Passing gas, or releasing trapped air, is a normal byproduct of digestion and fermentation that takes place in the gut. It occurs when bacteria deep in the digestive tract breaks food down, releasing various gasses, such as sulfur, plus hydrogen and carbon dioxide, into the air. Gas, if excessive, may cause bloating and abdominal pain. Some people have more sensitive digestive systems than others. Certain foods may increase the amount of gas that your body produces. Avoiding such foods may help alleviate gas.
Too Much of a Good Thing: Fiber
Managing fiber intake is crucial in controlling gas. Since fiber is not digestible, it increases the amount of material fermenting in the intestines. Consuming too much fiber very quickly can cause an increase in gas. Over time, and if dietary fiber is increased slowly, the body will usually acclimate to a high fiber diet. A high-fiber diet is healthful and recommended by the Dietary Guidelines for Americans, but not all fiber-rich foods are considered to be 'gassy.'
Beans, Legumes and Vegetables
Certain vegetables and beans are particularly gas-producing. Starchy beans, such as navy, kidney, black, white, pinto and the like, are typical culprits that cause an increase in intestinal gas. Legumes, such as soybeans and lentils have a similar effect. Certain vegetables produce more gas than others. Cruciferous vegetables (of the cabbage family) produce more gas. This family of vegetables offers many health benefits, so they should not be entirely cut out of the diet. Examples of cruciferous vegetables include broccoli, cauliflower and Brussels sprouts.
Dairy Products
For some individuals, gas problems are due to a fairly common condition known as lactose intolerance. An intolerance is not a food allergy, rather, a sensitivity to a food or food group. Those who have lactose intolerance typically do not produce enough lactase (the primary enzyme in the intestine responsible for breaking down the natural sugar in milk and dairy products) for complete digestion. Abdominal bloating, gas, pain and diarrhea may occur. These individuals generally have the most trouble with milk (which contains the most lactose) but may be able to tolerate small amounts of yogurt, cheese and ice cream.
Sugar Alcohols
Sugar alcohols are a type of low digestible carbohydrates used in low or reduced sugar foods, often marketed towards those on weight reduction, or diabetic, diets. They provide less carbohydrates and fewer calories per gram than sugar. Low sugar frozen desserts and candy usually contain sugar alcohols. They offer some benefits for those with diabetes because they have very little, if any, effect on blood glucose levels. They do not promote tooth decay either. Human digestive enzymes are unable to completely break down and absorb sugar alcohols. Thus, for many, the result is abdominal bloating and gas. It is recommended to limit foods which contain sugar alcohols.
References
- Flatulence--causes, relation to diet and remedies; KR Price, J Lewis, GM Wyatt and GR Fenwick; 1988
- Current Gastroenterology Reports; An understanding of excessive intestinal gas; FL Suarez and MD Levitt; Oct 2000
- Critical Reviews in Food Science and Nutrition; Gastrointestinal effects of low-digestible carbohydrates; HA Grabitske and JL Slavin JL; Apr 2009
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