Gas is a normal byproduct of the digestive process; the average person passes gas about 14 times per day, according to the National Digestive Diseases Information Clearinghouse. However, there are some instances where gas can become troublesome, particularly when bacteria present in your digestive tract have difficulty breaking down the foods you eat. While every person is different in their sensitivity to foods, some foods are known to cause gas more than others. Understanding the foods likely to contribute to gas can help you avoid these food triggers.
Warning
Because many healthy foods contain gas-causing materials, it is important to speak to your physician before beginning a diet that eliminates gas-causing foods completely. Talk to your physician about pinpointing the exact foods that contribute to gas in your digestive tract and potential treatments so you do not have to eliminate a certain food completely.
Undigested Sugars
Your body relies on digestive enzymes present in your digestive tract to break down sugars present in your foods. If you lack certain enzymes, digesting these sugars becomes difficult. The four sugars associated with causing gas in the digestive tract are raffinose, lactose, fructose and sorbitol. Lactose is present in dairy foods, like milk, cheese and ice cream and in foods made with dairy foods as ingredients. Raffinose is chiefly present in beans, but also is found in broccoli, asparagus and other whole grains and vegetables. Fructose is a natural sweetener; foods that contain fructose include onions, artichokes, pears and wheat. The final sugar, sorbitol, is naturally found in fruits, such as apples, prunes, pears and peaches, but is also added as an artificial sweetener to candies, fruit drinks and soft drinks.
Grains and Starches
Starches are a type of carbohydrate present in foods like corn and potatoes, as well as foods made from grains such as past and wheat products. If you consume a large amount of starch, your body maybe unable to fully digest the starch until it reaches your large intestine. There, bacteria that break down starches in your digestive tract can give off gas. Reducing your portion size of these foods may help lessen symptoms.
Fiber-Containing Foods
Fiber is another form of carbohydrate that the body does not fully digest. Two types of fiber exist. The first is insoluble fiber, which passes through your body and adds bulk to your stool, but rarely causes gas. Insoluble fiber, however, dissolves in water to create a gel-like consistency that can slow digestion -- and also contributes to gas. Foods that contain insoluble fiber include oat bran, beans, peas and many fruits.
