Intestinal gas causes discomfort and embarrassment, especially when it results in flatulence. If you have excess gas, this likely has something to do with your diet. However, devising a diet to control intestinal gas can be tricky. The Cleveland Clinic points out that foods that cause intestinal gas in one person may not affect you, and vice versa. First adjust your diet so that you limit intake of gas-causing culprits.
Understanding Gas
Intestinal gas starts with a problem in your small intestine, which may be bereft of certain enzymes needed to process and absorb carbohydrates, says the Cleveland Clinic. The food then passes into your large intestine undigested, where the normal bacteria that inhabit your body break it down. Hydrogen, carbon dioxide and, in some cases, more odoriferous methane is produced--gas--which eventually passes through your rectum.
Gas and Food
Fats and proteins aren't leading contributors to intestinal gas, says the Cleveland Clinic. However, almost all carbohydrates do, some moreso than others. Sugars such as raffinose, lactose, fructose and sorbitol cause gas. Problematic foods in this category include beans, cabbage, Brussels sprouts, broccoli, asparagus, onions, artichokes, pears, wheat, apples, peaches, prunes and dairy products. The sugars in soft drinks and sugar-free foods and beverages can also cause gas. Most starches, with the exception of rice, cause intestinal gas. Fiber-rich foods, specifically oat bran, peas and most fruits, are also difficult for the small intestine to process, says the Cleveland Clinic.
Other Culprits
Other factors can lead to a buildup of intestinal gas. According to MayoClinic.com, these may include taking medications such as antibiotics, constipation and swallowing air when you eat too quickly or chew gum.
Adjusting Your Diet
Because the cause of your intestinal gas may be one or more foods, it can be difficult to discover a diet that controls gas effectively. MayoClinic.com suggests first eliminating foods most likely to cause gas. These include lentils, peas, beans, onions, cabbage, broccoli, cauliflower, raisins, bananas, wheat bread, salad and fizzy drinks, and in some cases dairy foods, if these seem to be particularly problematic. Cut down on high-fiber foods temporarily. Try a cup of peppermint tea, advises MayoClinic.com. The menthol in peppermint calms the muscles in your gastrointestinal tract, preventing gas and gas pains.
Other Tips
Nonprescription aids can help you eat the foods you enjoy while reducing gas. When taken before eating, activated charcoal tablets may reduce your amount of intestinal gas, says the Cleveland Clinic. An enzyme called lactase can help you better digest dairy foods, and a product called Beano, which helps you digest sugars, can be added into your food before you eat it. Keep in mind that many people who feel they have too much gas are really quite normal, says the Cleveland Clinic. Gas, bloating and belching often resolve with dietary changes and lifestyle adjustments, says MayoClinic.com. However, if you experience signs and symptoms such as constipation or diarrhea, nausea or vomiting, blood in the stool, weight loss, stomach or rectal pain or fever, see your treating physician to rule out an underlying medical disorder.
