The human digestive tract produces between one and four pints of gas daily, reports the American Gastroenterological Association. Certain foods, especially sugars and starches, can increase the amount of gas produced by the gut, leading to bloating, abdominal discomfort and a gassy sensation. Portion control, enzyme supplements and food substitutions provide relief for most people with uncomfortable gas.
Cruciferous Vegetables
The cruciferous vegetable group includes a variety of cabbage-like, root and leafy vegetables. These vegetables contain the sugar raffinose, which proves indigestible in the small intestine. Bacteria in the colon metabolize raffinose, releasing hydrogen, carbon dioxide and methane gas into the lower intestine, notes the medical reference text "Current Medical Diagnosis and Treatment."
Gas-producing cruciferous vegetables include Brussels sprouts, cauliflower, broccoli, cabbage, bok choy, kale, arugula, collard greens, Swiss chard, mustard greens, rutabaga, radishes, turnips, horseradish, wasabi and watercress.
Beans and Peas
Beans and peas, also known as legumes, contain the plant sugars raffinose and stachyose. These largely indigestible sugars release gases when broken down by bacteria in the colon, notes "Current Medical Diagnosis and Treatment." Over-the-counter alpha-D-galactosidase tablets help break down raffinose and stachyose in the small intestine, decreasing the amount of sugar reaching the colon and the associated gas production.
Legumes that commonly cause intestinal gas include beans, black-eyed peas, chickpeas, lentils and soybeans. Processed soy products, such as tofu and soy milk, also frequently cause increased intestinal gas.
Fructose-Rich Fruits
In some people, the small intestine absorbs a limited amount of fructose, or fruit sugar. The unabsorbed fructose passes into the colon, where bacteria break down the sugar and release hydrogen and carbon dioxide, explains the University of Iowa Hospitals and Clinics. High-fructose fruits associated with increased intestinal gas include peaches, pears, figs, prunes, plums, cantaloupes, grapes and watermelons.
Milk and Milk Products
Many adults experience mild to severe intestinal upset associated with the ingestion of milk and milk products. This condition, known as lactose intolerance, occurs because of limited intestinal production of the enzyme lactase. The enzyme breaks down milk sugar, or lactose, into smaller absorbable sugars. Without sufficient lactase, undigested lactose enters the colon, where bacteria metabolize the sugar and release gas.
Patients with lactose intolerance frequently experience gassiness with ingestion of milk, yogurt, cheese, ice cream, cottage cheese, cream, puddings and other milk products. Over-the-counter lactase supplements help alleviate digestive symptoms among people with lactose intolerance.
Carbonated Beverages
Carbonated beverages contain carbon dioxide bubbles, which burst and release gas into the digestive tract. Dissolved carbon dioxide in these beverages also comes out of solution and forms additional gas in the stomach and intestines as it warms to body temperature, explains the American Gastroenterological Association.
Carbonated beverages that may cause stomach or intestinal gassiness include soft drinks, sparkling water, sparkling wines, champagne, beer and ale.
References
- American Gastroenterological Association: Living with Gas in the Digestive Tract
- "Current Medical Diagnosis and Treatment"; Stephen J. McPhee, M.D., et al.; 2008.
- University of Iowa Hospitals and Clinics: Dietary Fructose Intolerance
- National Institute of Diabetes and Digestive and Kidney Diseases: Lactose Intolerance
- National Institute of Diabetes and Digestive and Kidney Diseases: Gas in the Digestive Tract
