Jeffrey Salazar
Excessive gas can be embarrassing and uncomfortable, but it's a natural part of life. While it's impossible to avoid flatulence entirely, there are ways to reduce it. One of the most common ways to reduce gas is by changing your diet. Certain foods are known to cause gas, and by reducing or eliminating these from your diet, you can minimize your symptoms. This includes gassy foods that are high in sugar, starch, or fiber, as well as dairy products, carbonated drinks, and fried or fatty foods. On the other hand, lean meats, low-carbohydrate vegetables, and low-sugar fruits are good options for reducing gas. Keeping a food diary can help you identify specific trigger foods, and consulting a doctor or dietitian can provide further guidance on healthy eating plans to alleviate gas symptoms.
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What You'll Learn
Reduce intake of dairy products
Dairy products are known to cause gas and bloating, especially in people with lactose intolerance. Cow's milk contains lactose, a type of sugar that is harder for the body to digest, and can lead to gas, bloating, diarrhoea, vomiting, or an upset stomach. Reducing dairy intake can help alleviate these symptoms and improve digestive health.
Lactose intolerance occurs when the body lacks the enzymes needed to break down lactose, a sugar found in dairy products. This can result in bloating and gas. Other symptoms of lactose intolerance include diarrhoea, stomach pain, and vomiting. If you experience these symptoms after consuming dairy, consider reducing your intake or switching to lactose-free or plant-based alternatives.
There are many plant-based milk alternatives available, such as soy, oat, rice, almond, or coconut milk. These alternatives can be used in tea, coffee, or cereal instead of dairy milk. Additionally, you can reduce your cheese intake or switch from milk chocolate to dark chocolate.
It is important to ensure that you are still getting sufficient levels of calcium and vitamin D, which are commonly found in dairy products. When reducing your dairy intake, make sure to replace these nutrients through other sources or supplements.
In addition to reducing dairy intake, there are other dietary changes that can help reduce gas. These include avoiding carbonated beverages, sugary drinks, and foods high in starch or fibre. Increasing your intake of low-carbohydrate vegetables, such as carrots, tomatoes, and okra, can also help reduce gas.
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Avoid carbonated drinks
While there isn't a specific diet that reduces gas, certain dietary choices can influence gas and bloating. One way to reduce gas is to avoid carbonated drinks.
Carbonated drinks such as sparkling water and soda are known to cause gas and bloating. The Mayo Clinic and Johns Hopkins Medicine both state that carbonated beverages can increase gas in the digestive system. This is because the drinks contain carbon dioxide, which can cause gas when it reaches the stomach. While a 2009 report from the Department of Clinical and Experimental Medicine at the University of Naples claims that "most of the CO2 in a carbonated beverage does not actually reach the stomach", the presence of sugar and artificial sweeteners in these drinks can also cause excess gas.
Sugar substitutes such as sorbitol and artificial sweeteners can increase bloating and gas. For example, if you find yourself becoming bloated after drinking diet soda, it may be because of the artificial sweeteners present. It is also important to note that chewing gum can also cause you to take in more air and experience gas.
To reduce gas, it is recommended to swap carbonated drinks for still water, which hydrates better and promotes digestion. Alternatively, you can try GI-friendly teas like peppermint, ginger, or chamomile.
In addition to avoiding carbonated drinks, there are other dietary changes you can make to reduce gas. These include eating more low-carbohydrate vegetables such as carrots, tomatoes, and okra, and swapping wheat and potatoes for rice. Raw, low-sugar fruits such as apricots, cranberries, grapefruits, and peaches can also help to reduce gas.
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Eat low-carb vegetables
A low-fibre, low-carb diet can help reduce bloating and flatulence. Carbohydrates that are hard to digest, known as FODMAPs, can cause gas when they reach the large intestine, where bacteria break them down.
Vegetables are a source of complex carbohydrates, and some are higher in starches than others. Starchy vegetables are typically lower in fibre and can cause a sharp rise in blood sugar levels. Some examples of starchy vegetables include potatoes, corn, peas, winter squash, turnips, cassava, and parsnips.
Non-starchy vegetables, like leafy greens, are usually lower in carbs, making them keto-friendly. Here are some examples of low-carb vegetables:
- Lettuce is a great base for a salad, and the darker the colour, the more health-boosting nutrients it contains, including vitamins C and K, potassium, calcium, and magnesium.
- Cucumber is another classic salad ingredient and goes well with dips. It has a high water content and plenty of vitamins and minerals, including vitamins C and K, potassium, magnesium, and plant compounds.
- Broccoli is packed with potassium, phosphorus, folate, vitamins A, C, and K, and plant compounds like kaempferol.
- Asparagus is a good source of folate, chromium, and vitamins A, C, E, and K.
- Spinach is a mild-flavoured leafy green that provides iron, calcium, and magnesium.
- Celery is a crunchy, low-carb snack that provides fibre, potassium, and sodium.
- Mushrooms are technically a type of fungus, but they are often considered a vegetable. They are low-carb and provide vitamin D and selenium.
- Summer squashes like zucchini and yellow squash are low-carb, unlike their winter counterparts, which are starchy.
