Non-gassy foods in your diet may help you to reduce bloating and farting. Choosing lean meat, fruits, and healthy grains can help you to reduce the amount of intestinal gas.
Gassy foods, on the other hand, are foods that cause you to swallow air or that are less easy for your body to digest. Gassy foods include those that are high in sugar, starch, or fiber.You also may have symptoms if you are diagnosed with agluten sensitivityor other food-related condition.
1. Animal Proteins
Processed meats like bologna, sausage, and salami should be avoided, particularly those made with fillers.Keep in mind that adding gravies or glazes can add sugar and other gas-producing ingredients.
You can choose other protein sources, including peanut butter and beans, if you limit or avoid eating meat.
- VegetablesPlenty of vegetables are low in carbohydrates, full of vitamins and minerals, and unlikely to cause gas. Consider a simple salad and turning it into your big meal.To reduce the risk of flatulence, here are vegetables you can eat:CarrotsEggplantLettuceParsnipPotatoesPumpkinSpinachTomatoesZucchiniVegetables to avoid include cruciferous vegetables—such as broccoli, cauliflower, collard greens, and kale—and legumes such as peas, beans, and lentils.
2. Vegetables
Plenty of vegetables are low in carbohydrates, full of vitamins and minerals, and unlikely to cause gas. Consider a simple salad and turning it into your big meal.
To reduce the risk of flatulence, here are vegetables you can eat:
Vegetables to avoid include cruciferous vegetables—such as broccoli, cauliflower, collard greens, and kale—and legumes such as peas, beans, and lentils.
- FruitsA number of fruits are known for producing less gas. Still, it’s a good idea to eat them in moderation.Your body can only absorb so many fruit-based carbohydrates at a time. The more fruit you eat—even of these less gassy options—the higher your chances are of having unwanted gas:BlueberriesOrangesGrapesHoneydewKiwiRaspberriesStrawberriesOn the other, you need to avoid apples, peaches, pears. and fruit juices if you want to avoid gas.
3. Fruits
A number of fruits are known for producing less gas. Still, it’s a good idea to eat them in moderation.
Your body can only absorb so many fruit-based carbohydrates at a time. The more fruit you eat—even of these less gassy options—the higher your chances are of having unwanted gas:
On the other, you need to avoid apples, peaches, pears. and fruit juices if you want to avoid gas.
- Fermented FoodsBacteria found infermented foodslike yogurt have already taken care of the carbohydrates your gut would otherwise have to ferment.This frees your intestines from having to do all that work, which lowers the chance of gas.Bacteria from fermented foods are great for your gut’s overall health. You really cannot go wrong with one of these choices:KefirKimchiKombuchaPicklesSauerkraut
4. Fermented Foods
Bacteria found infermented foodslike yogurt have already taken care of the carbohydrates your gut would otherwise have to ferment.This frees your intestines from having to do all that work, which lowers the chance of gas.
Bacteria from fermented foods are great for your gut’s overall health. You really cannot go wrong with one of these choices:
- GrainsCertain carbohydrates in wheat products can lead to gas.The following choices are better options for the times when you just do not want to deal with gas:Gluten-freebreadRice breadRice (brown or white)SpeltQuinoaKeep in mind that wheat and rye ingredients also are used in pasta, crackers, and other products beyond bread.
5. Grains
Certain carbohydrates in wheat products can lead to gas.The following choices are better options for the times when you just do not want to deal with gas:
Keep in mind that wheat and rye ingredients also are used in pasta, crackers, and other products beyond bread.
- Dairy AlternativesCow’s milk contains lactose, a type of sugar that is harder for the body to digest, especially if you have lactose intolerance.If you regularly develop gas, bloating, diarrhea, vomiting, or upset stomach after eating dairy products, consider switching to a plant-based dairy alternative, such as:Almond milkCoconut milkCashew milkRice milkHemp milkLike beans, soy is a type of legume that can cause gas in some people. If you notice that soy products give you gas, take care to avoid them. This includes soy milk.While shopping for dairy alternatives, make sure to read ingredient lists carefully. Plant-based milks often contain added sugars, which can lead to gas.
6. Dairy Alternatives
Cow’s milk contains lactose, a type of sugar that is harder for the body to digest, especially if you have lactose intolerance.
If you regularly develop gas, bloating, diarrhea, vomiting, or upset stomach after eating dairy products, consider switching to a plant-based dairy alternative, such as:
Like beans, soy is a type of legume that can cause gas in some people. If you notice that soy products give you gas, take care to avoid them. This includes soy milk.
While shopping for dairy alternatives, make sure to read ingredient lists carefully. Plant-based milks often contain added sugars, which can lead to gas.
- Snack OptionsAlong with the non-gassy vegetables and fruits, there are other good snack choices you can enjoy for a quick bite. You can try:Hard cheese like cheddar, parmesan, or SwissDairy-free gelato or sorbetOn the other hand, you should avoid candy or sweets that containsweetenersending in “–ol,” such as sorbitol, mannitol, xylitol, erythritol, and maltitol.You also need to pass on drinks made with high-fructose corn syrup, such as soft drinks, sports drinks, and energy drinks.
7. Snack Options
Along with the non-gassy vegetables and fruits, there are other good snack choices you can enjoy for a quick bite. You can try:
On the other hand, you should avoid candy or sweets that containsweetenersending in “–ol,” such as sorbitol, mannitol, xylitol, erythritol, and maltitol.
You also need to pass on drinks made with high-fructose corn syrup, such as soft drinks, sports drinks, and energy drinks.
Why Some Foods Cause Gas
As a general rule of thumb,gassy foodsare those that contain certain types of:
It is important to know that some gas is normal and that many gassy foods, likebeansand broccoli, are nutritious. A balanced diet is important, even if you’re avoiding gas.
Other Tips to Avoid Gas
Gas is a natural part of life, and you can’t avoid it entirely. However, if you feel that your gas is excessive, there are some extra steps you can take:
You also can try a food journal as you identify foods that lead to gas, using a process of elimination to see which foods lead to symptoms.
Digestive EnzymesDigestive enzymes can include:Alpha galactosidaseto help your body break down complex carbs in beans and vegetablesLactase to help your body break down lactose in dairy productsLipase tohelp your body break down fatsIf you are considering a digestive enzyme supplement, talk to your healthcare provider. Supplements are not FDA-regulated, so their exact ingredients and enzyme concentrations are not guaranteed. Your provider can recommend a digestive enzyme supplement.
Digestive Enzymes
Digestive enzymes can include:Alpha galactosidaseto help your body break down complex carbs in beans and vegetablesLactase to help your body break down lactose in dairy productsLipase tohelp your body break down fatsIf you are considering a digestive enzyme supplement, talk to your healthcare provider. Supplements are not FDA-regulated, so their exact ingredients and enzyme concentrations are not guaranteed. Your provider can recommend a digestive enzyme supplement.
Digestive enzymes can include:
If you are considering a digestive enzyme supplement, talk to your healthcare provider. Supplements are not FDA-regulated, so their exact ingredients and enzyme concentrations are not guaranteed. Your provider can recommend a digestive enzyme supplement.
Summary
To avoid gas and bloating, choose animal proteins, leafy greens like spinach, fermented foods like kefir, and oats. Many fruits are good options too, but you should still eat them in moderation. Eat more slowly to avoid swallowing air and consider walking after meals to improve digestion. Talk to your healthcare provider about other options, including digestive enzymes.
10 Sources
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