The stomach gases increase our propensity to have more flatulence and increase abdominal swelling and discomfort in this area uncomfortable condition. Apart from gastrointestinal diseases that can promote the appearance of gas, such as ulcers, dyspepsia, or irritable bowel, this condition is mainly caused by the foods we choose and the habits we put into practice when eating.
Eating correctly and eating a healthy diet is crucial to ensuring good digestion. That is why if you suffer from discomfort and flatulence, at FastlyHealwe reveal in detail the foods that produce gas and those habits that should be moderated when eating.
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Eating habits that cause gas
It is essential to be clear that stomach gas is caused mainly by the abuse of certain foods and by inappropriate eating habits. If you want to improve this scenario, it is essential to implement some changes in your daily routine that will help you eliminate excess flatulence and feel much better.
To achieve this, it is essential to:
- Eat slowly, chewing each portion of food that we put in the mouth very well. This will improve digestion by facilitating it immensely and help prevent aerophagia, that is, the entry of air into the stomach while we eat.
- Other habits that produce aerophagia are talking a lot during meals and eating while we are stressed and nervous. That is why it is recommended to always eat in a quiet environment and give our meals an adequate time for it.
- Accompanying our food with carbonated drinks is an important cause of the increase in gas. Soft drinks, sparkling water, or beer increase the presence of gas in the stomach, promoting inflammation and subsequent belching or flatulence.
- It was lying down after eating affects digestion and increases gas. We must wait at least 2 hours before going to sleep after dinner. It is also recommended to lower the food with a light walk of 10 or 15 minutes instead of going to bed.
- Chewing gum frequently is another habit that makes it easier for air to enter the stomach, so it should be avoided.
- It is also essential to bear in mind that certain gastrointestinal diseases such as irritable bowel, diverticulitis, Crohn’s disease, dyspepsia, or ulcers can increase the presence of gas. If you suffer from any of these conditions, you must put these recommendations into practice and limit the consumption of the foods that we show you below.
Legumes, eat them in moderation.
Legumes offer our body an excellent supply of iron and protein. Still, we must not forget that they are also slow absorption carbohydrates very rich in fiber, which is why their intake produces abdominal inflammation, colic, and flatulence. This effect is accentuated when we add fatty ingredients such as chorizo, bacon, blood sausage, or another sausage to its preparation.
Thus, lentils, chickpeas, beans, beans, or broad beans should be consumed moderately in the diet, preferably in small portions and without sausages.
Attention to foods with a lot of fiber!
Fiber is essential for our body, helping to improve our intestinal transit and properly maintain blood sugar and cholesterol levels. But a diet affluent in the thread can cause abdominal inflammation, pain, colic, gas, and diarrhea. Therefore its intake should be moderate and not excessive.
It is recommended to eat between 25 and 35 grams of fiber a day, so it is convenient to moderate the consumption of whole grains, oats, wheat, or nuts.
Whole dairy products and their derivatives
Whole dairy products are not far behind among the foods that produce gases. This is due to its lactose content, a type of sugar present in milk, and its derivatives that are not well tolerated by many people. If we add the fat range of whole milk and products such as butter, cream, or aged cheeses, we find a food group that should not be abused if we want to maintain gastrointestinal health.
Featured vegetables that increase gas
In addition, certain vegetables increase gases due to their high fiber content. These are:
- Cabbage, broccoli, or cauliflower.
- The corn.
- Champignons or mushrooms.
- The onion.
- The green pepper.
Tolerance to each of these ingredients is individual, and what is indigestible for some may not cause any effect on others. Therefore the consumption of those foods that we identify as annoying should be moderated.
Foods rich in fructose and sweeteners that also affect us
Fruits are a source of vitamins, antioxidants, and fiber, but they are also rich in sugar, specifically fructose. Those ingredients rich in fructose are part of the foods that produce gases; therefore we must consume fruits such as:
- The apple in all its types.
- The plum.
- The pear.
- The melon.
In addition, we cannot leave aside any ingredients with sweeteners such as sorbitol, nor can we leave out foods rich in sugar such as sweets, cookies, pastries, or cakes.
Fried foods and high-fat foods
Fried, battered or breaded foods and foods rich in fat such as hamburgers, pizza, and French fries, among others, significantly hinder digestion, making it much slower. This generates abdominal swelling, discomfort, and gas, so it is recommended to eat this type of food occasionally.
We have already mentioned that consuming carbonated beverages during meals increases the possibility of gas. For this reason, and also because of the significant presence of sugar that they usually contain, it is recommended to remove soft drinks from the diet and moderate the consumption of sparkling water, especially at mealtime.
But this is not all you can do. At FastlyHealwe also give you some natural solutions, so we invite you to consult our article natural remedies for intestinal gas, with options that will be of great help.
This article is merely informative. At FastlyHeal .com, we do not have the power to prescribe medical treatments or make any diagnosis. We invite you to see a doctor if you present any condition or discomfort.
If you want to read more articles similar to Foods that produce gases, we recommend that you enter our Digestive System category.
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.