It is not uncommon to feel gassy at certain times. It is a common natural phenomenon that is nothing to be ashamed of but if you are in a public place, the feeling might be a little uncomfortable. A fart-joke might sound funny and giggly, but being in a similar situation is far from being a joke.
If you are constantly feeling bloated, there might be certain food mistakes that you are making. However, before discussing in details on those foods and mistakes, here’s something that you must know:
- Food is commonly linked to bloating and flatulence. There are certain foods that have bacteria in them and that in turn affect the gas composition in your stomach.
- Some of the bacteria are potent gas makers than others but the problem arises when these bacteria overwork themselves into fermenting the food in your gut.
- Try to cut back frequent consumption of such foods. Have them in limited amounts.
6 foods that you didn’t know cause gas
“An apple a day keeps the doctor away” – True, but we were never taught its downsides! This fruit contains sorbitol, a sugar that is commonly found in many other fruits. Though the fruit is no doubt beneficial to health, excess consumption can lead to a gassy tummy. Similarly, other fruits like cherries, mango, and watermelon have unhealthy amounts of fructose sugars in them that apparently feed gas-producing bacteria in your gut. They can even lead to type 2 diabetes and damage your liver. Have fruits in limited quantity or choose low-fructose content fruits like strawberries and blueberries.
2. Garlic and onion:
In India, except for those vrat days when garlic and onion are not allowed in food, these form essential flavoring agents in cooked foods. These are high in fructans that ferment in your large intestine and produce hydrogen and methane in large amounts. Garlic and onions are also rich in sulfur-containing compounds that contribute to stinky gas (which is actually gross!). Use cumin, cilantro or turmeric to flavor your food. And if you are totally in love with onion flavorings, use green onions or spring onions as we commonly call them.
3. Cauliflower and broccoli:
These fall into the family of cruciferous vegetables that can cause stomach upset if you overdo it. These vegetables are high in fiber and raffinose that cause painful bloating and stinky gas production. So should you avoid these veggies altogether? Don’t, because they contain sulforaphane that has been suggested as a cancer-preventing agent. Cook them or steam them before eating and consume in moderate amount.
Beans and legumes are widely eaten in India. It is a staple in an everyday meal. Urad dal, toor dal (pigeon peas), rajma (kidney beans) and the like are said to be very rich in protein and are actually good for your health. But your stomach thinks otherwise. Beans contain a sugar called oligosaccharide that cannot be broken down completely. Our human body does not produce an enzyme to break down oligosaccharide and hence are not properly absorbed by the small intestine. This leads to the production of excess gas.
5. High-fiber Diet:
If you have started eating a high-fiber diet but are not drinking enough water, you will feel gassy. Fibers are hard to digest by the human gastrointestinal tract but with enough fluid, it will prevent excess gassiness.
6. Artificial sweeteners:
The artificial sweeteners that are marketed as sugar replacers are Polyol sweeteners such as erythritol, xylitol, mannitol, and sorbitol. You can instead use stevia.
Be careful of what you eat! You might be unaware of it causing a gas problem.