What foods to avoid to prevent gas?

Ah, farting. The magical noise that comes out of your rear end and can sometimes clear a room. It’s natural, but let’s face it – no one wants to be the smelly source of flatulence in a social setting. If you’re tired of being known as “the gassy one,” then keep reading for tips on what foods to avoid.

Introduction

Before we dive in, it’s important to understand why certain foods cause more gas than others. When food isn’t fully digested by enzymes in our small intestine, it moves into the colon where bacteria break down any undigested carbohydrates through fermentation. This process releases gas which can build up and eventually make its way out via burps or farts (yay). So if you’re someone who experiences frequent bloating or abdominal pain after meals, avoiding these triggering foods may help reduce symptoms.

Legumes

Legumes such as beans, lentils and chickpeas are nutritional powerhouses loaded with fiber and protein. Unfortunately they also contain oligosaccharides (complex carbs) that humans lack enzymes to digest properly – meaning those little guys sit uneasily at the bottom until acted upon by hungry gut bacteria (cue ominous music). Eating too many legumes too fast also contributes to discomfort because choking them down without properly chewing leads to increased amounts of air swallowing (we’ve all been there).

A less-embarrassing tip: Try experimenting with smaller portions at first then building up over time so your body has the chance adapt.

Swap these varieties!

Out In
Black Beans White Rice
Split Peas Jasmine Rice
Pinto Beans Quinoa (Pronounced: KEEN-wah)

Cruciferous Vegetables

Cruciferous vegetables like broccoli and cauliflower are great sources of vitamins and fiber to fill you up, but consuming large quantities raw can lead to unwelcomed indigestion. Members in the cruciferous family also contain raffinose – another complex carb our intestines don’t digest efficiently.

Swap these varieties!

Out In
Brussels Sprouts Spinach
Cabbage Zucchini
Kale Carrots

Dairy Products

For most people lactose intolerance is a gradual decline with age as digestive enzymes thereof become less efficient, some researchers estimate that nearly two-thirds inhabitants on planet earth (maybe 3_ish) have difficulties digesting milk sugar known as lactose properly . The consequence: undigested lactose entering the colon interacting with bacteria causing major gas production (or post-consumption misery).

Swap these varieties!

Milk-Based Option Non-Dairy Alternative
Milk Soy Milk or Almond Milk
Ice Cream Sorbet

A secret tip: Not all cheeses are created equal when it comes to digestion! Harder, aged-cheeses like cheddar tend to be lower in lactose than soft cheeses such as brie that can cause more discomfort.

Sugar Substitutes

Many popular “sugar-free” products rely on artificial sweeteners like sorbitol or xylitol for taste. These substitutes are poorly absorbed by humans leading to increased fermentation once they reach your intestines (ugh-guh-rossss) which leads back again towards unnecessary air-pocket creation (a.k.a bloating).

Swap these varieties!

||Out || In ||
|- |-
|Sugar-Free Gums |Cinnamon Sticks
|Sugar-Free Candies |Apple Pieces with Salted Peanut Butter
|Sugar-Free Baked Goods |Baked Bananas

Bonus: Artificial sweeteners are often found in other types of sugar-free products such as dressings and yogurts, so always be sure to read the nutrition labels!

Whole Grains

Carbs in whole grains like wheat, oats or barley contain more fiber than their refined counterparts. Unfortunately added roughage can lead to a fart-smic experience because it requires longer to break down – leading back towards our friend fermentation (oh boy). Gluten sensitivity is another sensitive issue which can cause belly bloatin’ and may be mistakenly associated with gas.

Swap these varieties!

Out In
Whole-Wheat Bread Sourdough Bread (my favorite <3)
Whole-Grain Cereals Cream of Wheat (Tastes waaay better trust me)
Rye Millet

A helpful tip: You don’t necessarily have a give up your favorites all together. Just enjoy them this way: eat smaller amounts per meal before building up over time, cook bulgur & quinoa by soaking overnight for faster cooking times + avoid eating late night !

Junk Food

It’s not only about what you should completely cut out but also taking note that specific food items are worse than others when trying to attune yourself from ogre-farts. Deep-fried foods like chicken wings or calamari sit heavy on the stomach causing bloating along with excess salt contributing towards water retention.

Sometimes we just need something junky happens , carb-loaded munchie flavors call us too (guilty as charged)…

Swap these varieties!

Out In
Fries Roasted Carrot Sticks
Chips (sour cream + onion) Rice Crackers (or actual rice)
Cheeseburgers Grilled Chicken Breast

Final Thoughts

Changes to diet can make a significant impact on your body and digestive habits so careful transition, even some trial-and-error, should be involved. Limiting or completely removing gaseous inducing foods such as legumes or sugar substitutes will assist towards a flattening of the abdominal region (yay!) but also aim toward regularly exercising including doing physical activity which could pass gas without shaming you.

Good luck fellow food-consumption friends, may the force be with you when choosing what’s for dinner.

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