Flatulence Causes: Avoid These Foods For A Gas Free Life
As you may suspect, what we eat determines to a large degree the amount of gas produced in the intestines. Excessive gas production and other flatulence causes can lead to abdominal bloating, abdominal pain, flatulence or belching. With this is mind it is important that we know which foods to avoid, which foods should be eaten and, something which is often overlooked, how these foods are prepared.
Foods to be avoided.
- Vegetables which have high carbohydrate content (stachyose, raffinose, verbascose etc) should be avoided. These are complex carbohydrates which the body finds difficult to digest. When food is not properly digested, any waste remaining, is attacked by bacteria that decompose it and thus produce gas. Peas, beans, broad beans and soy are among the biggest culprits. It is advisable to cut down on these vegetables if you suffer from excess flatulence.
- Intake of cabbages and other members of the cabbage family, Brussels sprouts, broccoli, and cauliflower should be cut down as well.
- Additionally, the consumption of radishes, onions and carrots should be monitored as they tend to cause flatulence but only in some cases.
- Surprisingly, apples are a cause of flatulence. Their weight is made up of at least 20% gas and therefore can greatly increase the volume of gas in the intestines. However, as they are a rich source of pectin they should not be avoided completely. Pectin is a source of soluble fiber which is recommended to help avoid constipation.
- Apples also contain malic acid and quercitin which help to inhibit the production of the harmful bacteria which cause the formation of intestinal putrefaction which produces many of the unpleasant gases associated with flatulence.
- It is best to eat apples slowly and chewed well in order to give the gases time to escape through the mouth before entering the stomach.
- Many people suffer from lactose intolerance and are unable to digest milk properly. These people should try to avoid milk and dairy products in general. However, yogurts can still be taken in small quantities as they produce beneficial bacteria in the intestine.
- Foods which contain gluten, wheat, rye, barley and oats can also be responsible for excess flatulence. There it is advisable to reduce the consumption of bread and other products which are made from these cereals.
- Avoid the consumption of pure bran as it is very high in insoluble fiber. The digestive system finds it extremely difficult to process any insoluble fiber. Foods which are high in soluble fiber are the preferred option.
- Drinks which are carbonated such as beer, sodas, lemonade, sparkling wine and mineral water, can significantly increase the amount of gas in the intestine because they contain carbonic acid. Caffeine rich drinks like tea coffee and colas are also thought to cause excess flatulence as the caffeine tends to irritate the colon.
- Some artificial sweeteners like sorbitol, which appear in many soft drinks and chewing gum, are responsible for producing high levels of gas. Chewing gum also permits higher levels of air to go into the intestine which can cause flatulence and bloating.
A proper, sensible diet is essential to avoid the embarrassment of excessive flatulence.
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