Beans, beans good for the heart, the more you eat, the more you … well you know how it goes! It’s true that beans, along with other foods, can give you gas.
According to WebMD, passing gas is healthy and normal and that the average person will pass gas up to 23 times a day. But if you’re dealing with excess gas it helps to know what foods, other than beans, are likely the culprit.
What Causes Gas?
Dr. Barbara Bolen, an Expert on Irritable Bowel Syndrome (IBS) says there are two main reasons for gas. One is swallowing too much air and the second is a byproduct of the digestion of certain foods.
To avoid swallowing too much air, she recommends that you eat slowly, avoid chewing gum and hard candy and stop smoking.
As far as gas produced by digestion, unfortunately foods that tend to give you the most gas are typically foods that are high in nutritional value. Let’s take a look at some food most likely to give you gas.
Foods that cause gas:
Vegetables – Artichokes, Asparagus, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Celery, Onions, Peas, Sweet potatoes, Baked beans, Black beans, Black-eyed peas, Butter beans, Cannellini (white) beans, Kidney beans, Lima beans, Navy beans
Fruits – Apples, Apricots, Mango, Oranges, Peaches, Plums, Watermelon
Dairy – Buttermilk, Cream cheese, Heavy cream, Ice cream, Milk, Processed foods containing milk products, Ricotta
Grains – Barley, Flax seed, Rye, Wheat
Beverages – Beer, Fruit juices, Soda (regular and diet)
All of these foods are high in carbohydrates making them harder to break down and therefore producing a higher gas by-product. I think we can all agree that the dairy and beverage items from the list need to be consumed in moderation. The vegetables, fruits and grains however, do contain nutrition.
But hold on veggie haters, before you run out and celebrate, this isn’t a reason to stop eating your greens altogether. There are healthy foods, lower in carbs that produce less gas. Here is a list.
Foods that do not cause gas:
Protein – Beef, Chicken, Eggs, Fish, Turkey
Vegetables – Bell peppers, Bok Choy, Cucumber, Fennel, Greens (such as kale or spinach), Green beans, lettuce, Tomatoes, Zucchini
Fruits – Blueberries, Cantaloupe, Clementine, Grapes, Honeydew, Kiwi, Pineapple, Raspberries, Strawberry
Dairy – Yogurt (without added sugars), Kefir, Cheddar, Mozzarella, Swiss
Grains – Gluten-free bread, Rice bread, Oats, Rice, brown or white, Quinoa
Nuts – Macadamia, Pecans, Walnuts
How can you still eat healthy?
If we compare foods from both gassy and non-gassy lists to the World’s 100 Healthiest Foods, we see many similarities. In fact, all of the non-gassy foods make the cut in the top 100 healthiest foods. So you can eat healthy and reduce your flatulence factor!
To eat foods on the Gassy Foods list, pair them with several options from the Non-Gassy list. And add them into your diet in small quantities. Additionally, adding probiotics to your diet can help rebalance your digestive tract reducing your gas production.
Body gas will always be a part of our daily lives. Hopefully, now you have enough information to keep eating and breaking wind with less frequency. But if all else fails, you can always blame it on someone else and once it turns to solid – it’s time for some Soothing Lavender or Cooling Chamomile Fresh Assist®.