Gas can be embarrassing and uncomfortable. According to the National Digestive Diseases Information Clearinghouse, or NDDIC, most people produce between one and four pints per day and pass it about 14 times a day. For some people, however, gas can be a chronic problem. Paying close attention to your diet may help you alleviate some of your gas pain and odors.
Causes of Gas
Gas comes from swallowed air or from the breakdown of undigested foods in the large intestine, or colon. Not everyone reacts to foods in the same way, so certain foods may cause gas in some people and not others. Lactose and fructose can also cause severe cases of gas and bloating in people who have trouble tolerating them.
Foods to Avoid
A gas prevention diet limits or completely eliminates foods that cause gas. While beans are a healthy part of any diet, they are notorious for their ability to produce gas, because they contain a high amount of a complex sugar called raffinose that can be hard for the digestive tract to break down. Mayo Clinic lists vegetables such as onions, radishes, cabbage, celery, carrots, brussels sprouts, broccoli and cauliflower as common gas causers. Fructose is found in fruits--especially prunes, raisins, bananas, apples and apricots--and fruit juices. Lactose is the natural sugar found in dairy products like milk, ice cream, pudding and cheese. Foods high in fat--especially fried foods and fatty cuts of meat--slow digestion, causing gas.
Considerations
Fiber is an important part of any diet, but too much can cause gas. When following a gas prevention diet, cut back on fiber initially and add it back in gradually, recommends the Mayo Clinic. Certain digestive enzymes taken orally can help you break down lactose and raffinose more easily so you can still enjoy these foods in moderation. If you are lactose intolerant, you still might be able to enjoy hard cheese and yogurt on a gas prevention diet, as the amount of lactose in these foods is minimal.
Other Dietary Strategies
Cut back on carbonated drinks while on a gas prevention diet, as they may also cause gas. Avoid chewing gum, as it increases the amount of air you swallow. In addition, sugar-free gum, along with sugar-free candies, usually contains certain sweeteners like sorbitol, mannitol and xylitol, which cause digestive upset like gas and diarrhea.
Warning
Sometimes, excessive gas and bloating is the sign of a condition known as Celiac disease, or gluten intolerance, notes the National Foundation for Celiac Awareness. People with Celiac cannot eat gluten, a protein found in wheat, barley and rye. The only cure for gas and other symptoms of Celiac disease is a gluten-free diet. Consult your doctor if you suspect you may have this disease.
