What causes gas and bloating? There are many foods, clean and processed that may contribute to an increase in gas and bloating when you are changing your diet. Salt, sweets and sugar alcohols all can cause gas and bloating and should be avoided. But what about all of these "clean" foods that I have been encouraging you to eat? Should they be avoided too? Not necessarily. These foods are nutritious and nutrient dense and offer up variety to your diet.
SALT
Frozen dinners and processed foods such as canned soups and vegetables, bottled salad dressings, condiments and sauces are all high in salt. Salt attracts water, causing water retention and bloating.
Sugar Alcohols
Sugar alcohols are difficult for your body to digest, which can lead to gas and bloating. Sugar alcohols include mannitol, maltitol and sorbitol. Be weary of foods that are labeled low sugar or sugar-free, because they often contain these sugar alcohols.
Sugar alcohols are difficult for your body to digest, which can lead to gas and bloating. Sugar alcohols include mannitol, maltitol and sorbitol. Be weary of foods that are labeled low sugar or sugar-free, because they often contain these sugar alcohols.
Sweets
Fructose in granulated sugar, honey, high-fructose corn syrup, and agave syrup and chocolate tend to cause more gas and bloating in many individuals.
Starchy foods
Starchy carbohydrates attract water at a higher rate than protein does. If you’re bloated after eating starchy carbs such as pasta, cereal, rice or other grains, consider cutting back on the serving size. One serving of starchy carbs is the size of your palm.
Starchy carbohydrates attract water at a higher rate than protein does. If you’re bloated after eating starchy carbs such as pasta, cereal, rice or other grains, consider cutting back on the serving size. One serving of starchy carbs is the size of your palm.
Vegetables
We all know that vegetables can also cause gas and bloating. When you start to add in more of these nutrient dense foods, your body may revolt. Add these foods slowly into your diet, especially broccoli, brussels sprouts, cabbage, cauliflower, collard, turnip and mustard greens, kale, and onions.
Legumes
Beans, beans the magical fruit, the more you eat, the more you . . . ! Legumes include all types of beans, lentils and peas.
Beans, beans the magical fruit, the more you eat, the more you . . . ! Legumes include all types of beans, lentils and peas.
Fiber Supplements & Added Fibers
Inulin (found in Fibersure) and Psyllium (found in fiber supplements such as Metamucil, Konsyl). Fiber can be great for people that suffer from constipation, but in some people all they do is cause bloating and excess gas.
Dairy
Some people may be sensitive or intolerant to lactose products, such as milks, cheeses and yogurt.
Non-food causes of gas
Swallowing air can cause you gas and bloating. There are some behaviors that may cause you to take in more air such as using a straw, chewing gum, having carbonated drinks, talking while eating, and eating too quickly.
What can you do to decrease gas and bloating
- Drink 1/2 your body weight in ounces of water each day. Water helps to flush out salt and keeps you GI tract moving
- Cooked vegetables tend to cause less gas than raw vegetables. The cooking process helps to break down some of the fiber so your body won't have to work as hard to digest it.
- Ease into adding legumes and vegetables into your diet if you are experience gas and bloating
- Drink herbal teas that contain ginger, peppermint or fennel
- Avoid combining food that tend to cause gas with foods that are high in fat.
- Exercise daily. Exercise will aid in the function of your digestive system and the production of gas. Activities such as walking may help to move gas through your system, decreasing bloating
- Set your fork down between each bite, don't rush eating.
- Don't talk while you are eating.
- Keep a food Journal. By writing down everything that you eat and drink and then noting whether or not you feel discomfort afterward, may help you to see a pattern of which foods you are more sensitive to.
- Cut out carbonated drinks.
- Don't drink with a straw or chew gum
- Cut out all dairy for a few weeks to determine if you have a lactose sensitivity or intolerance.
- Beano, if taken right before eating gassy foods, may help in the digestion of vegetables, legumes and grains.
- Probiotics, which contain “good” bacteria, may prevent or reduce gas because they assist in providing a healthy balance in your digestive system.
Other foods that may prevent gas
- Raw honey
- Peppermint
- Cinnamon
- Pineapple
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