Belching, flatulence, bloating and pain in your midsection are all symptoms of intestinal gas. A natural condition, gas buildup is the result of air swallowed while chewing or drinking. It may also be caused by the digestion of carbohydrates or the fermentation of undigested goods that have passed from the stomach to the colon, or large intestine. While gas is not fully preventable, dietary changes can allay the symptoms.
Water
Water is considered a safe beverage for those dealing with gas issues. Not only is it essential for good health and the prevention of dehydration--the Institute of Medicine of the National Academies suggests that adult males consume 3.7 liters and adult females drink 2.7 liters of water daily--but it creates a substitution for other gas causing beverages. MayoClinic.com and the University of Pittsburgh Medical Center list carbonated beverages as major culprits of gas. Carbonation, or induction of carbon dioxide into water, causes the fizziness in soda and beer. When consumed, the liquid and excess gas are separated. The liquids pass through the digestive tract, while gas builds up in the stomach and intestine. Milk has a similar effect. The National Digestive Diseases Information Clearinghouse, or NDDIC, operated by the National Institute of Diabetes and Digestive and Kidney Diseases, writes that some people have difficulty digesting the lactose found in milk and dairy products. If it is not digested properly, it works its way into the digestive system and reacts with stomach acids to cause gas.
Insoluble Fiber
Found in wheat bran, whole grains and vegetables, insoluble fiber is effective in reducing gas, according to the NDDIC. As stated in its name, insoluble fiber does not dissolve in water, and it does not break down completely during the digestive process. The solids move through the stomach and intestine without creating gas. MayoClinic.com writes that it "promotes the movement of material through your digestive system and increases stool bulk."
Lean Meat and Proteins
Fatty foods, including deep-fried foods, gravies and meat with exposed fat, are gas producers according to doctors at the West Shore Endoscopy Center in Pennsylvania. Fat does not break down in the stomach. Instead, it moves along to the small intestine where bile--a liver secretion--dissolves the fat, according to the NDDIC, allowing its nutrients to be absorbed and the remainder to be excreted. People who have difficulty producing adequate bile find that fat builds up in their small intestine, near the exit of the stomach. This buildup will eventually begin to ferment, producing gas. Smelly flatulence is often the result of undigested food particles in the intestines. In its gas-reducing diet, West Shore suggests lean roast beef and chicken breast meat.
References
- Institute of Medicine of the National Academies: Dietary Reference Intakes: Electrolytes and Water
- MayoClinic.com: Bloating, Belching and Intestinal Gas: How to Avoid Them
- National Digestive Diseases Information Clearinghouse: Gas In The Digestive Tract
- University of Pittsburgh Medical Center: Gassy Foods Diet
- West Shore Endoscopy Center: Gas and Flatulence Prevention Diet
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