Intestinal gas, or flatulence, occurs to some extent in everybody, regardless of health. However, excessive flatulence or changes in its quality may herald or accompany disorders and diseases of the gastrointestinal tract. Because flatulence is considered socially unacceptable in most settings, people generally seek to reduce its incidence. With diet being the strongest contributor to the degree of flatulence, certain foods have come to be regarded as either high or low contributors to intestinal gas, and many people have modified their diets on this basis.
Identification
Different people have different susceptibilities to foods in terms of their potential to result in flatulence. Most individuals become aware of "problem foods" over time and reduce their intakes accordingly. There are, however foods that trigger intestinal gas in most everyone. These include fruits and vegetables, notably cruciferous vegetables, such as broccoli and cauliflower; legumes, such as chick peas and lima beans; sauerkraut; fatty meats; prune juice; dairy products in lactose-intolerant individuals; and carbonated beverages.
Types
Fortunately, it is possible to assemble a vitamin- and mineral-rich diet containing ample amounts of protein and other nutrients from foods known for not provoking flatulence. These include: vegetables, such as carrots, celery, green beans, cucumbers, green peppers and squash; fruits, such as apples, blueberries, nectarines, peaches, ears, plums, raspberries and strawberries; proteins, such as hard cheese, white portions of lean chicken and turkey, peanut butter, eggs and fish; wheat alternatives, such as millet and rice; and dairy substitutes, such as tofu, cheese, soy cream, almond and soy milk and soy yogurt.
Features
Flatulence is more than a distraction. It can be a sign of a number of common and serious disorders, including enzyme deficiencies, gallbladder disease, colon cancer, irritable bowel syndrome, food allergies, parasitic infection, malabsorption syndrome, Crohn's disease, diverticulitis and intestinal obstruction. As flatulence often includes bloating and cramping, eating a diet heavy in easily digested foods allows for a higher level of physical activity throughout the day.
Benefits
Reducing intestinal gas with a diet rich in foods that don't cause flatulence has physical and other benefits. A reduction in bloating, particularly in women around the time of their menstrual periods, is one such reward; a lower risk of colon cancer associated with high-fat, higher-flatulence foods, such as most red meats, is another. Flatulence-conscious gourmands also may discover new types of tasty and nourishing foods.
Prevention/Solution
It is not difficult to maintain a low-flatulence diet adequate in calories, protein, minerals and vitamins. One idea: People should continue to eat as they normally do, but eliminate one type of gas-producing food a week. If there is no relief, replace the food and eliminate another category, proceeding until a manageable level of flatulence is attained. A second option is to severely restrict all suspect foods for three or four days and then reintroduce them one at a time back into the diet until an inner truce is reached.
