What are grits and how do they affect digestion. Are grits a gas-producing food. What are the nutritional benefits of eating grits. How can you prepare grits to minimize potential side effects. What are some delicious grits recipes to try.

What Are Grits and Their Nutritional Profile?

Grits are a popular Southern American dish made from ground corn (maize). They are typically boiled in water or milk to create a creamy, porridge-like consistency. But what exactly are the nutritional benefits of this staple food?

Grits are primarily composed of carbohydrates, providing a good source of energy. They also contain small amounts of protein and fiber. A typical serving of plain grits (about 1 cup cooked) contains:

• 182 calories
• 38 grams of carbohydrates
• 4 grams of protein
• 1 gram of fiber
• Less than 1 gram of fat

Additionally, grits are naturally gluten-free, making them a suitable option for those with celiac disease or gluten sensitivity. They also provide essential minerals such as iron, zinc, and B vitamins, contributing to overall health and well-being.

Do Grits Cause Gas and Bloating?

One of the primary concerns for many people when consuming grits is whether they cause gas or bloating. The answer isn’t straightforward and can vary from person to person. While grits themselves are not typically considered a high gas-producing food, several factors can contribute to digestive discomfort:

Corn Content

Grits are made from corn, which contains complex carbohydrates that some people may find difficult to digest. These carbohydrates can ferment in the gut, potentially leading to gas production in sensitive individuals.

Fiber Content

Although grits are not particularly high in fiber, the small amount present can cause gas in some people, especially if they’re not used to consuming fiber regularly.

Lactose Intolerance

Many people prepare grits with milk or add cheese, which can cause gas and bloating in those with lactose intolerance.

Individual Sensitivities

Some individuals may have specific sensitivities to corn or other ingredients commonly added to grits, such as butter or seasonings.

To determine if grits are causing gas for you, consider keeping a food diary and noting any digestive symptoms after consuming them. If you suspect grits are causing issues, try eliminating them from your diet for a few weeks and then reintroducing them to see if symptoms recur.

Health Benefits of Consuming Grits

Despite potential digestive concerns for some individuals, grits offer several health benefits when consumed as part of a balanced diet:

Energy Boost

The high carbohydrate content in grits provides a quick source of energy, making them an excellent choice for breakfast or pre-workout meals.

Gluten-Free Option

For those with gluten sensitivities or celiac disease, grits offer a safe and nutritious alternative to wheat-based cereals and porridges.

Mineral Content

Grits contain essential minerals such as iron, which is crucial for oxygen transport in the body, and zinc, which supports immune function and wound healing.

Low in Fat

Plain grits are naturally low in fat, making them a heart-healthy option when prepared without added butter or cheese.

Versatility

Grits can be prepared in various ways, allowing for the incorporation of nutritious ingredients like vegetables, lean proteins, and healthy fats to create a well-rounded meal.

Potential Side Effects of Eating Grits

While grits can be a nutritious addition to your diet, there are some potential side effects to be aware of:

Blood Sugar Spikes

Grits have a high glycemic index, meaning they can cause rapid increases in blood sugar levels. This can be problematic for individuals with diabetes or those trying to manage their blood sugar levels.

Digestive Discomfort

As mentioned earlier, some people may experience gas, bloating, or other digestive issues when consuming grits, especially if they’re not used to eating corn-based products.

Weight Gain

When prepared with high-calorie additions like butter, cheese, or cream, grits can contribute to weight gain if consumed in excess.

Nutrient Deficiencies

Relying too heavily on grits as a staple food without incorporating a variety of other nutrients can lead to potential deficiencies in essential vitamins and minerals.

To minimize these potential side effects, it’s important to consume grits in moderation and as part of a varied, balanced diet.

How to Prepare Grits to Minimize Gas and Maximize Benefits

If you enjoy grits but are concerned about potential digestive issues, there are several ways to prepare them that may help minimize gas production and maximize their nutritional benefits:

1. Choose stone-ground grits: These are less processed and retain more nutrients than instant or quick-cooking varieties.
2. Cook thoroughly: Ensure your grits are well-cooked to improve digestibility.
3. Start with small portions: If you’re new to eating grits, begin with small servings and gradually increase as your body adjusts.
4. Add probiotics: Mixing in a spoonful of yogurt or kefir can introduce beneficial bacteria that may aid digestion.
5. Incorporate digestive spices: Adding spices like ginger, turmeric, or fennel can help reduce gas and bloating.
6. Avoid high-fat additions: Instead of butter and cheese, try flavoring your grits with herbs, spices, or a small amount of olive oil.
7. Pair with protein: Combining grits with lean protein sources like eggs or grilled chicken can help balance blood sugar levels.

