Bloating, belching, abdominal pain or pressure -- these are all symptoms of gas buildup in the intestines. Many foods produce intestinal gas, and plenty of them are healthy options for a balanced diet. Identifying these foods that produce intestinal gas, as well as examining why they do, is essential to avoiding the discomforts of excessive gas.
Sugar-Containing Foods
Foods high in certain types of sugars produce intestinal gas -- and you may be surprised at how these foods may not fit the bill as to what is commonly considered "sugary." According to the National Digestive Diseases Information Clearinghouse, four types of sugar contained in common foods can produce intestinal gas. For instance, onions and artichokes contain a type of sugar called fructose, while beans contain large amounts of raffinose. Even fruits such as apples produce gas by their content of the sugar sorbitol, and milk and processed breads contain the gas-producing sugar lactose.
Fatty Foods
Foods high in fat, such as fast-food french fries, hamburgers and deep-fried fish, can cause intestinal gas. According to the Mayo Clinic, fatty foods delay the emptying of the stomach and make you feel over-full. This slowing of digestion can cause gas to form in the intestines, especially if you eat another gas-producing food later on in the day -- leading to symptoms such as belching, passing gas and abdominal pain.
Fiber-Rich Foods
Although fiber is a healthy, necessary part of a balanced diet that promotes good digestive health, it is another gas-producing culprit. Peas, whole grains, wheat bran and oat bran are common examples of foods high in fiber that can produce intestinal gas. Since the fiber found in these foods breaks down in the large intestine, it produces gas within the organ as the process of digestion occurs.
Foods High in Starches
Starches are carbohydrates important for providing your body with energy. However, foods high in starches tend to produce intestinal gas. Potatoes, corn and noodles are examples of foods that have a high starch content. Like fiber-containing foods, starchy foods also break down in the large intestine, and intestinal gas is a byproduct of their digestion. Interestingly, only one starch-containing food does not produce intestinal gas -- rice.
