What foods are most likely to cause bloating and gas. How can you reduce digestive discomfort caused by certain foods. Which foods help alleviate bloating symptoms. Why do some healthy foods still lead to gas and bloating.

The Science Behind Bloating and Gas Production

Bloating and gas are common digestive issues that affect many people. But what exactly causes these uncomfortable symptoms? Gas production in the digestive tract is a normal part of the breakdown of food. However, certain foods can lead to excess gas formation, resulting in bloating and discomfort.

The average person passes gas between 12 to 25 times daily, according to Brigham and Women’s Hospital. Additionally, surveys indicate that up to 30% of Americans experience abdominal bloating. While some expansion after eating is normal, excessive bloating can be a sign that certain foods in your diet may be causing issues.

The Role of Bacteria in Gas Production

Gut bacteria play a crucial role in digestion and gas production. When we consume certain types of carbohydrates that our bodies can’t fully digest, bacteria in the large intestine ferment these undigested particles. This fermentation process produces gas as a byproduct, which can lead to bloating and flatulence.

Cruciferous Vegetables: Friend or Foe for Your Digestive System?

Cruciferous vegetables like broccoli, cabbage, and kale are often touted for their health benefits. However, they can also be significant contributors to gas and bloating. These vegetables contain a sugar called raffinose, which remains undigested until it reaches the large intestine. There, bacteria ferment it, producing gas in the process.

Does this mean you should avoid these nutritious vegetables? Not necessarily. Nutritionist Cynthia Sass, MPH, RD, advises that “Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that’s less prone to bloating.” The key is moderation and preparation.

Tips for Enjoying Cruciferous Vegetables with Less Bloating

• Start with small portions and gradually increase intake
• Steam vegetables to soften fibers and make them easier to digest
• Chew thoroughly to aid in digestion
• Consider taking digestive enzymes before meals

Legumes: High in Protein, But Potential Bloat Inducers

Beans, lentils, soybeans, and peas are excellent sources of plant-based protein. However, they also contain complex sugars and fibers that our bodies struggle to digest. When these compounds reach the large intestine, gut bacteria feast on them, leading to gas production and potential bloating.

How can you enjoy the nutritional benefits of legumes while minimizing digestive discomfort? Sass suggests combining legumes with easily digestible whole grains like rice or quinoa. This combination can help balance the digestive load and reduce gas production.

Strategies for Incorporating Legumes into Your Diet

1. Soak dried beans before cooking to reduce gas-causing compounds
2. Use canned beans and rinse them thoroughly before use
3. Introduce legumes gradually to allow your digestive system to adapt
4. Try different varieties to find those that agree best with your system

Dairy Products: Understanding Lactose Intolerance and Bloating

For many people, dairy products can be a significant source of digestive discomfort. This is often due to lactose intolerance, a condition where the body lacks sufficient enzymes to break down lactose, the sugar found in milk and dairy products. When undigested lactose reaches the large intestine, it can cause gas, bloating, and other digestive symptoms.

If you suspect dairy is causing your bloating issues, what steps can you take? The American Gastroenterological Association (AGA) suggests several strategies:

• Try lactose-free dairy products
• Explore non-dairy alternatives like almond, soy, or oat milk
• Use lactase tablets (like Lactaid) when consuming dairy
• Gradually introduce small amounts of dairy to build tolerance

Fruits: The Surprising Culprits Behind Some Bloating Issues

While fruits are generally considered healthy, some can contribute to bloating and gas. Apples, for instance, are high in fiber and contain fructose and sorbitol, sugars that many people have difficulty digesting. Other fruits that may cause bloating include pears, peaches, and prunes.

Does this mean you should avoid these nutritious fruits entirely? Not at all. Sass points out that “Eating apples specifically has been linked to a lower risk of heart disease and respiratory problems, including asthma, bronchitis, and emphysema.” The key is to consume them in moderation and be mindful of timing.

Tips for Enjoying Fruits Without Bloating

• Eat fruits separately from meals to aid digestion
• Choose lower fructose fruits like berries, citrus fruits, and bananas
• Cook fruits to break down some of the hard-to-digest compounds
• Pay attention to your individual tolerance and adjust accordingly

The Hidden Danger of Salty Foods in Bloating

While not directly related to gas production, high-sodium foods can contribute to bloating through water retention. The Centers for Disease Control and Prevention (CDC) reports that about 90% of Americans consume more sodium than recommended for a healthy diet. This excess sodium can cause the body to hold onto water, leading to a bloated feeling.

How can you reduce sodium intake and minimize bloating? Here are some strategies:

1. Read food labels carefully to identify hidden sources of sodium
2. Choose fresh, whole foods over processed options
3. Use herbs and spices to flavor food instead of salt
4. Drink plenty of water to help flush out excess sodium

Cucumbers: A Natural Remedy for Bloating

While some foods contribute to bloating, others can help alleviate it. Cucumbers, for instance, are known for their anti-inflammatory properties. They contain quercetin, a flavonoid antioxidant that helps reduce swelling. Sass notes, “Cucumbers have been shown to inhibit the activity of pro-inflammatory enzymes.”