Delicious and Nutritious Grits Recipes

Exploring different grits recipes can help you find preparations that agree with your digestive system while still being delicious. Here are a few ideas to get you started:

Savory Vegetable Grits Bowl

Ingredients:

• 1 cup cooked stone-ground grits
• 1/2 cup mixed sautéed vegetables (e.g., bell peppers, zucchini, spinach)
• 1/4 avocado, sliced
• 1 poached egg
• Salt and pepper to taste
• Optional: sprinkle of nutritional yeast for a cheesy flavor without dairy

Instructions: Prepare grits according to package directions. Top with sautéed vegetables, sliced avocado, and a poached egg. Season with salt, pepper, and nutritional yeast if desired.

Sweet Cinnamon Apple Grits

Ingredients:

• 1 cup cooked stone-ground grits
• 1 small apple, diced and cooked until soft
• 1/4 teaspoon cinnamon
• 1 tablespoon maple syrup
• 1 tablespoon chopped nuts (e.g., almonds or walnuts)

Instructions: Cook grits according to package directions. Stir in cooked apples, cinnamon, and maple syrup. Top with chopped nuts before serving.

Alternatives to Grits for Those with Sensitivities

If you find that grits consistently cause digestive issues or you’re looking for variety, there are several alternatives that offer similar textures and nutritional benefits:

Polenta

Made from coarsely ground yellow corn, polenta is similar to grits but often has a firmer texture. It can be prepared creamy or allowed to set and then grilled or fried.

Oatmeal

A classic breakfast option, oatmeal provides fiber and nutrients while offering a creamy texture similar to grits. It’s also known for its potential to lower cholesterol levels.

Quinoa Porridge

Cooked and mashed quinoa can create a grits-like consistency while providing complete protein and essential amino acids.

Cauliflower “Grits”

For a low-carb option, finely chopped and cooked cauliflower can mimic the texture of grits while adding extra vegetables to your diet.

Buckwheat Porridge

Despite its name, buckwheat is not related to wheat and is gluten-free. When cooked, it can provide a hearty, grits-like texture with added nutritional benefits.

Experimenting with these alternatives can help you find a suitable replacement if grits prove problematic for your digestive system.

Understanding Individual Reactions to Grits

It’s crucial to remember that everyone’s digestive system is unique. While some people may experience gas or bloating after eating grits, others may have no issues at all. Factors that can influence your reaction to grits include:

• Overall diet and fiber intake
• Gut microbiome composition
• Presence of food sensitivities or allergies
• Preparation method and added ingredients
• Portion sizes consumed

To better understand your body’s response to grits, consider the following steps:

1. Keep a food diary: Record what you eat and any symptoms you experience to identify patterns.
2. Try an elimination diet: Remove grits from your diet for a few weeks, then reintroduce them to see if symptoms occur.
3. Experiment with preparation methods: Try different cooking techniques and ingredient combinations to see if they affect your digestion.
4. Consult a healthcare professional: If you consistently experience digestive issues, speak with a doctor or registered dietitian for personalized advice.

By paying attention to your body’s signals and making informed choices, you can determine whether grits are a suitable addition to your diet or if alternatives might be better suited to your digestive needs.

Incorporating Grits into a Balanced Diet

When consumed as part of a well-rounded diet, grits can be a nutritious and satisfying food. Here are some tips for incorporating grits into a balanced eating plan:

Practice Portion Control

Stick to recommended serving sizes to avoid overconsumption of carbohydrates and calories. A typical serving of cooked grits is about 1 cup.

Balance Your Plate

Pair grits with lean proteins, healthy fats, and vegetables to create a more nutritionally complete meal. This can help stabilize blood sugar levels and provide a wider range of nutrients.

Choose Whole Grain Varieties

Opt for stone-ground or whole grain grits when possible, as they retain more fiber and nutrients compared to refined versions.

Limit High-Calorie Toppings

While cheese and butter are popular additions to grits, use them sparingly to keep the overall calorie and fat content in check. Consider healthier alternatives like olive oil or nutritional yeast for flavor.

Incorporate Vegetables

Mix in sautéed or roasted vegetables to increase the fiber and nutrient content of your grits dish.

Use as a Base for Savory Dishes

Grits can serve as a versatile base for various savory meals, similar to how rice or pasta might be used. This allows for creative and nutritious meal planning.

By following these guidelines, you can enjoy the unique flavor and texture of grits while maintaining a balanced and health-conscious approach to your diet.

Gassy Food Diet – The Best and Worst Foods for Gas / Bloating

Medically reviewed by Drugs.com. Last updated on Mar 2, 2022.

What is it? A gassy foods diet means not eating foods that can cause gas, bloating, and discomfort. Some foods cause you gas after you eat them. Each person has their own reaction to single foods. You may not develop gas when eating all of these foods.

