The 20 Most Flatulent Foods

The Flatulent foods Are those that produce gases in the body. Among the main characteristics of these foods, it can be highlighted the fact that they produce intestinal discomfort, belly swelling and flatulence.

Flatulent foods contain elements that damage the intestine, causing general malaise, diarrhea and flatulence or meteorism.

The 20 Most Flatulent Foods

Among the triggers of gases in the body are sugars such as fructose, lactose, carbohydrates and fibers.

Flatulence is an accumulation of gas in the stomach and intestine. The origin of the gas present in it, comes from the bacteria of the intestinal flora and, from which it is ingested in the act of swallowing, that is to say when swallowing.

As a result of flatulence, the person who suffers from it can suffer discomfort, pain, abdominal bloating, cramps and spasms, so you should know the most flatulent foods in order to avoid them. Or, adjust your diet to be able to take stock of the nutritional properties ingested.

Top 20 most flatulent foods

Among the 20 flatulent foods that are included here are some vegetables and legumes; Some fruits; dairy products; Some whole grains; Certain snaks and certain drinks.

Vegetables and Legumes

  • Broccoli
  • Cabbage
  • Cauliflower
  • Cucumber
  • Lentils
  • Onion
  • Potato the potato

Fruits

  • Apple
  • Banana
  • Pear
  • Plums

Dairy products

  • Cheeses
  • Milk
  • Frozen

Whole Grains

  • Wheat
  • Rye

Snacks

  • Chewing gum or gum
  • Nut

Drinks

  • Beer
  • Soft drinks

Why are these 20 foods flatulent?

In the case of vegetables and legumes, they contain fructose Y Raffinose . Both enter into the group of carbohydrates that, when consumed, can not be properly digested by the stomach.

This causes them to pass to the intestine where, the corresponding bacteria will take care of their fermentation and decomposition. Generating in this way the accumulation of gases and, sometimes, Diarrhea .

Legumes contain fibers which are necessary for the human organism, since it is an essential nutrient for the same. In addition, they help to avoid constipation Or constipation.

However, some of them contain carbohydrates, which favor the generation of gases. In addition, the fibers are not well digested by the stomach, so excessive consumption can cause flatulence and diarrhea. This is one of the causes corresponding to an imbalance of the intestinal flora.

In relation to vegetables and vegetables, these are usually recommended for all diets. In fact, they are essential in the daily diet.

However, some people may be more sensitive than others, regarding their consumption.

Certain vegetables contain a large amount of fructans (products of the combination of fructose with glucose) and carbohydrates. These are provoking intestinal ailments and flatulence.

Fruits are also recommended to maintain a balanced diet. But by containing fructose and fiber can be provocative of the accumulation of gases in the intestine.

The combination of these two components of fruits, are a successful combination for the generation of flatulence in humans. Therefore, overeating may be counterproductive, especially in those who are prone to flatulence.

In the case of dairy products, they are all derived from milk. It contains a component called lactose which can be difficult to digest, even in people who are not intolerant of it.

As a consequence, lactose can be the generator of various digestive problems, including flatulence.

The consumption of dairy products can then produce undesirable effects on anyone, to a greater or lesser extent. This depends mainly on the ability to digest lactose.

Many people are unaware of their intolerance to this component, which is present in dairy products. Statistically, 80% of the world's population suffers from this problem and may not know it.

With regard to consumption of whole grains such as wheat, rye or bran, are also recommended to maintain a healthy organic balance. However, being mainly constituted by fibers and raffinose, they can also be considered flatulent foods.

Wheat, for example, contains carbohydrates and gluten, both elements considered unendurable for the gut. Being cause of abdominal pains and accumulation of gases, mainly in the people with little tolerance to them.

Both snacks and beverages can contain soluble fibers, fructose and sugars, producing intestinal gas.

The Soft drinks Contain large amounts of gas, which can accumulate in the stomach and be responsible for various ailments.

In the case of beer, this contains several elements that are counterproductive for people prone to flatulence. These elements can be carbohydrates, carbon dioxide and some cereals.

The combination of these components, when consuming beer can also be cause of stomach bloating, intestinal malaise and flatulence.

Causes of Flatulence

While there are people more prone than others, to a greater or lesser extent, all suffer from gas.

Not all organisms react in the same way, so it will always be important to evaluate each particular case.

The origin or cause of the gases is intimately related to the food consumed. Mainly if the subject presents difficulties in his digestion or intolerance to its composition.

The causes of flatulence, also known as aerophagia are very varied. But all of them are due to an accumulation of gases in the digestive system.

The generation of gases in the digestive system can occur in two different ways. The first one refers to the intake of air. And the second, the moment the intestinal bacteria break down undigested food in the stomach.

In the first case, the gases generated will come out of the mouth in the form of belching or profit. And in the case of those generated in the intestine by poor digestion, will be evacuated by the anus in the form of flatulence.