How can you incorporate cucumbers into your diet to combat bloating?

• Slice cucumbers and eat them as a snack
• Add cucumber to salads for a refreshing crunch
• Make cucumber-infused water for hydration and bloat-fighting benefits
• Use cucumber slices as a base for healthy canapés

Strategies for Managing Bloating and Gas

While certain foods may contribute to bloating and gas, there are several strategies you can employ to manage these symptoms effectively:

1. Keep a Food Diary

Tracking what you eat and any subsequent digestive symptoms can help identify trigger foods. This personalized approach allows you to make informed decisions about your diet.

2. Practice Mindful Eating

Eating slowly and chewing thoroughly can aid digestion and reduce the amount of air swallowed during meals, potentially decreasing gas and bloating.

3. Stay Hydrated

Drinking adequate water throughout the day can help prevent constipation, which often contributes to bloating. Aim for at least 8 glasses of water daily.

4. Consider Probiotics

Probiotic supplements or probiotic-rich foods like yogurt, kefir, and sauerkraut can help balance gut bacteria and improve digestion.

5. Exercise Regularly

Physical activity can stimulate digestion and help move gas through the digestive system more efficiently. Even a short walk after meals can be beneficial.

Understanding Individual Sensitivities and Tolerances

It’s crucial to remember that everyone’s digestive system is unique. What causes bloating in one person may not affect another. Sass emphasizes, “If you eat fruits, veggies, nuts, whole grains, and beans often, they won’t bother you as much as if you eat them sporadically.” This highlights the importance of consistently exposing your digestive system to a variety of foods to build tolerance.

Gradual Introduction of Potentially Problematic Foods

When incorporating foods known to cause gas or bloating, start with small amounts and gradually increase over time. This approach allows your digestive system to adapt and may help reduce adverse reactions.

Listening to Your Body

Pay attention to how your body reacts to different foods. If you consistently experience discomfort after eating certain items, it may be worth avoiding or limiting them in your diet.

The Role of Food Preparation in Reducing Bloating

How you prepare your food can significantly impact its digestibility and potential to cause bloating. Here are some preparation methods that may help:

Soaking and Sprouting

Soaking legumes and grains before cooking can help break down some of the complex sugars that cause gas. Sprouting can also increase nutrient availability and digestibility.

Cooking Methods

Steaming vegetables can make them easier to digest compared to raw consumption. For cruciferous vegetables, light cooking can help reduce their gas-producing potential while maintaining nutritional value.

Fermentation

Fermented foods like sauerkraut, kimchi, and yogurt can be easier on the digestive system and may even help improve gut health over time.

Balancing Nutrition and Comfort: Making Informed Food Choices

While it’s important to be aware of foods that may cause bloating, it’s equally crucial to maintain a balanced, nutritious diet. Many foods that can cause gas and bloating are also rich in essential nutrients. The goal should be to find a balance that works for your body.

Nutrient-Dense Alternatives

If certain foods consistently cause discomfort, look for nutrient-dense alternatives. For example, if cruciferous vegetables are problematic, consider leafy greens like spinach or lettuce as alternatives rich in similar nutrients.

Portion Control

Sometimes, it’s not the food itself but the quantity consumed that leads to bloating. Practice portion control, especially with foods known to cause digestive issues.

Diverse Diet

Aim for a diverse diet to ensure you’re getting a wide range of nutrients. This approach can also help you identify which foods work best for your digestive system.

When to Seek Professional Help for Chronic Bloating

While occasional bloating is normal, chronic or severe bloating may indicate an underlying health issue. Consider consulting a healthcare professional if:

• Bloating is accompanied by severe pain, fever, or weight loss
• You experience persistent changes in bowel habits
• Bloating significantly impacts your quality of life
• Dietary changes and lifestyle modifications don’t alleviate symptoms

A healthcare provider can help rule out conditions like irritable bowel syndrome (IBS), celiac disease, or other digestive disorders that may be contributing to chronic bloating.

The Future of Digestive Health: Emerging Research and Trends

As our understanding of digestive health evolves, new research is shedding light on ways to manage and prevent bloating. Some emerging areas of interest include:

Microbiome Research

Studies on the gut microbiome are revealing the complex relationships between gut bacteria, diet, and digestive symptoms. This research may lead to more personalized approaches to managing bloating and other digestive issues.

Functional Foods

The development of functional foods designed to promote digestive health is an active area of research. These may include foods fortified with probiotics, prebiotics, or other compounds that support gut health.

Personalized Nutrition

Advances in genetic testing and microbiome analysis may soon allow for highly personalized dietary recommendations to optimize digestive health and minimize issues like bloating.

