Many people already have general knowledge about gassy foods, but for some people, these foods are more than just sources of embarrassment. Foods that cause gas can aggravate the conditions of people who have certain diseases, such as Inflammatory Bowel Disease (IBD). People with IBD often experience flare-ups such as excessive gas and bloating in their stomach, so eating gassy foods can aggravate their conditions. With holiday season incoming, how can you avoid foods that cause gas?
List of Gassy Foods to Avoid
The approaching holiday season means you will be in situations where you have to eat lots of foods, but foods for IBD people must not cause further gas production and bloating. If you have IBD, make sure you avoid eating foods that cause excessive gas, such as:
- Broccoli. This healthy, crunchy vegetable is infamous as a gas-causing food, and even people without IBD avoids this vegetable when they want to avoid excessive gas. This is because the fiber in the broccoli is hard to digest by bacteria, so they create more gas than usual when trying to digest the broccoli.
- Wheat and potatoes. Both of these foods are starch sources, and when it comes to starch, digestion process in the large intestine will cause gas. This is also the source of popular notion that sweet potatoes cause gas and “smelly farting.”
- Various fruits. Fruits contain natural sugar called fructose, and if you eat it excessively, undigested fructose will be fermented in the digestion system and causing gas. Fruits that are famous for causing excessive gas are prunes, apples, peaches, cherries, apricots, and pears.
- Beans. Beans are also infamous as one of gassy foods, because beans contain natural sugar that is cannot be digested, called raffinose. Many people who have IBD but want to eat beans consume supplement to help raffinose digestion such as Beano.
- Milk. People who have IBD or lactose intolerance commonly avoid milk and dairy products such as cheese to prevent painful gas in the stomach. This is because breaking down natural sugar in the milk (lactase) requires extra bacterial work that causes gas. However, in the case of people with lactose intolerance, the gas is caused by the lack of lactase enzyme, which is essential in digesting milk natural sugar.
- Mushrooms. These unassuming vegetables are healthy, but they also contain high amount raffinose, just like beans. They can cause excessive gas, which is insufferable for people with IBD.
Unfortunately, many of these foods appear in holiday meals and many other recipes people usually serve for celebrations. How to avoid gassy foods during these end-of-the-year celebratory periods?
Tips to Avoid Gassy Foods
If you cook at home, you can replace protein and wheat sources with alternatives that do not cause gas. Rice, for example, can be the replacement for whole grains or potato families. Replace fruits that cause gas with other fruits. Avoid broccoli and beans if you can. If you cannot avoid gassy foods in the menu after all, limit the consumption. Do not hesitate to ask the hosts about the presence of gassy foods, especially if you have bad experience with such foods in the past.