- Rocket (arugula) has a peppery, spicy flavour and is rich in chlorophyll, amino acids, and vitamins C, B, E, and K.
- Cavolo nero, or black kale, is a deeply pigmented cousin of curly kale. It has a bite to it and is packed with carotenoids, lutein, and vitamins C and K. Curly kale, on the other hand, has less bite and is a nutritious addition to soups, salads, and sauces.
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Identify trigger foods
If you are experiencing excessive gas, it is important to identify the trigger foods that are causing it. Keeping a food journal can be a helpful way to identify specific trigger foods. Here are some common foods and drinks that can cause gas and bloating:
Starchy Foods
Starchy foods such as potatoes, corn, and wheat can cause gas. Wheat and other whole grains, except for rice, contain raffinose and large amounts of fibre, which can lead to increased gas production.
High-Fibre Foods
While fibre can aid digestion, a sudden increase in fibre intake can lead to gas and bloating. Oat bran, peas, fruits, and legumes like beans and lentils contain soluble fibre, which produces the greatest amounts of gas.
Carbonated Beverages
Carbonated drinks introduce excess air into the digestive system, leading to bloating and gas. Fizzy drinks, including soda, are common culprits.
Dairy Products
Cow's milk contains lactose, a type of sugar that is harder for the body to digest, especially for those with lactose intolerance. Dairy products can cause gas, bloating, diarrhoea, vomiting, or an upset stomach in those with lactose intolerance or dairy allergies.
High-Fructose Foods
Foods and drinks containing high-fructose corn syrup, such as soft drinks, sports drinks, and energy drinks, can lead to gas and bloating. Fructans, found in garlic, onions, and wheat, can also cause gas as they are difficult for the small intestine to absorb.
Processed Meats
Processed meats like bologna, sausage, and salami often contain fillers and added sugars, which can lead to increased gas production.
Sugar Alcohols
Sugar alcohols like xylitol, sorbitol, mannitol, erythritol, and maltitol, commonly found in sugar-free foods and chewing gums, are not fully absorbed in the small intestine and can cause gas and bloating.
It is important to note that everyone's body is different, and some people may be more sensitive to certain trigger foods than others. If you suspect a food intolerance or allergy, it is best to consult with a healthcare professional or a registered dietitian for guidance.
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Try digestive enzyme supplements
While a healthy person does not need to take digestive enzyme supplements, they can be beneficial for people with an enzyme insufficiency. These supplements help the body process food and absorb nutrients.
If you are experiencing excessive gas, you may want to try digestive enzyme supplements to help break down foods with less gas production. The most common enzymes are amylase, lipase, and protease. Amylase breaks down carbohydrates, lipase breaks down fats, and protease breaks down proteins. These enzymes are typically found in the stomach and pancreas.
Some over-the-counter digestive enzyme supplements also contain lactase and alpha-galactosidase. Alpha-galactosidase can help break down a type of non-absorbable fiber called galactooligosaccharides (GOS), found in beans, root vegetables, and some dairy products. GOS is beneficial, but it can cause gas and bloating in some individuals. It is important to note that over-the-counter supplements are not regulated by the FDA, so the dosage, ingredients, and enzyme concentration are not guaranteed, and their side effects are unknown.
For individuals with chronic health conditions, prescription digestive enzymes are the standard of care. These medications contain pancrelipase, a mixture of amylase, lipase, and protease, and are coated to survive stomach acid and enter the small intestine. These enzymes are typically animal-derived and are regulated and approved by the FDA.
If you are considering taking digestive enzyme supplements, it is recommended to speak with your healthcare provider first.
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Frequently asked questions
There is no one-size-fits-all diet to reduce gas, but there are some general guidelines that can help. These include:
- Reducing the amount of lactose, fructose and gluten in your diet.
- Avoiding carbonated drinks and drinking less water with meals.
- Consuming low-carb vegetables such as carrots and tomatoes.
- Eating raw, low-sugar fruits such as apricots and peaches.
- Drinking herbal teas with peppermint.
There are several other ways to reduce gas, including:
- Exercising, walking, stretching and moving around to help gas pass through the digestive system.
- Taking peppermint oil capsules or digestive enzyme supplements.
- Reducing the amount of air swallowed by avoiding activities such as chewing gum, talking while eating, and drinking through a straw.
Many foods can cause gas, including:
- Starchy foods like potatoes, corn and wheat.
- Cruciferous vegetables such as broccoli, cauliflower and kale.
- Legumes like peas, beans and lentils.
- Fruits such as apples, peaches and pears.
- Dairy products, especially for those with lactose intolerance.
Some foods that may help reduce gas and bloating include:
- Lean meats, fruits and healthy grains.
- Avocados, which are high in potassium and antioxidants.
- Cucumbers, which contain lots of water and act as a natural diuretic.
- Artichokes, which promote the growth of good bacteria in the gut.
- Greek yogurt, which contains probiotics that support a healthy digestive process.
To identify specific trigger foods, you can try the following methods:
- Keep a food diary or journal to record meals and accompanying symptoms.
- Eliminate one type of food that causes gas for a few days and observe any changes in symptoms.
- Gradually reintroduce suspected foods one at a time to help pinpoint the culprits.
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