these food sources to avoid to beat gas


  • Certain foods cause excessive production of intestinal gas.
  • Flatulence is benign but it is necessary to consult when it is accompanied by abdominal pain, vomiting, diarrhea, fever and/or blood in the stool.

We emit an average of 14 farts per day: they form in the intestine and are the result of the fermentation of food that we ingest and which are degraded by the intestinal flora (also called microbiota). Thus, the health of our microbiota has an impact on the formation of gases but also and above all on food, which can have an influence on the smell and the production of untimely gases. And this is particularly the case of sugars, which are more or less well assimilated by the body depending on the body of each. They are found in most fruits, especially the sweeter ones such as dates, pineapples, cherries, grapes, mango… – to be reduced if you tend to produce too much gas – but also in certain vegetables such as cabbage or onions.


In the case of vegetables from the cruciferous family such as cabbage (red or green cabbage, Brussels sprouts, etc.) it is the presence of raffinose that increases the risk of gas. Also, since all crucifers contain sulfur, they make gas smelly. Good for your health, we recommend steaming them, a technique similar to steaming, which allows food to be cooked in an airtight container before eating it to facilitate digestion.

The onion is a fermentable vegetable which contains enzymes and various sulfur compounds which are transformed into gas during digestion. Preparing the onion with herbs such as ginger or turmeric reduces the bloating effect. Sodas and chewing gum also contain sugars (sorbitol, erythritol, and xylitol), which contribute to the fermentation of food in the intestines and can even cause diarrhea in addition to bloating.

In the family of sugars, there is also lactose found in dairy products such as milk, yogurts, cheeses and certain industrial dishes. Lactose is sometimes poorly digested by people, especially those with lactose intolerance.


Finally, whole grains rich in fiber such as rice, oats, wheat and legumes (soya, lentil, chickpeas, dry beans) are providers of intestinal gas. In addition to fibre, beans contain stachyoses and raffinoses which are sugars that are difficult for the body to digest and which cause the formation of hydrogen, methane and sulfur gases which give that “rotten egg” smell. But since fiber is the food par excellence for intestinal bacteria, it will be a question of finding the source of fiber that suits us best and reducing the other sources of fiber that we digest less well.

It is also the presence of fibers in raw vegetables that leads to the production of gas, especially since uncooked they are even less well assimilated by the body. It is therefore recommended to alternate between cooked and raw vegetables, and to avoid consuming raw vegetables if you are prone to intestinal disorders, bloating and gas.

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