Foods That Cause Gas
Posted: Thursday, March 25, 2010
by Carolyn Tytler
Having gas can be uncomfortable and embarrassing at times, but it is a common problem. Everyone has air in the digestive tract. The average person produces 1 to 4 pints of gas a day, and it will exit the body 10 to 14 times within the same period. Often a person will think that he or she has more gas than others, when, in fact, the amount they produce is well within normal limits.
Gas in the intestinal tract comes from two main sources: swallowing air, and the gas produced by harmless bacteria in the large intestine as they break down undigested food particles.
Air is swallowed when you eat or drink too quickly, smoke, or chew gum. Dentures, especially if they don't fit well, can cause the wearer to swallow air. Swallowed air usually exits the stomach through belching.
Gas produced in the large intestine exits through flatulence. In general, carbohydrates produce more gas, while proteins and fats are responsible for only a small amount. Following is a list of specific foods which are likely to cause gas in most people.
* Milk and dairy products. Milk contains a natural sugar caused lactose. It is also found in cheese, ice cream and processed foods containing milk, such as some breads and cereals. It is one of the most common causes of gas, especially in those individuals who are lactose intolerant.
* Vegetables. Certain vegetables such as beans, potatoes, artichokes, asparagus, carrots, corn, cabbage, cauliflower, broccoli, radishes, onions, peas, celery and other legumes are responsible for gas in many individuals.
* Some fruit, especially apples, peaches, plums, prunes, bananas, apricots, melons, grapes, and raisins and drinks containing those fruits will produce more gas than other varieties.
* Foods rich in soluble fiber, such as oat bran, beans, psyllium, lentils, oatmeal and some fruit, can cause excessive gas formation.
* Carbonated beverages.
* Some sweeteners. Mannitol, sorbitol, and xylitol may aggravate gas production.
It must be noted that the amount of gas produced from a particular food will vary with different people. While a glass of Pepsi may cause you painful gas cramps, it may not bother your friend at all.
Also, there is danger that, in trying to reduce or eliminate gas-producing foods, some people will cut essential vitamins and minerals from their diet, thereby harming their overall state of health. Obviously, this strategy is unwise in the long term.
If gas has become an area of concern for you, first, consult your doctor to be sure there is no underlying medical cause. Once you know you are otherwise healthy, it would be wise to consult a qualified dietitian to draw up a healthy diet plan which, when followed, will minimise gas formation in your body.
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