Increased gas formation in the stomach, or flatulence, is a rather sensitive topic. Sometimes a situation where the stomach is swollen occurs at the most inopportune time: for example, in a crowded transport, in a crowded office, among friends. You can avoid these troubles if you know the list of foods that cause gas and bloating and do not abuse them.
The accumulation of gases in the intestines and their release is a natural process: this is how our body gets rid of excess air. Most people experience gas 13 to 21 times a day. If it does not cause discomfort, there is no need to worry. But if the stomach becomes hard and seems to be inflated, you feel fullness and heaviness, grumbling, stabbing pain, nausea, belching, an unpleasant taste in the mouth, you need to take action. Together with an expert, we’ll figure out how to avoid such an unpleasant condition and make a list of foods that cause bloating and gas formation (1).
The accumulation of gases in the intestines indicates problems with the gastrointestinal tract (GIT). However, gas formation in itself is not a disease. To cope with this condition, you need to find out its cause. Here is a list of the main ones.
- Diseases of the gastrointestinal tract . From 10 to 25% of people complain of flatulence. But if irritable bowel syndrome, gastroduodenitis, pancreatitis, reflux disease, bacterial overgrowth syndrome (SIBO) and other gastrointestinal diseases are diagnosed, bloating occurs much more often: nine out of ten patients suffer from it (2).
- The habit of snacking on the go, quickly swallowing food . If a person eats too quickly or talks while eating, he swallows excess air. In this case, the bloating lasts for a short time, but can turn into belching of air and prolonged hiccups.
- Age-related changes in the body . Elderly people often complain of constipation and the accumulation of excess gases in the intestines, as gastrointestinal motility slows down.
- Consumption of products that stimulate gas formation . The most common cause of flatulence is the consumption of foods high in substances, the digestion of which produces a lot of gases.
List of foods that cause gas and bloating
In fact, foods that cause flatulence are not necessarily harmful or dangerous. But they must be used with caution. Some of them contain complex substances: fiber, starch, raffinose or sucrose. To break them down, bacteria living in the intestines come to the rescue.
When coping with heavy and rough food, these microorganisms release waste products – gases. If they have to “work” a lot, then too much gas accumulates. Here are six food groups whose breakdown most actively produces gas in the intestines.
1. Legumes
Beans, peas and beans are a real lifesaver for vegans and vegetarians: thanks to them, people who give up meat can make up for the lack of protein in their diet. But at the same time, these products contain complex sugar – raffinose, which the body is not always able to digest.
If a person does not have enough enzyme to break down raffinose, then it passes from the small intestine to the large intestine in an undigested form, which causes flatulence. To mitigate the effects of raffinose, it is best to soak the beans and peas for several hours before cooking and then cook for a long time. The most gentle product among legumes is lentils, which hardly irritate the intestines.
2. Cruciferous and other vegetables
White cabbage, cauliflower, Brussels sprouts, broccoli, turnips, radishes, asparagus, artichokes, onions, garlic and other vegetables contain complex carbohydrates and fiber, which usually lead to the formation of gas in the intestines. There are several ways to prepare cabbage and other vegetables to ease the “heaviness” of the work of intestinal bacteria. It is better not to fry them, but to bake, steam, boil or sauté.
3. Carbonated drinks
Carbonated water is a liquid that is mixed with carbon dioxide under pressure. We drink water and swallow gas, which is absorbed into the blood, and its excess remains in the stomach. In this case, the gas leaves without a trace along with the air. But if we quickly swallow such liquid, more air enters the body, which can cause bloating. It is better to replace sparkling water with still mineral water.
4. Milk and dairy products
Not all people digest dairy products. This is due to lactose, a type of natural sugar found in milk and products made from it. It is broken down in the small intestine thanks to an enzyme called lactase. If this enzyme is not enough (and as a person ages, the amount of lactase in the human body inevitably decreases), milk intolerance occurs. Even kefir, which many consider unconditionally useful, if you drink it at night, can cause quite a storm in the stomach.
5. Fruit
Fresh apples, pears, peaches, apricots, and plums are also leaders among healthy foods. But consuming large quantities of sweet fruits is the path to increased gas formation and bloating, as well as diarrhea. The fruits contain not only fructose, but also a large amount of fiber, which can cause discomfort after consumption.