As we continue to learn more about the intricate relationship between diet and digestive health, individuals will be better equipped to make informed choices about their nutrition. While certain foods may be more likely to cause gas and bloating, the key is to find a balanced approach that nourishes your body while minimizing discomfort. By paying attention to your body’s responses, preparing foods thoughtfully, and staying informed about the latest research, you can work towards a diet that supports both your nutritional needs and your digestive comfort.

The Best and Worst Foods for Bloating

Let’s talk about something uncomfortable: gas and bloating. Most of us pass gas anywhere from 12 to 25 times a day, according to Brigham and Women’s Hospital, and surveys show that abdominal bloating affects up to 30% of Americans. “Having a perfectly flat stomach all the time isn’t normal,” says Health contributing nutrition editor Cynthia Sass, MPH, RD. “After you eat and drink, food and liquids take up space inside your stomach and intestines, and that means some expansion.”

A ballooned belly doesn’t necessarily indicate that something is wrong with what you eat, but if your abdomen is too swollen to squeeze into your jeans, you may want to identify the belly bloaters in your diet.

Health.com: 11 Reasons Why You’re Not Losing Belly Fat

Worst: Broccoli, cabbage, kale
Kale, broccoli, and cabbage are cruciferous vegetables, which contain raffinose — a sugar that remains undigested until bacteria in your gut ferment it, which produces gas and, in turn, makes you bloat. But don’t shun those healthful greens just yet. “Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that’s less prone to bloating,” Sass says.

So keep eating the green stuff, but keep your portions in check. And if you absolutely can’t part ways with even a gram of your kale, steam it: “Cooking any vegetable softens the fiber and shrinks the portion as some of the water cooks out, so it takes up less space in the GI tract,” Sass says. It won’t eliminate or prevent bloating altogether, but it may make your veggies easier to digest.

Worst: Legumes
It’s probably not news to you, but beans, along with lentils, soybeans, and peas are gas-causing foods. These little guys are basically bursts of protein in a pod, but they also contain sugars and fibers that our bodies can’t absorb. So when legumes reach the large intestine, your gut bacteria take the lead and feast on them. This process leads to gas and can balloon out your waist.

Combine legumes with easily digestible whole grains, like rice or quinoa. Your body will eventually get used to them. “If you eat fruits, veggies, nuts, whole grains, and beans often, they won’t bother you as much as if you eat them sporadically,” Sass said.

Health.com: Best Superfoods for Weight Loss

Worst: Dairy
If you feel gassy after a few slices of cheese or a bowl of cereal with milk, you may be lactose intolerant, which means your body lacks the necessary enzymes to break down lactose (the sugar found in dairy products). That can cause gas to form in the GI tract, which may trigger bloating.

So before all that gas gets to you, steer clear of dairy products and opt for the many lactose-free or nondairy alternatives out there. The American Gastroenterological Association (AGA) also suggests the use of lactase tablets like Lactaid, which help people digest foods that contain lactose.

Worst: Apples
An apple a day may save you a trip to the doctor’s office, but it does not keep the bloat away. High in fiber, apples also contain fructose and sorbitol, sugars found in fruits that many people can’t tolerate, Sass says. The result? You guessed it: gas and the inevitable puffy feeling.

Apples are a great snack, however: One fruit provides an average of 4.5 grams of protein and around 10% of your daily vitamin C requirement, so don’t give up on them altogether. “Eating apples specifically has been linked to a lower risk of heart disease and respiratory problems, including asthma, bronchitis, and emphysema,” Sass says. Eat them in moderation and separately from meals, and time your eating right: “If you’ll be wearing a form-fitting outfit or bathing suit, you might not want to reach for an apple,” Sass says. Other fruits that bloat: pear, peaches, and prunes.

Worst: Salty foods
Eating high-sodium foods can trigger water retention, which can balloon you up, Sass says. Avoiding sodium isn’t as simple as steering clear of the saltshaker, however. The CDC reports that about 90% of Americans consume more sodium than is recommended for a healthy diet (2,300 mg per day for most people, and 1,500 mg for adults over 50, and people with diabetes, high blood pressure, and high risk of hypertension). Sodium sneaks its way into most processed and packaged foods, including soups, breads, and these other surprisingly salty foods. That makes it very difficult to avoid. When and if you do succumb to salt, drink a lot of water to help flush it out.

Health.com: 13 Foods that Are Saltier Than You Realize

Best: Cucumber
People use cucumbers to reduce puffiness under their eyes—and you can eat them to do the same thing for your belly. The vegetable contains quercetin, a flavonoid antioxidant that helps reduce swelling, says Sass.

“Cucumbers have been shown to inhibit the activity of pro-inflammatory enzymes,” she adds.

So slice it up and eat it as is, or swap sugary drinks with a glass of cucumber water.

