Sometimes, what you eat can have an unpleasant effect on your gut. Here are six foods that can make you feel gassy or bloated.
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Beans and legumes—including black beans, kidney beans, lentils, chickpeas, and soybeans—are high in fiber and complex sugars that your body has difficulty breaking down and absorbing. When the sugars reach the large intestine, bacteria break them down and produce gas as a byproduct.
How to avoid it: You can reduce these gas-producing effects by soaking beans and rinsing them thoroughly before cooking.
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Broccoli, cauliflower, Brussels sprouts, kale, and cabbage are cruciferous vegetables rich in antioxidants and other beneficial nutrients. But some of these helpful nutrients—specifically fibers and complex sugars—are hard for the stomach and small intestine to fully digest, which can cause bloating and gas.
How to avoid it: Cooking or steaming cruciferous vegetables instead of eating them raw can make them easier to digest and reduce gas and bloating.
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Lactose is a natural sugar found in dairy products such as milk, cheese, ice cream, and yogurt. These foods can cause uncomfortable gastrointestinal (GI) symptoms for people who are lactose intolerant.
About 68% of people worldwide are lactose intolerant. Their bodies don’t produce enough lactase, a protein responsible for the breakdown of dairy products. As a result, lactose doesn’t get digested properly, and is passed into the colon where it creates gas.
Abdominal pain, bloating, gas, and other GI issues will usually start about 30 minutes to two hours after someone with lactose intolerance consumes dairy.
How to avoid it: Opt for dairy-free substitutes or try lactose-free dairy products to reduce discomfort.
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Fiber is a crucial nutrient for your health, and it can help regulate digestion. However, increasing fiber intake too quickly can lead to gas or bloating, especially if you’re not used to it.
There are lots of high-fiber foods, but some include:
- Spinach
- Quinoa
- Whole grains
- Chickpeas
- Nuts and seeds
- Dried fruits
- Pears and peaches
How to avoid it: Gradually increasing your fiber intake and drinking plenty of water can ease discomfort while your digestive system adapts.
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Sorbitol, xylitol, and mannitol are sugar alcohols found in both processed and whole foods. These include:
- Sugar-free gum and candy
- Diet sodas
- Protein bars
- Sweet corn
- Pears
- Apples
- Stone fruits
- Mushrooms
The body has trouble fully absorbing sorbitol, xylitol, and mannitol. When these sugars reach the large intestine, they draw water in and are fermented by bacteria, causing gas, bloating, and sometimes diarrhea. Some people have sorbitol intolerance, which means their body has an even harder time digesting the sugar.
How to avoid it: Reading ingredient labels can help you identify and avoid these sweeteners if they cause digestive discomfort.
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Sodas, sparkling water, and other fizzy drinks contain carbon dioxide, which introduces extra gas into your digestive system. This gas can get trapped in your stomach and intestines, leading to bloating, burping, and gas.
How to avoid it: Switching to still water or other non-carbonated beverages can help reduce these symptoms.
There are several ways to relieve gas and bloating:
- Over-the-counter drugs: Try medications that contain simethicone, such as Gas-X and Alka-Seltzer Anti-Gas, which help break up gas bubbles in your digestive tract.
- Lactase supplements: If you’re lactose intolerant, you can take lactase enzymes (usually available in capsules or chewable tablets) before eating dairy.
- Dietary changes: Pay attention to your diet and your symptoms, and avoid any foods that seem to be consistent triggers.
- More movement: Take a short walk after meals to help move gas through your digestive system.
- Slow eating: Take more time to chew your food to reduce the amount of air you swallow.
- Natural remedies: Drink peppermint tea, which can help relax your digestive muscles and reduce bloating.