One of the reasons for the generation of these gases is because there are certain flatulent foods that are not well digested by the body and as a consequence produce an accumulation of gases.

When not being digested, they reach the intestine where the bacteria present in it feed on them leaving as a result, waste in the form of gas.

There are many and varied reasons why a human being can suffer from flatulence. Among its main causes can be highlighted:

  • A bad habit at the moment of eating. As it can be to do it hastily or to speak while the food is ingested, what causes the excessive intake of air when eating.
  • A bad breath, caused by situations of anxiety or stress .
  • An interrupted digestion or indigestion.
  • A change in usual eating. Many times in the desire to take care of his body and his health, the subject resorts to different diets, ignoring the composition of the foods present in it. And these can be causes of the accumulation of gases in the intestine, its inflammation and discomfort.
  • Ingestion of drugs that produce organic and intestinal imbalances. If the intestinal flora is affected, this can be caused not only by flatulence but also by diarrhea.
  • Constipation or constipation. That may have several causal or determinant factors, as well as flatulence itself.
  • Ingestion of flatulent foods.
  • Lactose intolerance in dairy products; Gluten present in beer or breads; To the carbohydrates present in most foods or to some constituent element thereof.
  • Consumption of soda.
  • Known or unknown underlying disease. As an irritable bowel and Crohn's disease (Inflammation of the intestine and / or digestive system); Gastric ulcer, gastritis, problems in digestion, among others.

How to prevent or decrease flatulence if I eat Flatulent Foods?

Intake of flatulent foods is not the only reason a person can suffer from flatulence or accumulation of gas.

In fact the reality is that many of these foods are also necessary to maintain a healthy and balanced life as they are rich in nutrients beneficial and necessary for the body. So totally avoiding your intake is not recommended.

A diet plan corresponding to the personal medical history and contributing to a balanced diet can be consulted with a doctor or nutritionist.

Having knowledge of your own medical history, history and possible medical problems, will be beneficial to know what foods can become a problem, or cause of flatulence.

Many times the inconvenience lies not in the type of food, but in the amount of food consumed. So reducing these amounts can be beneficial to decrease flatulence.

Among these reductions will be necessary to reduce those foods rich in carbohydrates, such as bread and potatoes or potatoes for example. Legumes, whole grains. Those flatulent fruits and vegetables. As well as the intake of soft drinks, beers or fruit juices.

In the case of legumes, soaking them about 8 hours before eating or boiling them, will reduce the chances of them generating flatulence.

Eating several meals a day, is healthier than eating abundantly only at dinner and at lunch.

Knowing the composition of what is eaten or taken, reading the labels of the embaces or finding out by other means, can also be helpful to identify if said food is flatulent. And, depending on it decide whether to eat it or not.

Perhaps in the planning of lunch or dinner, all foods are flatulent. So knowing your composition, you can choose to reduce the amount to ingest. Or, replace some of them with others.

Making a change in life and mainly habits can also be beneficial to prevent or decrease flatulence.

Eating slowly, chewing more often than usual the food delivered to the mouth before swallowing and not talking while eating will help to achieve it.

Taking a 15- to 20-minute meal will help the digestion process, as will walking a few minutes after eating. In this way it is prevented that indigestion takes place and as a consequence of it, flatulence.

Avoid talking about stress-generating issues while eating. Avoiding bad habits such as chewing gum or smoking, will help decrease air intake and as such the accumulation of air in the stomach and intestine.

When eating fruit it is advisable to do it fasting or between meals, not for dessert or after.

If this is the case it is advisable to eat fruits such as kiwi or pineapple that facilitate digestion.

Taking digestive character infusions like herbal tea or chamomile tea will also contribute to better digestion. And as a consequence, it will help to reduce the chances of gas accumulation.

Avoiding fried foods, high-fat foods and excessive flavoring of food protects the bowel from possible inflammation. Intake of sugars and sweeteners should also be avoided.

The same happens with the consumption of fermented cheese and milk. It is advisable to ingest dairy from another source, other than beef. (Vegetable milk, soya, oats, almonds, among others).

Performing exercises periodically promotes intestinal transit and avoids the accumulation of gas, especially if performed after the meal.

Drinking plenty of water throughout the day also helps to ensure that excess gases are not generated in the body.

To live a healthy life without flatulence, each person should know the functioning of their own body. Perform the appropriate medical checkup and do not self-medicate.

And is that many times in the eagerness to want to eliminate the flatulencias, when taking medications not indicated by a doctor, organic consequences can take place unwanted. Much more serious than flatulence itself.

References

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  9. Jordan, J. (n.d.). Anti-Flatulence Diet Plan: Foods That Cause Less Flatulence, Bloating, Gas, & Indigestion. Retrieved from Puristat.
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