Best: Bananas
Foods rich in potassium—like bananas, plus avocados, kiwis, oranges, and pistachios—prevent water retention by regulating sodium levels in your body and can thus reduce salt-induced bloating. Bananas also have soluble fiber, which can relieve or prevent constipation.

“Bloating can also be caused by constipation,” Sass says. “If you’re not able to eliminate waste in the GI tract, you become ‘backed up’ so to speak, which can lead to a bloated look.”

Best: Papaya
The enzyme contained in papaya (papain) helps break down proteins in your GI system, which makes digestion easier. Sass says that the tropical fruit also has anti-inflammatory properties, as well as fibers that support a strong digestive tract.

Eat papaya whole and fresh or blended into a smoothie

Best: Asparagus
Asparagus is an anti-bloating superfood. Sure, it makes your urine smell, but it also makes you pee, period—helping you flush all that excess water, thus relieving any discomfort and bloat.

It also contains prebiotics, which help support the growth of “good” bacteria, according to Sass. This helps maintain a healthy balance in your digestive system to prevent and/or reduce gas.

Finally, the vegetable contains soluble and insoluble fibers, which helps promote overall digestive health.

Health.com: 24 Fat-Burning Ab Exercises (No Crunches!)

Best: Yogurt with probiotics
Get some of those good bacteria into your gut! Called probiotics, they help regulate digestion and champion the overall health of your digestive tract. Sure, you can take probiotic supplements, but you may as well get a breakfast out of it.

So eat your bloat away with a yogurt that has active cultures. You can sweeten it with a little honey, jam, or granola.

Best: Fennel seeds
Fennel is a digestive tract savior. The seeds have a compound that relaxes GI spasms, which allows gas to pass and relieve bloating, says Sass.

You can find fennel and fennel seeds in breads, sausages, and other meat dishes. You can also chew on the seeds directly or sip on a fennel tea at the end of a meal.

Best: Ginger
Ginger is a go-to home remedy for colds, achy muscles, cramps, and seasickness. Add bloating to the list—ginger is a natural anti-inflammatory and an all-star digestive aid. It soothes the digestive system and relaxes the muscles of the digestive tract, which can relieve bloating, Sass says. It also contains an enzyme that absorbs proteins, thus reducing protein-induced puffiness and gas.

Fresh ginger can be added to smoothies and salad dressings, and it adds tons of flavor to recipes like these. You can also make homemade tea.

Best: Peppermint and chamomile tea
If you’re feeling stretched out after dinner, you can sip on a hot cup of peppermint or chamomile tea. Both kinds relax GI muscles to help dissipate the gas that causes your stomach to bloat. Aside from improving digestion, chamomile can also soothe and relax, which can help ease any sort of stomach discomfort.

This article originally appeared on Health.com.

Contact us at [email protected].

Does Cabbage Give You Gas?

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Discover four ways to reduce your discomfort while enjoying this cruciferous veggie.

Let’s cut right to the chase: Does cabbage give you gas? If so, you aren’t alone—this cruciferous vegetable has been known to make plenty of people toot! And while it’s great that cabbage varieties help keep your digestive system humming along, gas and bloating aren’t exactly the desired outcome to enjoying such yummy dishes as Southern Fried Cabbage with Bacon or hearty cabbage steaks.

But don’t despair, you (and your intestinal tract) will be happy to know there are several ways to cook cabbage so it’s less gas-inducing.

Why Does Cabbage Give You Gas?

“The high fiber content is one piece of the picture,” says registered dietitian Jessica Cording, MS, RD, CDN. “Additionally, cruciferous vegetables—like cabbage, kale, broccoli, cauliflower and Brussels sprouts—contain raffinose, an indigestible sugar. As it’s fermented by bacteria in the gut, gas is produced, which is why you may experience flatulence and discomfort after eating these foods. They also are sources of sulfur-containing glucosinolates, plant compounds noted for their antioxidant and anti-inflammatory effects. Because of that sulfur content, gas produced when we eat cruciferous foods can have a very distinct odor.”

One way to cut down on some of the gas-producing effects is to choose cooked cabbage over raw. “Generally speaking, cooking can help reduce this effect by ‘softening’ the fiber, making it a little bit easier on the digestive system,” explains Cording. She added that cooking the cabbage also helps reduce the amount of sulfur in the veggie, which can help with the odor.

How to Cook Cabbage So It Doesn’t Make You Gassy

It’s time to stop Googling “does cabbage give you gas” and start looking for a solution to enjoying your cruciferous veggies without the unpleasant side effects. Cording suggests preparing it one of these four ways:

Ferment it

Fermenting foods can help make them easier to digest—and homemade sauerkraut is also surprisingly easy. It’s important to shred the cabbage well, and then you can get creative with different herbs and spices.

