Most people pass gas roughly 14 times daily, according to the National Digestive Diseases Information Clearinghouse, or NDDIC. Gas in your digestive tract is caused by the normal breakdown of particular undigested foods and swallowed air. Although gas is normal and seldom cause for alarm, it can cause abdominal pain or discomfort, bloating and an unpleasant aroma. If your symptoms are severe, see your doctor, as they may indicate a medical condition. Otherwise, certain foods may help reduce your symptoms.
Yogurt and Kefir
Yogurt and kefir are cultured dairy products that contain beneficial bacteria known as probiotics, such as Lactobacillus or Bifidobacterium. Most probiotics are similar to bacteria that occurs naturally in your intestinal tract, some of which enhance digestion. Although research is ongoing, according to the National Centers for Complementary and Alternative Medicine, probiotics may help manage conditions associated with gas, including irritable bowel syndrome, ulcerative colitis and Crohn's disease. For best potential results, consume yogurt and kefir containing "live, active cultures" on a routine basis.
Soy
Soy is a protein and nutrient-rich legume variety used in many dairy product alternatives, such as milk, yogurt and cheese. Food intolerances, such as lactose intolerance, is a common cause of excessive gas production, according to the University of Maryland Medical Center. If your gas symptoms peak after consuming cow's milk or other dairy products, eat soy-based foods, which may help minimize your symptoms. Incorporating fortified soy-milk, fresh and steamed soybeans and tofu, or soybean curd, into your diet can help ensure that your calcium needs are met.
Rice
Starches, such as whole grains and potatoes, contribute valuable amounts of vitamins, minerals and fiber to your diet. They also supply glucose -- your body's main dietary source of energy. If you're prone to gas, however, starches may increase your symptoms. The only starch that does not trigger gas production, according to the NDDIC, is rice. Rice is also gluten-free. Intolerance to gluten -- a protein found in wheat, barley, and rye, can stimulate gas and other digestive symptoms. Chose whole grain brown, wild and basmati rice over instant and enriched white rice, which provide fewer nutritional benefits.
Non-Gaseous Fruits and Vegetables
Fruits and vegetables provide antioxidants, such as beta-carotene and vitamin C, which support your body's ability to resist and heal from infections and disease. Certain fruits and vegetables, such as beans, prunes, peaches, apples, pears and cruciferous vegetables, such as broccoli, worsen gas symptoms in some people, however. If fruits and vegetables contribute to your symptoms, choose varieties less likely to produce gas, such as berries, tomatoes, cantaloupe, bell peppers, carrots, onions, mushrooms, garlic and water chestnuts. Cooking and peeling fruits and vegetables may help reduce their gaseous properties.
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