Gas is a digestive complaint that is normal to experience, but often uncomfortable and embarrassing for many. Gas in the digestive tract is often a result of swallowing air or from breaking down undigested food in the large intestine, or colon. A decrease in or absence of enzymes necessary for digestion may interrupt proper digestion as food passes from the small to large intestine. In particular, the body has difficulty digesting certain carbohydrates, primarily those higher in sugar, starch or fiber.
Foods with Raffinose
Beans are a healthy source of fiber and protein and are usually low in fat. However, most types of beans are high in the sugar raffinose, which is a carbohydrate that often causes gas. This sugar is also present in raw vegetables, such as broccoli, cauliflower, Brussels sprouts, cabbage, asparagus and some whole-grains. Cooking the vegetables lightly by steaming or sauteing may help with proper digestion by breaking down the appropriate enzymes.
High-Fiber Foods
Several foods contain two types of fiber, soluble and insoluble. Insoluble fiber does not produce as much gas, as it is able to pass through the intestines easily. However, soluble fiber found in oat bran, beans, and many fruits such as apples, pears and peaches is not broken down until it gets into the large intestine, where gas is produced.
Starchy Foods
Starch is another carbohydrate that may be difficult to break down and digest for some people. Avoid foods that are higher in starch, such as white potatoes, corn, wheat, pastas or green bananas. Some foods with starch, such as rice, are often easier to digest and may be enjoyed with less discomfort.
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