Boil it

In general, cooking makes vegetables easier to digest, which can help reduce gas. To retain the nutrients in the cabbage that would be lost when you drain the water, try cabbage soup or Mexican cabbage roll soup. You can add other vegetables, tomatoes and a protein source (like beans, lentils or chicken) for a more filling meal.

Roast it

In addition to helping improve digestibility, roasting will bring out a natural sweetness as the sugars in the cabbage caramelize. Try Roasted Cabbage and Onions for a satisfying side dish.

Add herbs

Adding the right herbs can also help ease digestion. A few of Cording’s favorites that pair particularly well with cabbage include ginger and turmeric.

Should You Add Baking Soda to Boiled Cabbage?

Cording says this can help reduce the odor produced during cooking and help maintain the green color. However, she doesn’t recommend this, as it may also reduce the nutritional value of the cabbage.

Our Favorite Cabbage Recipes

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I layer cabbage with tomato sauce and ground beef lasagna-style to create a hearty casserole that tastes like cabbage rolls but without all the work. —Doreen Martin, Kitimat, British Columbia. Don’t forget to try these delicious vegan cabbage rolls.

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This crunchy salad makes an elegant first course or side, but it’s hearty enough to be an entree when paired with a crusty artisan bread. We love it served warm. —Grace Voltolina, Westport, Connecticut

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We love Asian egg rolls, but they can be challenging to make. Simplify everything with this deconstructed egg roll made on the stovetop and served in a bowl. —Courtney Stultz, Weir, Kansas

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It may be the most famous dish to eat on St. Patrick’s Day, but this Irish-American corned beef recipe is a favorite at our table all year long. This is how to make corned beef and cabbage. —Evelyn Kenney, Trenton, New Jersey

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This is no ordinary coleslaw! Bursting with flavor from fresh fruit, cilantro and red bell pepper, it just may become your new picnic mainstay. For easier preparation, buy packaged shredded cabbage. If you can’t find papaya, substitute mango. —Taste of Home Test Kitchen

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The first time I made this, I couldn’t believe how good it was! We served it with grilled burgers and our dinner was complete. I never thought I’d skip dessert because I was full from too much cabbage! —Elizabeth Wheeler, Thornville, Ohio

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Here’s my favorite twist on broccoli salad. It’s so easy to make and has an irresistible tangy crunch. —Konny Thomas, Citrus Heights, California

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Of all the shepherd’s pie recipes I’ve tried through the years, this version is my favorite. Although I live alone, I enjoy cooking and baking for friends and family. —Mary Arthurs, Etobicoke, Ontario

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Sunday afternoons were a time for family gatherings when I was a kid. While the uncles played cards, the aunts made treats such as this traditional German red cabbage recipe. —Jeannette Heim, Dunlap, Tennessee

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Looking for a different treatment for cabbage? Try this spicy cheese-topped Cajun cabbage that I adapted from a friend’s recipe. I added a little of this and that until it tasted the way I wanted. Not only do my husband and kids like it, but I also get rave reviews when I make it for company or church functions. —Bobbie Soileau, Opelousas, Louisiana

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My mother used to make this salad on holidays. With all the cabbage that is grown here, this coleslaw recipe is a real natural for us! —Deb Darr, Falls City, Oregon

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Have a happy helping of this quicker take on something our grandmothers would make. We serve it over brown rice. It also freezes well. —Susan Chickness, Pictou County, Nova Scotia

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I roast veggies to bring out their sweetness, and it works wonders with onions and cabbage. The piquant vinegar-mustard sauce makes this dish similar to a slaw. —Ann Sheehy, Lawrence, Massachusetts

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Crisp mahi mahi pans out beautifully when dressed up with fresh lime, cilantro and smoky adobo. One bite and you’ll be hooked on these baja fish tacos! —Brooke Keller, Lexington, Kentucky

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A co-worker shared this slaw recipe with me. Now it’s a favorite at my house, too. Apples, walnuts and raisins are a fun way to dress up coleslaw. —Joan Hallford, North Richland Hills, Texas

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I thought I’d made salmon every way you can make it—until now. The tangy slaw, made with fennel and avocado, adds another layer of flavor that goes surprisingly well with salmon and other seafood. —Amber Massey, Argyle, Texas

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This is one of my greatest hits for a potluck dish at church suppers. If you use some red cabbage, it will have very festive colors, light pink with green. It looks so pretty. —Winifred Winch, Wetmore, Michigan

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When I was a little girl, I helped my parents work the fields of their small farm. Lunchtime was always a treat when Mother picked fresh vegetables from the garden and simmered them in her big soup pot. We loved making this delicious recipe. —Ethel Ledbetter, Canton, North Carolina

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When I lived in Cleveland I would eat at a really good Vietnamese restaurant that had a dish I couldn’t get enough of. Since I had it so frequently, I figured out the components and flavors and created my own easy-to-make version. Everyone who’s tasted it loves it. —Erin Schillo, Northfield, Ohio

