Foods That Cause Intenstinal Gas And Bloated Gassy Stomach
Reason Behind Gassy and Bloated Stomach:
Bloating: Swelling in the abdominal area caused by gas buildup
When you don't belch or fart often, the gas can build up in the intestines and stomach and causes bloating. Bloating is typically followed by pain in the abdominal area either light and dull or fast and intense. By farting often or having a bowel movement may reduce the discomfort.
Bloating is often associated with:
- Consuming high-fat foods. Fat interrupt stomach emptying and can add to the feeling of heaviness
- Stress or anxiety
- Smoking
- A gastrointestinal disease, obstruction or illness
- Irritable bowel syndrome (IBS, or spastic colon), a disease caused by abdominal pain or cramps and changes in intestinal function
- Conditions such as Coeliac disease (lactose intolerance as it's side effect) wherein the digestive tract aren't able to break down food and absorb some food components.
To greatly reduce bloating, try to avoid or reduce consuming gas-producing foods. Most carbohydrate-foods produce gases and the following are usual gas-makers:
- Baked beans
- Broccoli,
- Brussels sprouts
- Cabbage
- Petcha
- Carbonated drinks
- Cauliflower
- Lima beans
- Lentils
- Onions
- Peppers
- Chewing gum
- Citrus fruits such as apples, peaches and pears
- Hard candy
- Lettuce
We all emit gas but still anyone's situation can be different. Other people have more gassy problems eating certain foods and drinks compare to others.
According to studies, the average person emit intestinal gas 14-16 times a day and produces about 1 to 4 pints of digestive gas
That could be definitely more than you expect. Most people who consider themselves extremely gassy have a totally normal amounts. But, it could be that it's pretty much more uncomfortable both physically and emotionally to quite a few people than it is to others.
Exactly what cause intestinal-gas? The two main causes are: from air that you swallow and the other is a secondary result of food digestion.
Air Swallowing (aerophagia)
Typically, burping is the result of air that you swallow. Many of us don't swallow air intentionally. You may not be aware that you are swallowing air by doing/consuming some stuffs. These habits can likely increase gas and bloating.
- If you are a smoker
- If you chew gum most of the time
- Drinking using a straw
- Sucking on solid candies
- Drinking a lot of soda or other carbonated drinks
- Consuming food or drinking very quickly
- Wearing sloppy dentures
People with serious heartburn are likewise vulnerable to swallow air. The common thing most people do to clear the esophagus of stomach acid is to swallow air. By swallowing more air eventually you'll get an inflated stomach that cause cramps and rambling sounds.
Keep Track of the Foods You Eat
Keep a food journal and write down the foods you have eaten and what's your body’s initial reaction to it. If you observe an increase in intestinal gas and bloating after eating certain food items, reduce or stop consuming them. If you’re getting gas problems and having a hard time finding the foods that cause bloating, try to list all the foods that are tummy-friendly, and then add different food every 2 days to try to identify the foods that cause gas.
Understand that other people can digest food easily compare to others. Some peoples’ systems are unable to digest certain foods while some can eat them without having complications.
Many foods high on carbohydrates produce gas and bloating (compared to. fats and proteins, which generate a small amount of gas). Starch-containing foods like rice, maize, noodles, pasta, potatoes, pulses and wheat, usually produce gas.
Foods with Carbohydrates
Carbohydrates are the main gas makers due to the fact they’re composed of polysaccharides (a type of sugar that is difficult to digest).
The carbohydrates contained in some fruit and vegetables can produce intestinal gas and bloating.
Artichokes. Asparagus. Beets. Broccoli. Brussel sprouts. Cabbage and sauerkraut. Carrots. Cauliflower. Celery. Corn. Green peppers.Leeks. Legumes (ansazi beans, black-eyed peas, bog beans, black turtle beans, broad beans, field beans, garbanzo beans, lima beans, mung beans, pinto beans, kidney beans, baked beans, bean salads, chickpeas, chili, great northern, lentils, lentil soup, lima beans, peanuts, peanut butter, peas, pink beans, pinto beans, dried peas, small white beans, split-pea soup, soybeans, soy milk, bean curd, and other soybean products)Onions,Parsley, Potatoes, Radishes, Sweet peppers.
Other gas-producing vegetables include:
- Avocado
- Asparagus
- Cucumbers
- Eggplant
- Kohlrabi
- Lettuce
- Okra
- Olives
- Peppers
- Potatoes
- Rutabaga
- Tomato
- Turnips
- Zucchini
Wheat and wheat-products can cause some people to have gas build-up. Try to minimize your consumption of these wheat items:
- Bagels
- Breakfast cereals
- Whole grain breads
- Whole wheat flour
- Pastries
Typically, though, aged cheeses as well as yogurt products doesn't cause that much stomach upset.
Egg although not really a dairy product can cause gas for some people.
Just in case you are lactose intolerant, avoid all dairy foods from your diet for a 10 to 15 day period. Keep track of your body’s a reaction to observe whether or not there is a gas reduction in the stomach. If there is, reduce or stop your dairy intake, or use lactase natural supplements before eating to help your digestive process break down dairy components.
Acidic FoodsYou must need to avoid acidic foods such as tomato and tomato products, white/red vinegar and citrus fruits such as apples, cherries, grapes, pomelos, orange, lemon, lime, and pineapple which are extremely acidic.
Spicy FoodsLimit your consumption of hot/spicy foods and hot spices. Spices may very well be the spice of life, delivering a flavorful boost to our favorite dishes on the other hand they also provide important minerals and vitamins. Still hot and spicy foods can act as a catalyst for the secretion of more digestive acid, increasing indications of acid reflux and bloating.
High-fat FoodsFried food pan or deep-fried - including fatty meats, gravies, pastry foods, soup/creams, and some sauces are foods that have potential to produce gas after finishing a serving.
Other Food Items That Makes You Gassy and Bloated
Sugar-free candies and chocolates can cause digestive problems due to the artificial-sweeteners being used to manufacture them. Termed as sugar alcohols, they’re used in a variety of food products and drinks starting from sugarless gums and hardy candy to sports beverages.
Avoid products that say “sugar-free or less-sugar” as there’s a good chance that sugar alcohols are used to substitute the sugar. Made out of cornstarch, erythritol, glycerol, isomalt, lactitol, maltitol, mannitol, sorbitol, and xylitol are examples of typical sugar alcohols or artificial sweeteners.
Moreover, soft drinks which contain carbon dioxide bubbles can cause gassy and bloated tummy.
Beer, red wine and other types of wine made from natural ingredients such as jungle juice and tuba can cause excessive gas in the stomach.
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