6. Fast food
Large meals soaked in oil, especially if washed down with sweet soda, cause fermentation and gas formation.
Pediatric gastroenterologist Ekaterina Yablokova, Candidate of Medical Sciences, Associate Professor of the Department of Childhood Diseases of the Clinical Institute of Child Health named after. N. F. Filatov and Sechenov University explains:
— Eating fast food rich in fat and sugar can disrupt normal gastrointestinal motility. Saturated fats and trans fats slow down the processing of food in the stomach. They are not digested well enough in the small intestine by lipase, a pancreatic enzyme. Fat/fatty acid residues are metabolized by some microbiota to produce gases. Excess carbohydrates in fast food are also food for intestinal bacteria, it causes metabolism with gas formation, and the accumulation of gases in the intestines is the cause of bloating.
In general, many foods in our daily diet can cause bloating and gas due to the high content of fiber (dietary fiber), sugars or other substances that are not fully absorbed by the body. Excess carbohydrates are used by the microbiota as food, but the microbes produce gas during their vital activity, which causes unpleasant symptoms in us.
Foods that often cause bloating include fruits and vegetables, especially fresh ones. — explains gastroenterologist Ekaterina Yablokova. – True, some of them, even in heat-treated form, can cause flatulence – for example, white cabbage. You need to be especially careful when consuming radishes, radishes, onions and garlic, dairy products, legumes, and carbonated drinks.
What foods do not cause gas and bloating in the intestines?
If flatulence occurs frequently, you need to reconsider your diet. We offer a list of foods that do not cause bloating and help reduce the amount of gas in the intestines.
1. Cereals . Buckwheat, oatmeal, and millet porridge are an excellent remedy for gas and bloating, since they are easily digestible, especially if cooked in water. It is recommended to give preference to porridges that have been cooked for 15-20 minutes. You can add steamed dried fruits or a little banana cut into pieces..
2. Lean fish or poultry . Not too fibrous meats and skinless poultry are well digestible and pass gently through the intestines without producing excess gases. It is useful for people with flatulence to eat steamed cutlets, meatballs, soufflés, and casseroles. Lean fish is best consumed in the form of a whole boiled piece or minced meatballs and cutlets.
3. Low fiber vegetables . Carrots, mashed potatoes, zucchini or boiled pumpkin do not create discomfort in the intestines.
Review of foods that cause bloating and gas
| Legumes – beans, peas, chickpeas, beans, lentils to a lesser extent | Contains raffinose, which is poorly digested in the small intestine |
| Cruciferous vegetables – cabbage, cauliflower, Brussels sprouts and broccoli, as well as turnips, radishes, asparagus, artichokes, onions and garlic | Contains complex carbohydrates and fiber |
| Sparkling water and drinks | Carbon dioxide causes belching and hiccups |
| Milk and dairy products | Poor absorption in some people due to lactose intolerance |
| Sweet fruits – peaches, apples, pears, plums | Contains fructose and fiber |
| Fast food and baked goods | The composition includes fast carbohydrates and trans fats, which are usually difficult and not completely digested |
How to Reduce Gas and Bloating
The best remedy for flatulence is a proper diet. A person experiencing constant problems due to increased gas formation and bloating needs to think through his diet and change his eating habits. Here are some recommendations.
- It is important to limit the consumption of fast food and baked goods that cause fermentation. You should also reduce your intake of salt and sugar.
- It is better to cook at home, giving preference to boiled, stewed or steamed food, especially water-based porridges, slimy and pureed soups, cutlets and meatballs.
- Try to take your time and chew your food thoroughly without swallowing it in chunks.
- It is important to drink enough still water – proper drinking regime promotes the process of digestion of food. Make sure that water is always available, and do not ignore thirst.
- It is recommended to replace wheat bread with dried grain bread or yeast-free bread.
Doctor’s advice
Our expert, pediatric gastroenterologist Ekaterina Yablokova, gave recommendations on how to combat flatulence and reduce bloating.
— There is no universal recipe for everyone. Food intolerances vary widely, but there are some universal tips.