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When I moved to the Midwest in 1966, I discovered many ethnic foods that I had never heard of before. One of my friends introduced me to this recipe, similar to sandwiches from Nebraska’s widely known Runza restaurant chain, and it quickly became a favored dish in my home. —Dolly Croghan, Mead, Nebraska

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Every Irish family has its own colcannon recipe, since it’s a classic potato and cabbage dish. My recipe comes from my father’s family in Ireland. It’s part of my St. Patrick’s Day menu, along with lamb chops, carrots and soda bread. —Marilou Robinson, Portland, Oregon

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The celery seed really comes through in this colorful combination of carrots, cabbage and corned beef. A woman at church shared the recipe with me. My husband and son love its subtle sweetness. —Alesah Padgett, Franklin, Georgia

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Preparing stuffed cabbage rolls can be time-consuming, but this version with butternut squash has the classic flavors —and it’s table ready in just 30 minutes. —Taste of Home Test Kitchen

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My slow-cooker pork has four ingredients and less than 10 minutes of prep. The result tastes just like the kalua pork slow-roasted all day in an underground oven. —Rholinelle DeTorres, San Jose, California

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I modified my mom’s classic Polish dish to fit my hectic life. Instead of boiling the cabbage and then filling it with beef, I just toss the ingredients in the slow cooker. It’s much easier and tastes just as delicious. —Mary Walker, Clermont, Florida

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Crispy and crunchy, this old family slaw recipe makes a refreshing side dish for picnics and parties. —Kimberly Wallace, Dennison, Ohio

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I found a similar recipe many years ago and experimented with my own version until I had it just right. If you can’t find the frozen rolls, you can use a homemade dough. —Elaine Clark, Wellington, Kansas

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This thick and hearty stew with great northern beans is sure to chase the winter chills away. —Mildred Sherrer, Fort Worth, Texas

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On the outside, these golden buns resemble ordinary dinner rolls. But one bite reveals the tasty, cheesy beef filling inside. —Sharon Leno, Keansburg, New Jersey

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Here is one of my favorite ways to cook and enjoy cabbage. It has all the good flavor of regular cabbage rolls, but it’s a lot less bother to make. In fact, it’s a one-pot meal! —Mrs. Bernard Snow, Lewiston, Michigan

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This is the kind of salad you can keep in the fridge for a couple days and it just gets better. I just add the sunflower seeds before serving to keep the crunch. —Trisha Kruse, Eagle, Idaho

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This meal is always a hit, and it goes together so quickly. Sesame ginger salad dressing adds refreshing flavor to this pairing of broiled chicken and an exotic homemade coleslaw. —Melissa Jelinek, Apple Valley, Minnesota

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This twist on a classic Reuben keeps the corned beef and uses a sauce made with Swiss (and plenty of thousand-island flavor). Fresh slaw on top replaces the sauerkraut. —Jenni Sharp, Milwaukee, Wisconsin

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This recipe is special to me because it’s an easy one-pot meal that tastes like you spent the whole day in the kitchen. My family loves it. —Lynn Bowen, Geraldine, Alabama

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While living in Switzerland for a few years, my friends introduced me to an area renowned for their cabbage, pork and potato dishes. I decided to try a cabbage and fennel combination and believe they complement each other well. —Grace Voltolina, Westport, Connecticut

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Originally Published: January 23, 2023

Jill Schildhouse

As an editor at large for Taste of Home, Jill Schildhouse is an expert in health and wellness, beauty, consumer products and product reviews, travel, and personal finance. She has spent the last 20 years as an award-winning lifestyle writer and editor for a variety of national print and digital publications.

Foods that cause gas

Gas is a common process in the body: air is swallowed during digestion, digestion of food and fermentation of certain foods in the gastrointestinal tract (GIT) lead to the accumulation of gases. Most often, the accumulated gases themselves are excreted from the body. However, their excessive formation and disruption of the digestive tract can cause flatulence and bloating. Then the cause of excessive gas formation, which most often lies in the diet, should be excluded.

Where does gas come from in the body

When chewing and swallowing food, a small amount of air is naturally swallowed, which then enters the digestive tract with food. This air stimulates the stomach, and its excess is usually excreted in the form of belching. The air involved in digestion is absorbed by the body and used for the vital activity of the bacteria that inhabit the intestines. These microorganisms, in turn, take part in digestion, and also release gases that accumulate in the intestines. Excess of these gases are excreted naturally through the anus – passing gases. An additional source of gases is food. Some foods produce gas during digestion, usually through fermentation. The predominance of gas-producing foods in the diet of a healthy person can increase gas formation and flatulence – excessive or uncontrolled passing of gases.

Which foods cause gas

The most common causes of increased gas formation are foods rich in indigestible fiber or protein, containing many sugars, as well as fermentation and fermentation products.

