Foods that Cause Gas

Passing of gas is a normal physiological process. On an average, a healthy individual produces about 1-4 pints gas daily and at the same time, passes gas about 10-14 times per day. The unpleasant smell of gas released through the rectum (flatulence) is due to presence of sulfur gas in addition to hydrogen, carbon dioxide and at times, methane. Even though it is normal to eliminate gas, it can create an embarrassing situation when other people are present. Hence, understanding the sources and causes of gas formation will help in minimizing the frequency of flatulence.

There are two major sources of intestinal gas, such as air swallowed through mouth and gas formed by bacteria that inhabit the gastrointestinal tract. Usually, a small amount of gas is swallowed during ingestion of food and drinking of water, which is then passed out either as burping or though rectum. Maximum amount of gas is released by the intestinal bacteria while breaking down the undigested food particles that contain complex carbohydrates and fiber. Let's discuss in brief about the foods that cause gas.

List of Foods that Cause Gas

While speaking about the foods that cause gas, there are no specific food items as such. In fact, foods that cause gas and bloating in an individual may not be the source of gas for other people. On a general note, carbohydrate rich foods trigger the production of gas in the body. On the contrary, foods that contain high amount of proteins, fats and insoluble fiber produce less amount of gas. Following is a list of the food items that are known to cause excessive gas formation:

Milk and Dairy Products: Lactose, a natural sugar present in milk, is one of the most common causes of gas. Gas formation due to consumption of dairy products is higher among people who have lactose intolerance symptoms. If such is the case, one can include yogurt and cheese in the diet, rather than consuming milk and other dairy products.

Vegetables: Certain vegetables such as beans, potatoes, artichokes, asparagus, carrots, corn, cabbage, cauliflower, broccoli, radishes, onion, peas, celery and other legumes are found to cause gas in many individuals. Hence, for combating the symptoms of excessive gas formation, one can minimize the amount of these vegetables in the diet.

Some Fruits: Sorbitol is another triggering factor for gas production. It is a natural sugar found in many fruits such as apples, peaches, plums and prunes. Other fruits that cause gas include bananas, apricots, melons, grapes and raisins. One can substitute such fruits with other alternatives for managing the symptoms of frequent passing of gas.

Fiber Rich Foods: High fiber diet that contain foods rich in soluble fiber (e.g. oat bran, beans and some fruits) can also be a cause of excessive gas formation. In order to identify the causes of gas, one can avoid intake of high amount fiber rich foods at a time. Instead, increase the amount of fiber in the diet plan subsequently.

Other Foods: Other foods that cause gas are sweeteners, fatty foods and carbonated beverages. Artificial sweeteners like mannitol, sorbitol and xylitol may aggravate gas production in some people.

It is to be noted that the amount of gas released by a particular food item is not the same for everyone. Also, limiting foods that cause gas may result in cutting down the consumption of healthy foods. In order to avoid such circumstances, it is always advisable to consult a qualified dietitian while making a healthy diet plan that will reduce gas formation.