiber-rich foods that have many benefits such as lowering cholesterol and balancing blood sugar, unfortunately, can cause gas, because they contain some non-absorbable carbohydrates.
This is especially true in foods containing water-soluble fibers. Insoluble fiber foods easily pass through the digestive system, but those containing soluble fibers form a gel that dissolves in water and slows the passage of nutrients through the intestines. This causes gas. Foods that can cause gas due to their highly soluble fiber content are as follows:
- Oat bran
- Oatmeal cookies
- Haricot bean
- Brussels sprouts
How to Consume : Experts recommend that you slowly add this type of nutrients to your diet to get your body absorbed in order to avoid gas-induced foods. This method aims to increase the number of beneficial bacteria in the intestines and to facilitate digestion over time. Beans, chickpeas and lentils such as legumes can be taken overnight in the water by taking the gas.
It is very common to begin to complain about swelling and gas when it starts to focus on healthy nutrition and focus on vegetables. Because some vegetables are highly soluble in fiber content, some of them contain fermented sugars, causing swelling. Known vegetables with the ability to make gas include:
How to Consume : If you are uncomfortable with the gas caused by the vegetables above, first try to consume these foods in lesser amounts and better. If your gas problem still does not settle, you may need to focus on other healthy alternatives, such as spinach, squash or sweet potato. You can cook the dishes without garlic and without any garlic and use other sweeteners such as thyme and rosemary.
Yes, the fruits are a healthy alternative to both delicious foods and calorie desserts. However, some fruits contain fructose and sorbitol, as well as soluble fiber, which can cause gas. People with digestive problems are advised to consume these fruits carefully to avoid gas and swelling:
- Dried fruits
- Fruit juices in which these fruits are used abundantly
How to Consume : Most of these fruits cause gas, because they contain a high percentage of fructose. If you take more fructose than you can digest, excess sugar breaks down by fermentation, leading to the formation of gas. Therefore, you do not need to cut these fruits completely to avoid gas, but you may need to reduce the amount you consume. Remember that apples and pears are more easily digested when cooked.
A high percentage of carbohydrate-containing starch can cause gas formation during digestion. Many of the foods listed above are therefore among the foods that make gas. Especially the foods that make gas because of starch are:
Sugar Free Flavors
How to Consume : You can use natural honey, stevia, coconut sugar, cinnamon, nutmeg and vanilla as an alternative to artificial sweeteners and processed sugar.
Gas (carbonated) beverages are among the main causes of the bloating and gas problem that is common in the modern age. These beverages contain high levels of carbon dioxide, which, when consumed excessively, may cause an irritating swelling or even contractions as a result of this gas being trapped in the digestive tract. Fructose or artificial sweeteners used to sweeten these beverages can also make digestion difficult.
How to Consume : It is recommended to drink water, coffee, tea, herbal tea and fruit flavored water instead of carbonated beverages.
Alcohol is an inflammatory substance and its excess consumption can cause swelling. Among alcoholic beverages , beer is the most ‘sweet dan in this respect . It is known that the presence of gaseous and fermented carbohydrates such as barley or wheat leads to gaseous beer.
How to Prevent Gas
The problem of gas and bloating is very common in 16 to 30 percent of the population. The gas problem is rarely a sign of serious health problems; it can often be eliminated by changing the way of feeding. Bloating and gas blocking methods are as follows:
Eat smaller portions frequently to avoid overloading your digestive system at a time. Do not eat too much in one sitting, take care to break the food thoroughly .
Detect Your Allergy and Sensitivity
Lactose, fructose, egg and gluten susceptibility have been found in many people suffering from gas problems . Therefore, determine your allergies or nutrients; Remove from your diet if necessary.
Avoid Air Swallowing
Chewing gum, drinking drinks with a straw, talking to the food or hurrying will cause air to swallow and swelling. At the same time, fizzy drinks cause extra gas to enter the digestive tract.
Constipation, a common digestive problem, leads to swelling and gas. As a solution to constipation, foods containing soluble fiber are generally recommended. However, these foods may also cause more swelling in some people. Try to drink more water to overcome constipation-induced gas and do more exercise.
One of the most common causes of swelling is that bacteria in the intestines produce gas. Probiotic supplementation will increase the number of beneficial bacteria in your body and reduce the swelling.
It is a proposal and Information article that has been compiled from different sources. There is no definitive diagnosis and treatment. Ask your doctor about any health problems. Remember, the treatment methods applied in health problems may vary according to the biology of individuals, hereditary characteristics, age, height, weight differences, allergic aspects and dozens of such conditions. Only your doctor can help you in the treatment of your health problems.