Legumes

Beans, peas, lentils, soybeans, beans, etc. Legumes contain a lot of fiber as well as sugars. Their digestion is slow and in the process leads to increased gas production.

Cruciferous

Cabbage, broccoli, cauliflower, asparagus and others. These are one of the main foods that cause gas and bloating.

Cruciferous foods are rich in dietary fiber, which is difficult to digest and can begin to ferment inside the intestines. In addition, the raffinose contained in them is a sugar that feeds the bacteria of the gastrointestinal tract and provokes their gas release.

Pickled and fermented products

Pickled and pickled vegetables: sauerkraut, pickled cucumbers, pickled tomatoes and others. Not only are they themselves products of fermentation, which continues during digestion, these foods contain a large amount of salt. Violation of the water-salt balance in the body provokes gas retention in the body.

Dairy products

Milk, kefir, cheeses, etc. Fresh dairy products contain lactose, a sugar favored by intestinal fermenting bacteria that produce a lot of gas. Dairy products are the result of fermentation and fermentation.

Carbonated drinks

Lemonades, tonics, mineral water and others. They provoke an increased accumulation of gases with their own composition. When a person drinks such drinks, he also swallows the gases contained in them.

Beer and champagne

A separate category of foods that cause gas and bloating in adults. These drinks are obtained as a result of fermentation and therefore contain a lot of gases themselves. Also, sugars in their composition are involved in the metabolism of intestinal microflora.

Starchy vegetables

Potatoes, wheat, corn and others. Starch is very difficult to digest by the body and requires a larger number of intestinal bacteria to be connected to digestion, which in turn produce a lot of gases when starch is broken down.

Onions and garlic

Onions and garlic are rarely eaten in their pure form, they act as ingredients in the preparation of various dishes. People with flatulence are better off avoiding them. The sucrose contained in the onion is the cause of increased gas formation. Garlic may be poorly tolerated by some people due to enzymatic disorders, in which case the frequent consumption of garlic will provoke the production of gases.

Fruits and dried fruits

Foods that cause bloating and flatulence due to their high sugar content. In addition, increased gas formation occurs during the digestion of dietary fiber fruits.

Pastry and flour

Any yeast and sweet pastries. Yeast provokes fermentation processes in the intestines, which increases the accumulation of gases.

How to get rid of gas

Increased gas formation is an unpleasant phenomenon that reduces the quality of life. In addition, in some cases, flatulence can be a symptom of certain diseases of the gastrointestinal tract: irritable bowel syndrome, enzymatic deficiency of various nature, dysbacteriosis and others. A balanced diet and the elimination of gas-producing foods from the diet can solve the problem of bloating and flatulence in a healthy person. Lactoflorene® FLAT STOMACH also helps to normalize gas formation.

On average, a daily course of Lactoflorene® FLAT STOMACH helps reduce gas in 10-30 days. The main components of Lactoflorene® FLAT STOMACH act versatile, the composition is aimed at the main causes of flatulence and bloating: – the enzymatic balance responsible for adequate digestion of food is enhanced by alpha-galactosidase, which is part of Lactoflorene® FLAT STOMACH. This enzyme is involved in the breakdown of complex carbohydrates, which take a long time to digest. The beta-galactosidase in Lactoflorene® FLAT STOMACH is an additional source of lactase which aids in the digestion of dairy products.

– the intestinal microflora is supported by additional probiotics – the components of Lactoflorene® FLAT STOMACH. Bifidobacteria and lactobacilli enriches the microbiota with strains that inhibit the activity of putrefactive bacteria.

– the carminative components of Lactoflorene® FLAT STOMACH – plant extracts of lemon balm, chamomile, ginger and passionflower also stimulate the removal of excess gases. If the diet and taking carminatives do not lead to positive dynamics, you should consult a doctor.

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SLIM STOMACH

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Flatulence – bloating due to excessive accumulation of gases in the intestines

• restoring the balance of intestinal microflora
• elimination of abdominal pain syndrome, diarrhea and constipation
• digestion of complex carbohydrates and dairy products
• stress relief

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What should I do if my stomach swells from cabbage?

• Why does the stomach swell (swell) from cabbage?
• What to do and how to get rid of?
• Medical therapy
• Folk remedies
• Other flatulent foods
• How to cook cabbage so that the stomach does not swell?
• What cabbage does not cause bloating?



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• What to do if the stomach swells from cabbage?

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Excessive accumulation of gases in the intestines often appears due to the use of foods that cause increased gas formation. These include such a widespread vegetable as cabbage. We will find out why flatulence appears from eating cabbage, what to do, how to cook so that this does not happen, and what varieties of it do not cause this condition.

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• Why does the stomach swell (bloat) from cabbage?
• What to do and how to get rid of?
  • Drug therapy
  • Folk remedies
• Other products that cause flatulence
• How to cook cabbage so that the stomach does not swell?
• Which cabbage does not cause bloating?

