Can cabbage cause gas. What foods are known to cause bloating. How can you reduce bloating through diet. Which foods help alleviate bloating symptoms. Are there natural remedies for gas and bloating.

The Impact of Cruciferous Vegetables on Digestive Health

Cruciferous vegetables like broccoli, cabbage, and kale are often touted for their nutritional benefits, but they can also be culprits behind digestive discomfort. These vegetables contain raffinose, a complex sugar that remains undigested until it reaches the large intestine. There, bacteria ferment it, producing gas as a byproduct.

However, it’s important to note that the health benefits of these vegetables far outweigh the temporary discomfort they may cause. Nutritionist Cynthia Sass, MPH, RD, emphasizes, “Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that’s less prone to bloating.”

Tips for Enjoying Cruciferous Vegetables Without Discomfort

• Start with small portions and gradually increase intake
• Steam vegetables to soften fibers and improve digestibility
• Chew thoroughly to aid in the breakdown of fibers
• Consider taking digestive enzyme supplements before meals

Legumes: A Double-Edged Sword for Digestive Health

Legumes, including beans, lentils, soybeans, and peas, are excellent sources of protein and fiber. However, they also contain oligosaccharides, complex sugars that the human body cannot fully digest. When these sugars reach the large intestine, gut bacteria feast on them, producing gas as a result.

Despite their gas-producing potential, legumes are too nutritionally valuable to eliminate from your diet entirely. The key is to introduce them gradually and prepare them properly.

Strategies for Incorporating Legumes into Your Diet

1. Soak dried beans overnight before cooking to reduce oligosaccharides
2. Rinse canned beans thoroughly before use
3. Try digestive aids like Beano before consuming legumes
4. Combine legumes with easily digestible grains like rice or quinoa
5. Increase water intake when eating high-fiber foods

The Dairy Dilemma: Understanding Lactose Intolerance

For many individuals, dairy products can be a significant source of bloating and gas. This is often due to lactose intolerance, a condition where the body lacks sufficient lactase, the enzyme needed to break down lactose (milk sugar).

When lactose isn’t properly digested, it ferments in the colon, leading to gas, bloating, and other digestive discomforts. The American Gastroenterological Association (AGA) estimates that about 65% of the global population has some degree of lactose intolerance.

Managing Dairy Consumption for Better Digestive Health

• Opt for lactose-free dairy products
• Try plant-based milk alternatives like almond, soy, or oat milk
• Use lactase enzyme tablets when consuming dairy
• Incorporate probiotic-rich foods to improve lactose digestion
• Experiment with different types of dairy (e.g., some people tolerate yogurt better than milk)

Fruits and Fructose: The Sweet Side of Bloating

While fruits are an essential part of a healthy diet, some can contribute to bloating due to their high fructose content. Apples, pears, peaches, and prunes are particularly notorious for causing digestive discomfort in sensitive individuals.

Fructose malabsorption occurs when the small intestine struggles to absorb fructose efficiently. The unabsorbed fructose then moves to the large intestine, where it’s fermented by bacteria, producing gas and bloating.

Enjoying Fruits Without the Bloat

• Opt for low-fructose fruits like berries, citrus fruits, and bananas
• Consume fruits in moderation and separately from main meals
• Pair high-fructose fruits with protein or healthy fats to slow digestion
• Consider cooking fruits to break down some of the fructose
• Stay hydrated to help your body process fructose more efficiently

The Hidden Dangers of High-Sodium Foods

Excessive sodium intake can lead to water retention, causing bloating and a puffy appearance. The Centers for Disease Control and Prevention (CDC) reports that about 90% of Americans consume more sodium than recommended for a healthy diet.

The challenge lies in the fact that sodium is prevalent in many processed and packaged foods, making it difficult to avoid. Understanding hidden sources of sodium and making conscious dietary choices can help reduce bloating associated with high-sodium intake.

Strategies for Reducing Sodium Intake

1. Read nutrition labels carefully and choose low-sodium options
2. Cook meals at home using fresh ingredients to control sodium content
3. Use herbs and spices instead of salt to flavor dishes
4. Rinse canned vegetables and beans to remove excess sodium
5. Limit consumption of processed meats, canned soups, and fast food

Natural Remedies for Bloating and Gas Relief

While dietary adjustments are crucial for managing bloating, several natural remedies can provide relief from gas and digestive discomfort. These remedies work by either aiding digestion, reducing inflammation, or soothing the digestive tract.