- Avoid foods that cause bloating and choose ones that are easy to digest. Fruits and vegetables are best consumed in heat-treated form. The exception is fresh neutral greens without bitterness. It is better to prefer fermented milk products to whole milk products, and in case of lactose intolerance, choose a “safe” dairy product (for example, hard cheese and cottage cheese). For people with lactase deficiency, a wide range of lactose-free products from different manufacturers are available today.
- Eat small meals several times a day at intervals of three hours: hunger, like overeating, is harmful. Eating without haste is also a prerequisite. It is better to avoid using chewing gum.
- Regular exercise is beneficial – yoga, swimming, walking. They improve peristalsis and reduce flatulence.
- If the problem of bloating in an adult constantly bothers you, or there are additional complaints , a visit to a therapist or gastroenterologist should not be postponed. The causes of this condition are varied: functional and organic diseases of the gastrointestinal tract, food allergies , undesirable effects of medications, intestinal infections, etc. Treatment, of course, will not be universal – it depends on the specific disease, which the doctor will help you understand.
- If problems with bloating occur regularly and are accompanied by other unpleasant symptoms – abdominal pain, weight loss (and for a child, growth retardation), the appearance of blood in the stool, constipation or diarrhea, you should consult a doctor as soon as possible. These conditions may be a sign of serious illness.
The doctor will order laboratory and instrumental tests, make a diagnosis and prescribe therapy. Self-medication in such cases can be dangerous. Early detection and treatment of gastrointestinal diseases help avoid complications and improve quality of life.
Questions and answers
We answer the most popular questions about bloating and gas formation with expert, gastroenterologist Ekaterina Yablokova.
What can cause gas in a newborn?
Bloating in infants and intestinal colic occur due to imperfect intestinal motor function.
“It should be remembered that each person’s reaction to food is individual and depends on the presence or absence of any food tolerance,” explains pediatric gastroenterologist Ekaterina Yablokova. — If a child has such problems, it is recommended to keep a food diary, noting reactions to foods, and eliminating them from the diet in the future. Various gastrointestinal diseases start in childhood. Therefore, it is better for parents to consult a pediatrician for advice.
Gas formation in infants is a very common problem; it is associated with the anatomical and functional development of the digestive system and gastrointestinal microbiota in the first year of a child’s life. You can give some general advice to the baby’s parents.
- When breastfeeding, make sure your baby latch onto the breast correctly. This is important to avoid swallowing air. When artificial feeding, avoid overfeeding. Your pediatrician will help you figure out your feeding schedule. For children with bloating and colic, medicinal mixtures are produced, enriched with pre- and probiotics, which alleviate such symptoms.
- Try to reduce your baby’s swallowing of air by holding him at a 45-degree angle during feeding and upright afterwards to help gases move out of the stomach.
- If bloating occurs, use gentle, clockwise circular motions to massage your baby’s belly to help move air out of the stomach and intestines. It is better to carry out this procedure in between meals.
Important : if the problem of bloating is persistent and long-term, or if other complaints occur, be sure to consult a pediatrician. He will determine the scope of additional examination and treatment, and if necessary, refer you to a gastroenterologist.
What foods cause flatulence in pregnant women?
“Women’s hormonal levels change during pregnancy,” explains Ekaterina Yablokova, “more progesterone is produced, which has a relaxing effect on the intestinal muscles. If this is combined with a sedentary lifestyle, intestinal motility worsens.
To reduce gas formation, it is better to exclude brown bread, legumes, cabbage and other high-fiber vegetables, sweets, fruits and milk, leaving only bio-yogurt or low-fat kefir.
Can bloating and gas go away on its own?
If increased gas formation is caused by poorly digestible, too spicy or unusual foods, then most likely it will pass. If symptoms recur regularly, it is better to consult a gastroenterologist for examination.
What folk remedies will help get rid of bloating and gas?
- Peppermint tea may reduce flatulence if drunk after rather than during meals. Menthol oil, which mint is rich in, soothes abdominal cramps and helps get rid of gas. You can prepare infusions of chamomile, mint, St. John’s wort and drink them half a glass half an hour before meals.
- You can brew tea with the addition of mint, fennel, chamomile, and coriander.