Let’s face it – we all pass gas.  In fact, the average person’s body releases gas as a byproduct of undigested foods through burping and flatulence (gas) up to two dozen times a day.  Your food choices play a major role in the development of this occurrence.

Flatulence and food

Our digestive system is a work of art.  Taking a bite of food, chewing and then swallowing takes your food on a journey through this amazing piece of machinery where your body breaks down food into usable energy delivered to our cells to function and complete various necessary processes. 

Sometimes our digestive system may find certain foods more difficult to digest than others to break down into energy and waste.  As a result, the food may find itself in your colon sitting around with gas building up as a leftover product.

The undigested food is fodder for the hungry bacteria living in the colon.  The bacteria do their job by getting to work on fermenting these undigested food particles which produce a combination of flatulence and burping.

Not everyone reacts the same way to food.  Some people have great difficulty with certain foods when it comes to digestion and the production of gas while others have no problem with that same food.  The best way to determine which foods tend to be gas-producers for you is to pay attention to the foods you eat, keeping a diary of what you ate and if you have noticeable symptoms of gas related to that food.

There are certain foods that do seem to be more major culprits of gas than others such as:

·        Milk

Milk intake causes gas in those who cannot digest the milk sugar lactose.  Most people however, can consume up to a cup of milk without producing excessive gas.

Solution:  Drink up to 4 ounces of milk at a sitting, or substitute reduced-fat cheeses or yogurt without added milk solids.  Use lactose-reduced milk or add to regular milk lactose-reducing enzyme products.

·        Beans

Beans are a well-known gas-producer because some of their carbohydrates are indigestible by human enzymes, but are broken down by intestinal bacteria.  The amount of gas may not be as much as most people fear.

Solution: Use rinsed canned beans or dried beans that are well-cooked, because cooked carbohydrates are easier to digest. 

·        Swallowed air

When we eat or drink, we swallow air that can cause gassiness.  Drinking carbonated beverages is another cause of gas in some people.  Each swallow of a beverage can carry three times as much gas as fluid, which some people belch up.

Solution: Slow down when eating and drinking, and don’t chew gum or suck on hard candies that may cause you to swallow air.  Also limit carbonated beverages.

·        Vegetables

Not all vegetables are gas producers but certain ones are such as asparagus, broccoli, Brussels sprouts, cauliflower, peas, green peppers, onions, and scallions.

Solution: If you feel certain vegetables cause gas, try eating small portions of the cooked products.  Since vegetables are such an important source of various nutrients and fiber, try not to completely eliminate them as it could have been a coincidence and unrelated to eating the vegetable.

Other foods that may be difficult for the body to handle when it comes to gas include:

·        Wheat and oat bran

·        Foods sweetened with artificial sweeteners, such as soda, gum, and hard candy

·        Bananas, peaches, apricots, pears, and raw apples

·        Raisins and melons

·        Prunes and prune juice

·        Colas and fruit drinks sweetened with fructose