Effective Natural Solutions for Bloating

• Peppermint tea: Contains menthol, which has antispasmodic properties
• Ginger: Aids digestion and reduces inflammation
• Fennel seeds: Help relax the digestive tract and reduce gas
• Activated charcoal: Can absorb excess gas in the digestive system
• Probiotics: Promote a healthy gut microbiome, aiding digestion

The Role of Hydration in Preventing Bloating

Proper hydration is often overlooked in discussions about bloating, yet it plays a crucial role in maintaining digestive health. Adequate water intake helps move food through the digestive system more efficiently, preventing constipation and reducing the likelihood of gas and bloating.

Additionally, staying well-hydrated can help flush out excess sodium from the body, further reducing the risk of water retention and bloating. The key is to maintain consistent hydration throughout the day.

Tips for Optimal Hydration

1. Aim for at least 8 glasses (64 ounces) of water daily
2. Drink water between meals rather than with meals to aid digestion
3. Infuse water with cucumber, lemon, or mint for added flavor and benefits
4. Monitor urine color as an indicator of hydration status
5. Increase water intake during exercise or in hot weather

Understanding the relationship between various foods and bloating can help individuals make informed dietary choices. While certain foods like cruciferous vegetables, legumes, and some fruits may contribute to gas and bloating, their nutritional benefits often outweigh the temporary discomfort they may cause. The key lies in moderation, proper preparation, and gradually introducing potentially problematic foods into one’s diet.

By implementing strategies such as proper hydration, mindful eating, and incorporating natural remedies, individuals can enjoy a diverse and nutritious diet while minimizing digestive discomfort. Remember that everyone’s digestive system is unique, and what causes bloating for one person may not affect another. Listening to your body and making personalized dietary adjustments is crucial for optimal digestive health.

As research in nutrition and digestive health continues to evolve, new insights into managing bloating and gas are likely to emerge. Staying informed about the latest scientific findings and consulting with healthcare professionals can provide additional strategies for maintaining a comfortable and healthy digestive system.

The Importance of Mindful Eating for Digestive Health

Mindful eating practices can significantly impact digestive health and reduce the likelihood of bloating. This approach involves paying full attention to the eating experience, including the taste, texture, and smell of food, as well as eating slowly and chewing thoroughly.

By eating mindfully, individuals can improve their digestion in several ways. Firstly, thorough chewing breaks down food more effectively, easing the workload on the digestive system. Secondly, eating slowly allows for better recognition of fullness cues, preventing overeating which can lead to bloating.

Implementing Mindful Eating Techniques

• Eat in a calm, distraction-free environment
• Chew each bite thoroughly before swallowing
• Put down utensils between bites to slow the pace of eating
• Pay attention to hunger and fullness cues
• Appreciate the flavors, textures, and aromas of your food

Incorporating these mindful eating practices can lead to improved digestion, reduced bloating, and a more satisfying eating experience overall. Moreover, this approach can foster a healthier relationship with food, potentially leading to better long-term dietary habits and overall well-being.

The Connection Between Stress and Digestive Discomfort

The intricate relationship between stress and digestive health is often underestimated. Chronic stress can significantly impact the digestive system, leading to symptoms such as bloating, gas, and abdominal discomfort. This connection is largely due to the gut-brain axis, a bidirectional communication system between the central nervous system and the enteric nervous system.

When stressed, the body enters a “fight or flight” mode, diverting blood flow away from the digestive system and potentially slowing digestion. This can lead to a range of digestive issues, including bloating. Additionally, stress can alter gut motility and increase intestinal permeability, further exacerbating digestive discomfort.

Stress Management Techniques for Better Digestion

1. Practice deep breathing exercises before meals
2. Engage in regular physical activity to reduce stress
3. Try meditation or mindfulness practices
4. Ensure adequate sleep to support overall health and stress management
5. Consider stress-reducing activities like yoga or tai chi

By addressing stress levels and implementing stress management techniques, individuals may experience improvements in their digestive health and a reduction in bloating symptoms. It’s important to recognize that managing stress is not only beneficial for mental well-being but also plays a crucial role in maintaining a healthy digestive system.

