Feeling gassy is a normal part of digestion, and even the most nutrient-rich foods contribute to breaking wind.
Fourteen times a daythat’s how often mostpeople pass gas.
Everyone experiences gas, and though it’s mostly harmless, loud sounds and lingering smells can be embarrassing.
Antonis Achilleos
That’s proof that gas andbloating can be totally normal.
But more often than not, certain foods and drinks can stimulate those familiar tummy gurgles.
Here are five foods that may be making you gassy.
Legumes
Beans and lentils are heralded for their fiber, a key nutrient in healthy digestion andconstipation relief.
Legumes are rich in oligosaccharides, a carbohydrate that the small intestine can’t digest.
More specifically, legumes are abundant in raffinose, a pop in of oligosaccharide.
Raffinose must be broken down through fermentation by the bacteria in the colon.
Cruciferous Vegetables
Cruciferous vegetables are a class of plants belonging to theBrassicagenus.
Many cruciferous veggies are high in FODMAPs, which stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols.
Like beans, some cruciferous veggies contain raffinose and fructans, two types of oligosaccharides or FODMAPs.
Cooking cruciferous veggies before eating could help thembecome more absorbable, leading to fewer farts.
Bok choy, eggplant, lettuce, cucumbers, zucchini and bell peppers are a few examples.
Milk and ice cream are high in natural milk sugar, known as lactose.
For your body to digest lactose, it needs a special enzyme called lactase to break it down.
You aren’t alone if you get gassy after eating or drinking dairy products.
About65% of the worldis lactose intolerant, plus lactase enzymes decrease as we age.
Two types of polyolsxylitol and sorbitolmay lead to intestinal discomfort due to increased gas production duringfermentation by gut bacteria.
If chewing gum is linked to your gas, stopping altogether may not be worth it to you.
Remember that chewing gum draws more air into the digestive tract, which may make farts more frequent.
Jazz up plain water with rosemary, thyme, citrus fruit and cucumber slices.
But, the truth is, gas is a normal part of life.
Swallowing air and eating certain foods can bewhy you’re so gassy.
A hasty remedy for gassiness is simply adjusting your eating habits.
