What Are Gas-Causing Foods?

Bloodness is a common problem in society. This situation, which is caused by excessive air accumulation in the intestines, can occur as a result of various reasons. Diet is one of these reasons. Some foods included in daily eating habits can cause bloating as a result of various mechanisms. In addition, a similar problem may be encountered due to food sensitivities in some individuals. It is important for people suffering from bloating to be knowledgeable about gas-producing foods. In this way, they can avoid the formation of bloating by consuming alternative options instead of gas-producing foods.

What are Gas-Causing Foods?

The ingredients in the meals can make stomach and intestinal digestion difficult and cause discomfort such as gas collection. Some types of food in gas-forming dishes are difficult to absorb from the intestines and are therefore broken down by bacteria. In this process, where bacteria digest food, gas is produced. As a result, bloating problem can be observed due to excessive gas collected in the intestines. The foods that cause gas the most are as follows:

• Beans: Bean, which is a nutrient from the legume family, is a type of food that contributes to health thanks to its protein and fiber content. However, alpha-galactosides in beans are a group of sugars that are included in FODMAP foods and cause bloating. FODMAP foods describe ingredients that are fermented by bacteria in the digestive tract and cause gas formation. In healthy people, these foods are not expected to cause significant discomfort. However, especially in individuals with diseases such as irritable bowel syndrome, various symptoms such as bloating, cramps and diarrhea may be seen due to the consumption of foods on the FODMAP list. For this reason, individuals with complaints such as gas collection in the abdomen are recommended to be careful in the consumption of beans.
• Dairy products: Milk, which is highly nutritious thanks to its protein and calcium content, can cause serious discomfort in people with lactose sensitivity. This condition, called lactose intolerance, covers a population of 75% all over the world. Types of milk such as cheese, yoghurt, butter Foods also contain lactose. Symptoms such as gas formation, abdominal pain and diarrhea may occur in lactose intolerant individuals due to the consumption of such foods. These problems can be avoided by choosing dairy products with added lactase enzyme. In addition, desserts and other dishes made with other plant milk sources such as soy, coconut and almond can be consumed. they are ingredients that can cause various health problems.
• Dishes with lentils: Lentils, which are rich in minerals such as iron and copper, and protein, are a type of legume with various contributions to health. But lentils are also on the FODMAP list. However, the FODMAP content can be moderated by pre-washing the lentils included in the meal. In addition, the high fiber content in lentils can cause bloating, especially in individuals who do not consume fiber frequently.
• Dishes with onions: Onion is an ingredient included in many dishes. An ingredient called fructan, found in onions, is a food that can cause bloating and gas collection. In addition, some individuals may be sensitive to certain nutrients found in onions. These people may show similar symptoms as other types of intolerance as a result of eating onions. Vegetables, which are rich in nutrients, are in a very important position for health. Experts recommend consuming 5 servings of vegetables and fruits per day. But some vegetables can cause gas, especially in individuals with digestive problems. The vegetable types that are included in the meals and can be a factor in gas formation are as follows:
  • Onion
  • Garlic
  • Broccoli
  • Cabbage
  • Arugula
  • Carrot
  • Black cabbage
  • Radish
  • Cauliflower
  Especially with irritable bowel syndrome People should avoid the consumption of these vegetables. Vegetables such as celery and cucumber are foods that can be consumed as an alternative and have properties that reduce bloating.

  Which are the Nuts That Cause Gas?

  Ç Nuts, which are rich in nutritional oils and vitamins, have many positive effects on health. Some types of nuts can cause discomfort such as gas and bloating, especially in individuals with digestive sensitivities. Plenty of fiber in nuts is a very healthy food type for the intestines. Despite this, it can cause bloating and gas complaints by slowing down digestion, especially in individuals with limited fiber consumption. Fats are nutrients that are more difficult to digest than other foods. Nuts, on the other hand, can cause digestive problems due to the oil they contain. Thanks to the fact that almonds contain different types of carbohydrates, they are more easily digestible compared to nuts such as cashews and pistachios.

  How to Eat Gas-Causing Foods?

  There are many factors that are among the things that cause gas. One of these factors is food. Gas problem may occur due to the substances in the food. In some cases, the way food is consumed can also cause gas. Digestive complaints can be prevented thanks to different methods that can be applied for gas-producing foods. For example, you can wash lentils and other legumes before meals. In this way, you can reduce the amount of compounds called phytates. In dishes containing onions and garlic, some people are only sensitive to raw forms. You can consume the onions and garlic used in cooking by cooking. Thus, you can reduce the risk of experiencing discomfort such as bloating and abdominal pain, which can be seen as a result of consumption of these foods. The common point you should pay attention to for gas-producing foods is to pay attention to consuming as little as possible. For example, you can regulate your eating habits by using low portions of gas-producing fruits. Instead of these fruits, you can choose potassium-containing varieties such as bananas. In addition to all these, candies that are kept in the mouth for a long time, such as chewing gum and candy, can cause you to swallow excessive amounts of air. Artificial sweeteners used in these foods can also cause various digestive problems. As a result, by determining the gas-producing nutrients, You can edit your preferences. You can benefit from the recommendations of a dietitian for the nutrition program that is suitable for you. For the most accurate approach to your gas and other digestive complaints, you should contact a specialist dietitian.

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