The Role of Exercise in Reducing Bloating

Regular physical activity can be a powerful tool in combating bloating and promoting overall digestive health. Exercise stimulates the muscles in the intestines, helping to move gas through the digestive system more efficiently and reducing bloating.

Moreover, physical activity can help regulate bowel movements, reducing the likelihood of constipation, which is often associated with bloating. Engaging in regular exercise also supports overall gut health by promoting a diverse and healthy gut microbiome.

Effective Exercises for Digestive Health

• Brisk walking for 20-30 minutes daily
• Yoga poses that target the abdominal area, such as twists and forward bends
• Light jogging or cycling to stimulate intestinal muscles
• Pilates exercises that focus on core strength
• Swimming, which provides a full-body workout with low impact on joints

Incorporating these exercises into your routine can not only help alleviate bloating but also contribute to overall health and well-being. It’s important to find activities that you enjoy and can maintain consistently for the best long-term results.

The Impact of Food Intolerances on Bloating

Food intolerances can be a significant contributor to chronic bloating and other digestive issues. Unlike food allergies, which involve the immune system, food intolerances are typically related to the digestive system’s inability to properly process certain foods or food components.

Common food intolerances include lactose intolerance, gluten sensitivity, and fructose malabsorption. When individuals consume foods they are intolerant to, it can lead to gas production, bloating, and other digestive discomforts.

Identifying and Managing Food Intolerances

1. Keep a detailed food diary to track symptoms and potential trigger foods
2. Consider an elimination diet under the guidance of a healthcare professional
3. Undergo testing for specific food intolerances if symptoms persist
4. Gradually reintroduce foods to identify specific triggers
5. Work with a registered dietitian to ensure nutritional needs are met while avoiding trigger foods

Understanding and managing food intolerances can significantly reduce bloating and improve overall quality of life. It’s important to approach this process systematically and with professional guidance to ensure accurate identification of intolerances and maintenance of a balanced diet.

The Potential of Probiotics and Prebiotics in Managing Bloating

Probiotics and prebiotics have gained significant attention for their potential role in promoting digestive health and reducing bloating. Probiotics are live beneficial bacteria that can help maintain a healthy gut microbiome, while prebiotics are non-digestible fibers that feed these beneficial bacteria.

A balanced gut microbiome is crucial for proper digestion and can help reduce gas production and bloating. Probiotics may help by improving the breakdown of foods, reducing inflammation, and enhancing gut motility. Prebiotics, on the other hand, support the growth of beneficial bacteria, potentially leading to a healthier gut environment.

Incorporating Probiotics and Prebiotics into Your Diet

• Consume fermented foods rich in probiotics, such as yogurt, kefir, and sauerkraut
• Include prebiotic-rich foods like garlic, onions, and bananas in your diet
• Consider a high-quality probiotic supplement, especially if you’re prone to bloating
• Gradually increase intake of both probiotics and prebiotics to allow your body to adjust
• Combine probiotic foods with prebiotic foods for a synergistic effect

While research on the effectiveness of probiotics and prebiotics in managing bloating is ongoing, many individuals report improvements in digestive comfort when incorporating these elements into their diet. As with any dietary change, it’s advisable to consult with a healthcare professional, especially if you have underlying health conditions.

In conclusion, managing bloating and gas requires a multifaceted approach that considers dietary choices, lifestyle factors, and individual sensitivities. By understanding the impact of different foods on digestion, practicing mindful eating, managing stress, staying hydrated, and incorporating beneficial practices like exercise and probiotic consumption, individuals can significantly improve their digestive health and reduce the frequency and severity of bloating episodes.

Remember that everyone’s digestive system is unique, and what works for one person may not work for another. It’s essential to listen to your body, make gradual changes, and seek professional guidance when needed. With patience and persistence, it’s possible to achieve better digestive health and enjoy a more comfortable, bloat-free life.

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.

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

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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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• Cabbage

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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.