Gas, or flatulence, is a result of air in the intestine that passes through the rectum, causing discomfort and even pain, in some cases. Gas can be also be embarrassing. Common causes of gas include medications, diet changes (adding more fiber), eating foods that your body cannot tolerate and conditions like irritable bowel syndrome (IBS). Pinpointing problematic foods can help you prevent the occurrence of gas, allowing you to be free of the shame and distress that accompany the condition.
Fiber and Starch
High fiber foods can cause gas in some individuals, especially if fiber is not typically a part of your diet. If you have begun a new diet regimen, high fiber foods may be irritating, causing gas. However, this phenomenon could be temporary as the body adjusts to your new eating habits, according to the experts at the University of Maryland Medical Center. High fiber foods include fruit (apples, bananas, oranges, pears, figs and prunes), vegetables (spinach, broccoli, Brussels sprout, and onions) beans, lentils and cereal, particularly bran cereals. You can help ease symptoms caused by high fiber foods by drinking plenty of water. Starchy foods that can cause gas include corn, potatoes, pasta and wheat. These foods can produce gas as they are broken down.
Lactose
Lactose is a natural sugar occurring in milk and milk products like cheese and ice cream. Lactase, an enzyme in the small intestine, is needed to digest lactose. Some individuals, particularly those of African, Asian and Native American descent, have inadequate levels of lactase. In addition, aging can result in lower levels of lactase and an increased sensitivity to lactose. Eating fewer foods with lactose and using pills or drops to aid digestion may be needed to reduce gas. An estimated 30 million American adults have some degree of lactose intolerance by age 20, according to the National Library of Medicine.
Fructose
Fructose is a form of sugar that causes gastrointestinal distress when consumed in large amounts, according to Michèle Turcotte, MS, RD/LDN. Sources of fructose include fruits, sodas and foods containing high fructose corn syrup (unhealthy, processed foods like cookies, fruit flavored drinks and other packaged foods). In addition, sugar alcohols like xylitol and sorbitol found in sugar-free gum and candy (typically formulated for diabetics and low-carb dieters) can cause gas and even diarrhea if consumed in large amounts.
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