Why does the stomach swell (bloat) from cabbage?

Virtually all varieties of cabbage are composed of coarse fiber. On the one hand, fiber is needed by the body and is good for the intestines. On the other hand, its digestion requires a large number of protein molecules and increased work of the digestive organs.

Weakly functioning due to diseases or age-related changes, the digestive system has difficulty digesting such food. This causes excess gas and constipation. The unpleasant smell emitted at the same time is exacerbated by the presence of sulfur compounds in this vegetable.

What to do and how to get rid of?

If the intake of white cabbage dishes caused such an unpleasant phenomenon as bloating, then you can get rid of it with pharmaceutical preparations or folk remedies.

Medical therapy

The following groups of medicines allow you to get rid of flatulence:

1. Enterosorbents – activated or white carbon, “Sorbeks”, “Smecta”, “Neosmectin”, “Polysorb”, “Polifepan”, “Entegnin”. They absorb excess gases and harmful substances, activate the digestive tract.
2. Defoamers – “Espumizan”, “Infakol”, “Bobotik”, “Kuplaton”. These drugs crush large bubbles, which improves their absorption and excretion.
3. Prokinetics – Motilium, Domperidone, Trimedat. They promote better intestinal motility.
4. Antispasmodics – “No-shpa”, “Spazoverin”, “Spazmol”, “Bioshpa”. They will help if bloating is accompanied by pain.
5. Combined medicines – “Meteospazmil”, “Pancreoflat”, “Pepfiz”. “Meteospasmil” includes a combination of an antispasmodic and a sorbent, and the last two drugs consist of defoamers and enzymes that contribute to better absorption of food.

Folk remedies

There are many folk recipes to get rid of flatulence:

1. Fennel seed infusion (dill, cumin, anise). When preparing a medicinal infusion, 2 teaspoons of seeds are brewed with a glass of boiling water and kept for several hours. Consume ¼ cup 4 times a day.
2. Chamomile tea . Relieves spasms and pain, soothes mucous membranes. Take 1 tbsp. a spoonful of dry raw materials from a pharmacy and pour 200 ml of boiling water. Infuse for 20-30 minutes and strain through a sieve. Drink 2-4 times a day for ½ cup.
3. Mint tea. Pour 250 ml boiling water over 2 tbsp. spoons of mint and drink during the day before meals.
4. Herbal tea. A drink made from equal parts of chamomile, lemon balm and oregano will be useful. Insist 30 minutes 1 tbsp. a spoonful of a mixture of these herbs in a thermos and drink a glass 3 times a day.
5. Parsley root infusion . Pour 3 teaspoons of raw materials with a glass of boiling water and leave for 8-10 hours. Consume before meals 1 tbsp. spoonful of infusion 3-4 times a day.
6. Herbal tea. Take a mixture of 1 part mint, 2 parts chamomile, 2 parts dill seeds, 2 parts marshmallow root and 2 parts licorice root. Pour 1 tbsp. collection spoon with a glass of boiling water and cover with a lid for 40 minutes. Strain through a fine sieve or gauze and drink several times a day.

The discharge of gases from the intestines is facilitated by massaging the abdomen in a clockwise direction.

Other flatulent products

Not only cabbage contributes to bloating.

Important! If all gas-producing foods are eliminated from the diet, and the stomach continues to bloat, you should undergo a medical examination. This situation can be caused by intestinal parasites, dysbacteriosis, inflammation and gastrointestinal disease.

There are other products that cause gas:

• beans, soybeans, peas;
• radish, turnip, radish;
• bow;
• mushrooms and artichokes;
• whole grain products, baked goods;
• all cereals other than rice;
• grape, pear, apricot, cherry, cherry, plum, apple, peach, melon, fig, date;
• Jerusalem artichoke;
• carbonated drinks, beer, kvass and juice;
• milk, kefir, fermented baked milk, ice cream.

Don’t forget the known gas-forming product combinations:

• legumes with black bread;
• milk with bread, fish or meat, sour fruit;
• sweet juices with protein, starchy or salty foods;
• jelly with sweets.

Important! When taking dairy products, flatulence occurs due to a lack of lactose enzyme in the human body.

How to cook cabbage so that the stomach does not swell?

Will not puff too much when cooked. Boiled, baked and stewed, cabbage does not cause gas as much. You can cook dishes such as stewed cabbage in tomato, vegetable stew with cabbage, soup with cabbage, borscht. Combining cooked cabbage with rice or beets is helpful, as the latter help with the accumulation of gas in the intestines. The use of a fermented product does not cause severe flatulence.

Which cabbage does not cause bloating?

Perhaps, from any cabbage, to one degree or another, there will be flatulence. In addition, it depends on the individual characteristics of the organism.

Mild types of this vegetable are the least puffy, such as:

• broccoli;
• color;
• Brussels;
• savoy.