12 foods that cause gas

Some foods, such as beans, sweet potatoes and oats, cause gas because they have a large amount of fiber and carbohydrates that are fermented by the bacteria in the intestine during digestion, causing flatulence.

Cauliflower, broccoli and cabbage, in addition to causing gas, can also make gas smellier, as they contain glucosinolates, a phytonutrient that contains sulfur, a compound that is responsible for the production of strong-smelling gas.

However, intestinal intolerance to these foods varies from person to person. Therefore, it is advisable  to consult a nutritionist for a complete assessment, to identify the foods that are causing gas and, thus, to develop a diet adapted to each person’s needs.

List of foods that cause gas

The main foods that can cause gas are:

1. Beans

Beans, like other legumes, can cause intestinal gas. This happens because these legumes are rich in fiber and resistant starches such as raffinose, stachyose and verbascose, which are not digested by the body and are fermented by intestinal bacteria, producing gas and causing bloating and cramps.

Some techniques that help reduce the gases caused by beans are soaking them for 8 to 12 hours and then discarding the soaking water, for example.

2. Sweet potato

Sweet potatoes can cause gas because they are a tuber rich in starch, a type of carbohydrate that is digested more slowly in the body and produces gas during its metabolism in the large intestine.

3. Cauliflower

Cauliflower can cause gas because this vegetable is rich in raffinose, a type of carbohydrate that is not absorbed by the body, being fermented by bacteria in the intestine and causing symptoms such as a swollen belly and discomfort.

Additionally, cauliflower also contains glucosinolates, a phytonutrient that contains sulfur, a compound that is responsible for making gas smelly.

4. Milk

Milk can cause gas in people with lactose intolerance . This happens because, due to the lack of the enzyme lactase, undigested lactose is used by intestinal bacteria, which release hydrogen and short-chain fatty acids, producing gas.

In these cases, milk and dairy products can be replaced with lactose-free versions or plant-based drinks, such as almond and soy milk, for example.

5. Oats

Oats and other whole grains, such as brown rice and corn, can cause gas because they are rich in fiber, raffinose and starch, which promote the formation of gas in the intestine when they are digested in the intestine.

6. Chickpeas

Chickpeas can cause intestinal gas, as this legume contains good amounts of resistant starches such as raffinose and stachyose that are not digested by the body and are fermented by bacteria in the intestine that produce excess gas.

7. Egg

Eating eggs can cause gas, due to their sulfur content, a compound that promotes the formation of intestinal gas in some people, in addition to leaving the gas with a strong odor.

8. Cabbage

Cabbage is a vegetable rich in raffinose, a type of carbohydrate that, when metabolized in the intestine, can cause gas. In addition, cauliflower also contains a high level of sulfur, a compound that can make gas smelly.

9. Banana

Bananas can cause gas in some people, as this fruit is rich in soluble fiber, which is not digested by the intestine, causing the formation of gas.

Furthermore, bananas also contain fructose, a natural sugar found in fruits that can cause abdominal bloating and excess gas, especially when consumed in excess or in people with irritable bowel syndrome.

10. Broccoli

Broccoli is a brassica that can cause gas, as this vegetable is rich in raffinose, a type of carbohydrate that is fermented by bacteria in the intestine, causing the production of gas.

11. Onion

Because it contains fructose, raffinose and sorbitol, compounds that are digested by intestinal bacteria, causing fermentation, onions can cause gas.

12. Soda

Soft drinks, as well as sparkling water, beer and other carbonated drinks, encourage air to enter the intestine, causing stomach and intestinal gas.

Tips for eliminating gas

Some tips for eliminating gas naturally are:

• Avoid eating candy and chewing gum, as they encourage the ingestion of air, producing gas and intestinal discomfort;
• Reduce the intake of foods that can cause gas;
• Avoid consuming milk and dairy products in cases of lactose intolerance;
• Chew your food well.

Additionally, drinking certain teas, such as fennel, cardamom, and ginger, can also help eliminate excess gas.