Vegetables can cause gas and bloating, but there are vegetables known to cause more gas than others. The average, healthy person passes gas about 14 times a day, according to National Digestive Diseases Information Clearinghouse. Yet, a person who has a problem with gas may pass gas more often. Some people with digestive disorders and conditions should reduce or eliminate certain vegetables from their diet to prevent a problem with gas.
Sugary Vegetables
Sugars cause gas. Vegetables that contain raffinose, lactose, fructose and sorbitol are gas-causing sugars. Raffinose is a complex sugar found in vegetables, and known to cause excessive bloating and abdominal pain associated with gas. Beans contain a large amount of raffinose. Other vegetables that contain raffinose include Brussels sprouts, cauliflower, sauerkraut, cabbage, asparagus and broccoli.
Starchy Vegetables
Starchy vegetables produce gas as they are broken down in the large intestine. Starchy vegetables include corn, squash, carrots, beets and potatoes. Corn and potatoes have the most carbs per serving of any vegetables according to Jillian Michaels and Mariska van Aalst, authors of "The Master Your Metabolism Calorie Counter." Carbohydrates cause gas because of the bacterial fermentation occurring in the large intestines. The gas produced in the large intestines is what causes excessive bloating, distention and abdominal cramping. In comparison, fats and proteins cause little gas.
Legumes
Peas, green beans, alfalfa, kidney beans, chick peas, black bean and lima beans are just a few of the legumes that cause gas. Vegetable legumes do not break down until they pass into the large intestines. According to MassGeneral Hospital for Children, children undergoing a colostomy should avoid all legumes -- including nuts and seeds, not just vegetable legumes.
Soluble Fiber Veggies
There are two types of fiber: soluble and insoluble. Soluble fiber is the type of fiber that causes gas. The reason is that soluble fiber only gets broken down when it reaches the large intestines, the place where digestion causes gas. The soluble fiber content of beans is another reason why beans top the list of vegetables that cause gas, not just because of their sugary content. Peas also contain soluble fiber and are known to cause gas.
References
- National Digestive Diseases Information Clearinghouse: Gas in the Digestive Tract
- "The Master Your Metabolism Calorie Counter"; Jillian Michaels and Mariska van Aalst; 2010
- MassGeneral Hospital for Children: Total Colectomy
