Excessive gas formation in the abdomen, or flatulence, is a rather delicate topic. Sometimes the situation when the abdomen is bloated occurs at the most inopportune time: for example, in crowded transport, in a crowded office, among friends. You can avoid these troubles if you know the list of products that cause gas formation 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 have gas formation from 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 swell, there is a feeling of distension and heaviness, rumbling, stabbing pains, nausea, belching, an unpleasant taste in the mouth, you need to take action. Together with an expert, we will figure out how to avoid such an unpleasant condition and make a list of products that cause bloating and gas formation (1).
Accumulation of gases in the intestines indicates problems with the gastrointestinal tract (GIT). However, gas formation 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.
- Gastrointestinal diseases . Between 10 and 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, then he swallows excess air. In this case, bloating lasts for a short time, but can turn into belching air and prolonged hiccups.
- Age-related changes in the body . Elderly people often complain of constipation and accumulation of excess gases in the intestines, since the peristalsis of the gastrointestinal tract slows down.
- Eating foods that stimulate gas formation . The most common cause of flatulence is eating foods that contain a lot of substances that produce a lot of gases when digested.
List of foods that cause gas and bloating
In fact, products that cause flatulence are not necessarily harmful or dangerous. But they should be consumed with caution. Some of them contain complex substances: fiber, starch, raffinose or sucrose. Bacteria living in the intestines come to the rescue to break them down.
Eating fast food rich in fat and sugar can contribute to disruption of 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, an enzyme of the pancreas. The remains of fat/fatty acids are metabolized by some types of microbiota with gas production. Excess carbohydrates in fast food are also food for intestinal bacteria, they cause metabolism with gas formation, and the accumulation of gases in the intestine is the cause of bloating.
In general, many foods in our daily diet can cause bloating and gas due to their high fiber content, 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 life cycle, which causes unpleasant symptoms.
Products that often cause bloating include fruits and vegetables, especially fresh ones, explains gastroenterologist Ekaterina Yablokova. However, some of them can cause flatulence even when thermally processed, such as white cabbage. You should be especially careful when consuming radishes, horseradish, 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 review your diet. We offer a list of products that do not cause bloating and help reduce the amount of gas in the intestines.
1. Cereals . Buckwheat, oatmeal, millet porridges are an excellent remedy for gas and bloating, as 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 sliced banana to them.
2. Lean fish or poultry . Not too fibrous types of meat and skinless poultry are well digested and pass through the intestines smoothly, without creating excess gas. People with flatulence should eat steamed cutlets, meatballs, soufflés, casseroles. It is better to eat lean fish in the form of a whole boiled piece or cutlets and minced meatballs.
3. Low-fiber vegetables . Carrots, mashed potatoes, zucchini or boiled pumpkin do not cause 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 |
| Carbonated water and drinks | Carbon dioxide causes burping and hiccups |
| Milk and dairy products | Poorly digestible in some people due to lactose intolerance |
| Sweet fruits – peaches, apples, pears, plums | Contains fructose and fiber |
| Fast food and baked goods | It contains 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 who constantly experiences problems due to increased gas formation and bloating needs to think about their diet and change their eating habits. Here are some recommendations.
- It is important to limit the consumption of fast food and baked goods, which cause fermentation. You should also reduce the consumption of salt and sugar.
- It is better to cook at home, giving preference to boiled, stewed or steamed food, especially porridges in water, slimy soups and pureed soups, cutlets and meatballs.
- Try not to rush and chew your food thoroughly without swallowing it in pieces.
- It is important to drink enough still water – the correct drinking regimen facilitates the process of digestion. Make sure that water is always available, do not ignore thirst.
- It is recommended to replace wheat bread with dried grain 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 can be different, but there are some universal tips.
- Avoid foods that often cause bloating, choose those that are easy to digest. It is better to eat fruits and vegetables in a 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, today a wide range of lactose-free products from different manufacturers is produced.
- Eat small portions several times a day at intervals of three hours: hunger, like overeating, is harmful. Eating without haste is also a must. It is better to refuse to use chewing gum.
- Regular physical exercise is useful – yoga, swimming, walking. They improve peristalsis and reduce flatulence.
- If the problem of abdominal distension in an adult is a constant concern, 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 , adverse effects of drugs, intestinal infections, etc. Treatment, of course, will not be universal – it depends on the specific disease that the doctor will help to deal with.
- 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 need to see a doctor as soon as possible. These conditions can be a sign of serious diseases.
The doctor will prescribe laboratory and instrumental studies, make a diagnosis and prescribe therapy. Self-medication in such cases can be dangerous. Early detection and treatment of gastrointestinal diseases help to avoid complications and improve the 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 motor function of the intestines.
It should be remembered that each person’s reaction to food is individual and depends on the presence or absence of any food intolerance, — explains pediatric gastroenterologist Ekaterina Yablokova. — If a child has such problems, it is recommended to keep a food diary, noting reactions to food products, excluding them from the diet in the future. Various gastrointestinal diseases begin in childhood. Therefore, it is better for parents to consult a pediatrician.
Gas formation in infants is a very common problem, it is associated with the anatomical and functional development of the digestive system, the gastrointestinal microbiota in the first year of the child’s life. There are several universal tips for the baby’s parents.
- When breastfeeding, make sure your baby is latching on correctly. This is important to avoid swallowing air. When bottle feeding, avoid overfeeding. Your pediatrician can help you figure out the feeding schedule. For children with bloating and colic, there are medicinal formulas enriched with pre- and probiotics that alleviate these symptoms.
- Try to reduce your baby’s air swallowing by holding him at a 45-degree angle during feeding and upright afterwards to help the gases escape from the stomach.
- For bloating, massage your baby’s abdomen in a gentle, clockwise circular motion to help air escape from the stomach and intestines. It’s best to do this between meals.
Important : if the problem of bloating is persistent and long-term, if other complaints join in, 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 background changes 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 peristalsis worsens.
To reduce gas formation, it is better to exclude black bread, legumes, cabbage and other vegetables with a high fiber content, sweets, fruits and milk, leaving only bio-yogurts or low-fat kefir.
Can bloating and gas go away on their own?
If increased gas formation is caused by poorly digestible, too spicy or unusual food, then most likely it will pass. However, if the symptoms recur regularly, it is better to consult a gastroenterologist for examination.
What folk remedies will help get rid of bloating and gas?
- Tea with mint can reduce flatulence if you drink it after, not during, a meal. Menthol oil, which mint is rich in, soothes abdominal cramps and helps get rid of gas. You can make infusions of chamomile, mint, St. John’s wort and drink half a glass of them half an hour before a meal.
- You can brew tea with the addition of mint, fennel, chamomile, coriander.