Intestinal gas can be painful and embarrassing. The average person produces 1 to 4 pints of gas daily. If you suffer from excessive gas regularly, consult your physician; but excessive bloating, belching and flatulence may be caused by dietary choices. Recognizing which foods tend to cause gas can help you reduce your symptoms.
Beans
Beans contain a sugar called raffinose. This complex sugar can be hard for the digestive system to break down, causing excessive amounts of gas. After soaking dried beans, rinse them several times to help remove much of the gas-producing sugars. Very sensitive people may have to avoid beans altogether. Other vegetables, particularly Brussels sprouts, broccoli and cabbage, contain some raffinose as well.
Dairy
Many people lack adequate levels of the digestive enzyme called lactase, meaning they are unable to fully digest the sugar found in milk and other dairy products. This can cause gas, along with other digestive ailments. Milk, ice cream and soft cheese may cause gas in people who are lactose intolerant. While some lactose-intolerant people can tolerate small servings of milk, hard cheeses and yogurt without a problem, severely lactose-intolerant individuals must avoid dairy completely.
Fructose
Fructose is the natural sugar found in fruits, some vegetables and syrups. Foods that contain high-fructose corn syrup, added sugar, fruit or fruit juice or honey will trigger gas in people sensitive to this sugar.
Sorbitol
Sorbitol is a sugar naturally occurring in some fruits, such as apples, pears and prunes. It is also used as a low-calorie sweetener for dietetic foods and gums. When consumed in large amounts, it can cause gas, bloating and diarrhea.
Starches and Fiber
All starches, except for rice, cause some gas during digestion. These include potatoes, corn and wheat. High fiber consumption can also cause gas. If you suddenly increase your fiber intake, even to normal levels, you may experience gas. Soluble fiber, found in oat bran, beans, peas and fruits, is especially likely to cause flatulence.
