You normally break wind to the tune of up to 2 quarts of gas a day. Intestinal gas can be downright annoying if you experience abdominal discomfort, bloating or increased flatulence. According to the National Institute of Diabetes and Digestive and Kidney Diseases, intestinal gas comes from either swallowed air or from the fermentation of nondigestible fibers by bacteria in your large intestine. Some foods can help reduce the amount of gas produced by your body.
Grains
Since insoluble fiber is not fermented like its soluble cousin, it may help to eat foods like whole grain cereals and whole wheat bread. Barley, couscous, brown rice and bulgur are also good choices. For a low gas-producing side dish, mix chopped walnuts and orange zest into prepared couscous.
Fruits
Eat fruits that are lower in fructose like pineapple, oranges, lemons, limes, strawberries, raspberries and blackberries. Fructose is a carbohydrate that is not completely digested and may contribute to gas production. The University of Virginia Health System recommends 1 to 2 ½-cup servings of low-fructose fruits daily. Blend a few of them to make a sauce or marinade for chicken.
Vegetables
Some vegetables are lower in fructose or gas-producing fibers than others. Leafy greens, asparagus, mushrooms, potatoes and pea pods fall into this category. Shred, chop or puree veggies into pasta sauce or add chunks of vegetables to potato salad.
Beverages
Aim for eight to 12 glasses of noncarbonated fluid daily, at 8 oz. per glass. If a glass of dairy products causes gas or bloating, try fat-free, lactose-free, rice or almond milk. Consume foods and beverages that do not include high-fructose corn syrup or sugar alcohols like sorbitol in the ingredient list.
References
- National Institute of Diabetes and Digestive and Kidney Diseases: Gas in the Digestive Tract
- Harvard School of Public Health: Fiber: Start Roughing it!
- University of Virginia Health System: Low Fructose Diet
- University of Virginia Health System: Nutritional Considerations for the Patient with Irritable Bowel Syndrome
