These 13 Foods Are Making You Seriously Gassy
Ever wonder why you tend to get gassy at the worst possible moments?
Your farts are a combination of two things: the air you swallow (say, by eating too quickly) and the food you eat (find out how sugar impacts your gut, if you think this might be an issue for you) says Dr David Poppers, a gastroenterologist and clinical associate professor of medicine at NYU Langone Health.
Farting is completely normal and healthy. But it’s also extremely inconvenient, and some foods may affect you more than others. That’s because everyone harbours different bacteria in their gut, says Dr. Poppers, which are typically responsible for the gas you produce.
The following foods, however, seem to be common offenders. Here’s why they make you gassy — and what you can do about it.
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The 13 foods that are giving you extra gas
Broccoli and cauliflower
Cruciferous vegetables — like broccoli, cauliflower, cabbage, and Brussels sprouts — are particularly high in fibre, a type of carb your body can’t digest.
'Unlike most other components of food, fibre reaches the large intestine intact,' explains Myers.
'The majority of the bacteria in the GI tract live in the large intestine. Bacteria have the capacity to utilise fibre for energy, but the byproduct of their metabolism is gas.'
Oats and wholewheat bread
Whole grains make you gassy for the same reason the vegetables listed above do: they’re equally high in dietary fibre.
You don’t want to skimp on fibre, though, since it’s great for your heart, digestion, and weight. Instead, increase your intake slowly by eating an additional serving of a high-fibre food per day until your stomach gets more comfortable with it.
Drinking enough water during this process will help ease the gas, so for every 5 grams of fibre you add, increase your fluids by 8 ounces, says Myers.
Milk, cheese and yoghurt
Dairy contains a type of sugar called lactose, but many people have trouble digesting it because they have insufficient amounts of an enzyme called lactase, explains Myers, which can lead to bloating, gas, or even constipation.
In fact, about 65% of people have trouble digesting dairy as they grow older, according to the U.S. National Library of Medicine.
That doesn’t necessarily mean you’re completely lactose intolerant or allergic, though. Some people are merely sensitive to it, so you can try drinking reduced-lactose milk or taking lactase supplements to see if that eases your stomach problems, says Myers.
If you experience severe abdominal pain, though, you should check in with your doc, ideally a gastroenterologist, so you can rule out the possibility of other serious health issues, says Dr. Poppers.
Apples, bananas and peaches
Your body loves fruit — most of the time. If your stomach feels a bit rumbly after your daily apple, it could come down to the fibre, says Myers.
Fruit is also high in natural sugar, like fructose. 'Although it’s less common than lactose intolerance, some people experience gas and bloating from fruit because their GI system doesn’t break down all the sugars in fruit properly,' he explains.
'So these carbohydrates reach the large intestine and serve as food for bacteria, which produce gas as a byproduct.'
The biggest offenders include apples, peaches, raisins, bananas, apricots, prune juice, and pears, according to the International Foundation for Functional Gastrointestinal Disorders.
Beans
Beans get their bad reputation for a reason. Most legumes — including lentils, nuts, and peas — are high in fibre, along with sugars your body can’t digest properly, like raffinose and stachyose, according to a study published in the Nutritional Journal.
Bacteria in your intestines break down these sugars, resulting in all sorts of gas, like hydrogen, methane, and even sulphur (responsible for that rotten egg smell).
Rinsing and draining canned beans can help reduce some of these gas-causing properties, says Myers.
Fizzy water
Carbonated drinks can make you gassy because they cause you to swallow extra air, which gets trapped in your GI tract, says Myers. That air eventually has to be released, and the only way out is in the form of gas.
If you must have a fizzy beverage, go with a sugar-free fizzy water. Many sodas contain an artificial sweetener known as sorbitol, which is not fully absorbed by your body and fermented by bacteria instead, causing even more farts.
What should you do if you've got loads of excess gas?
You may want to try keeping a food log for a few weeks, suggests Dr. Poppers. Write down what you eat, how much of it, and how it makes you feel. This can help you pinpoint the worst offenders. Once you have that down, a doctor. can help you figure out the best way to approach your diet if you want to minimise gas.
(Side note: fermented foods, like kombucha or miso soup, might also be helpful when it comes to dealing with your gut.)
Take note of any other bothersome symptoms, like constipation, stomach pain, or heartburn, or nausea, says Dr. Poppers. This way, your doctor can rule out other serious GI issues, like irritable bowel syndrome.
Now you know about which foods are making you fart loads, find out why you might find blood when wiping your bottom.
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