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FLATULENCE

FOODS THAT HARM

  • Carbonated drinks
  • Chewing gum
  • Bran
  • Milk, for those who are lactose intolerant

    FOODS THAT HEAL

  • Peppermint, chamomile, fennel, or ginger tea
  • Yogurt
  • Anise
  • Rosemary
  • Bay leaf
  • Kombu seaweed

    FOODS TO LIMIT

  • Kidney beans and other dried beans
  • Brussels sprouts
  • Cauliflower
  • Onions
  • Corn
  • Asparagus
  • Bran
  • Sorbitol

    WHO’S AFFECTED

  • Those with irritable bowel syndrome (IBS)
  • People with inflammatory bowel disease (IBD)
  • Those with certain infections, such as giardiasis
    Excessive gas, or flatulence, causes uncomfortable abdominal bloating, which can be relieved by bringing the gas up from the stomach (burping) or expelling it through the anus
    Although it is embarrassing, this experience is the completely natural result of intestinal bacteria acting on undigested carbohydrates and proteins
    The average person has more than 14 to 23 episodes a day, most of which pass unnoticed
    It’s only when certain malodorous gases are released that the problem becomes unpleasant
    Flatulence seems to worsen with age, and some individuals are simply more susceptible to gas than others

    Nutrition Connection

    Passing gas can be an uncomfortable side effect of a well-intentioned move toward a healthier, high- fiber diet
    However, incorporating some dietary changes can help decrease gas: Gulp less air when eating
    Eating smaller portions, chewing food thoroughly, and not gulping liquids can help minimize episodes
    Avoiding carbonated beverages can also help
    Drink herbal tea
    A cup of peppermint, chamomile, or fennel tea after a meal sometimes helps improve digestion and reduce flatulence
    Ginger tea can also help
    Try yogurt
    Some people find that eating yogurt made with live cultures cuts down on gas production
    Soak dried beans first
    Except for lentils and split peas, which do not need to be presoaked, soaking dried beans for at least 4 hours (preferably 8 or more hours) before cooking them in plenty of water helps to reduce the indigestible sugars, raffinose and stachyose, that cause gas
    Avoid vegetables from the cabbage family
    Although chock-full of healthy nutrients, brussels sprouts, broccoli, cauliflower, and other members of the cabbage plant family cause flatulence in many people
    Other vegetables that may cause excessive gas include onions, corn, and asparagus
    However, you may be able to reduce gas by adding spices such as anise, ginger, rosemary, bay leaf, and fennel seeds to these foods during cooking
    Some cooks add kombu seaweed, available in Asian markets and natural food stores, to cooking water for the same purpose
    Increase fiber intake very gradually
    If you’re interested in increasing fiber intake, nutritionists suggest taking it slow
    They also recommend avoiding bran and high-fiber laxatives
    Check nutrient levels
    Sorbitol, fructose, and other sweeteners can cause flatulence in some people, as can high doses of vitamin C

    Beyond the Diet

    You can reduce the amount of flatulence your body produces with these simple tips: Avoid habits that encourage swallowing air
    Don’t chew gum or drink through a straw, which promotes swallowing air
    Try gas-reducing enzyme products
    Products made from natural enzymes are available in pharmacies as drops or tablets to helps reduce flatulence
    Add a few drops on gas-producing food or take a tablet before a meal
    Talk to your doctor
    Sometimes flatulence is a sign of a more serious medical disorder: If the problem is severe and persists, it could be a symptom of food

    Allergies

    , Crohn’s disease, lactose intolerance, or irritable bowel syndrome
    • Importance of well balance diet