Care:

• Do not eat the gas-causing foods below for a few weeks or until your gas goes away. Try the less gas-causing foods on the second set of lists.
  • When you are ready to try the gas-causing foods again, add one at a time to see if you get gas. Wait a few days before trying a new food. This will help you find out which foods cause you gas.
  • Ask caregivers about lactase enzyme pills, like Lactaid™ if you have trouble with dairy foods and drinks. These pills help break down the milk sugar (lactose) that may be causing your problem.
  • Sometimes cooked dried beans cause some people too much gas. Try one of the products made to help digest (break down) beans, like Bean-o™.
• There are other things that you can do to keep from getting gas.
• Do not use straws or drink from bottles with narrow openings. Drink fewer bubbly liquids, such as soda pop, bubbly water, or beer. Do not eat foods that have a lot of air in them, such as whipped cream or meringue.
• Sipping drinks, chewing gum, or sucking hard candy make you swallow often. You may swallow extra air and then have more gas. Eating slowly and not smoking will also lessen gas.
• Increase your fiber intake slowly over a period of several months. This will give your body more time to get used to the fiber without causing too much gas.

LESS GAS CAUSING FOODS: The following foods cause less gas.

• DAIRY:
  • Lowfat cheese and cottage cheese
  • Lowfat frozen yogurt
  • Plain or fruit lowfat yogurt
• DRIED LEGUMES:
  • Smooth peanut butter
• FRUITS:
  • Cooked or canned fruits without peels, like applesauce or fruit cocktail
  • Filtered fruit juices without added fructose (sugar)
  • Lower fiber fruits, like grapes, kiwi, plums, or nectarines
• GRAINS AND STARCHES:
  • Angel food cake
  • Breads, rolls, and pastas made with white or refined flours
  • Cooked pastas with light sauces
  • Farina type cereals, like cream of wheat or rice
  • Mashed potatoes without skins
  • White rice
• MEATS AND MEAT SUBSTITUTES:
  • Eggs cooked without frying, like poached or boiled
  • Lean meat, fish, and poultry cooked without lots of fat
• VEGETABLES:
  • Carrots
  • Summer squash and winter squash
  • Vegetable soup

THE FOODS BELOW CAN CAUSE GAS: Avoid these foods for a few weeks to see if your problems with gas lessen.

• ARTIFICIAL SWEETENERS:
  • Mannitol (TM)
  • Sorbitol (TM)
• DAIRY:
  • Cream
  • Ice cream
  • Ice milk
  • Milk
  • Milk products
• DRIED LEGUMES:
  • Baked beans
  • Dried beans, like kidney, pinto, garbanzos, lima, and navy
  • Dried peas, like split peas and lentils
  • Soybeans
• FRUITS:
  • Apples
  • Avocados
  • Bananas
  • Melon
  • Prunes and raisins
• GRAINS AND STARCHES:
  • Bran cereal or breads
  • Large amounts of wheat products
• HIGH FAT FOODS:
  • Fatty meats
  • Fried foods
  • Gravies
  • Pastries
  • Rich cream sauces
• VEGETABLES:
  • Broccoli, brussels sprouts, cabbage, and cauliflower
  • Corn
  • Cucumber
  • Green peppers
  • Kohlrabi
  • Onions and leeks
  • Radishes, rutabaga and turnips
  • Sauerkraut

CALL YOUR CAREGIVER IF:

• You have questions about the serving sizes on this diet.
• You have questions about how to prepare or cook foods on this diet.
• You have questions about how or where to buy foods on this diet.
• You have questions or concerns about your illness, medicine, or this diet.

Care Agreement

You have the right to help plan your care. To help with this plan, you must learn about your health and how a gassy foods diet can help. You can then discuss treatment options with your caregivers. Work with them to decide what care will be used to treat you. You always have the right to refuse treatment.

Learn more about Gassy Foods Diet

Treatment options

• Medications for Functional Gastric Disorder

Further information

Always consult your healthcare provider to ensure the information displayed on this page applies to your personal circumstances.

Medical Disclaimer

15 Foods That Make You Fart and How To Minimize Gas

There’s no going around it: Virtually everyone deals with gas at one point or another, and probably on a more frequent basis than they’d prefer—and often at the worst possible moments. That’s no coincidence, since gas is usually tied to specific foods, and chances are you’re eating some of those culprit foods in social settings. But you’re human, and probably want to avoid a bout of farting at that formal event or small get-together with friends and family.

Your farts also are a combination of two things: the air you swallow (say, by eating a little fast) and the actual food you eat, says David Poppers, M.D., Ph.D., a gastroenterologist and clinical associate professor of medicine at NYU Langone Health.

To avoid inopportune bouts of gassiness, it can be helpful to know which foods may affect you more than others, as everyone harbors different bacteria in their gut, which are typically responsible for the gas you produce, says Dr. Poppers.

The following 15 foods, however, seem to be common offenders because they all contain varying amounts of non-digestible carbohydrates (fiber is a type of carbohydrate that the body can’t digest, for example), says Christine Lee, M. D., a gastroenterologist at the Cleveland Clinic.

“Most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested,” Dr. Lee explains. “When that reaches the colon, the bacteria in your colon begins the fermentation process, which produces gas and when it accumulates, you experience bloating.”

Read on for more about these culprit foods and what you can do about them.

Broccoli, cabbage, and other fiber-heavy vegetables

Mint Images/ Tim Pannell//Getty Images

Cruciferous vegetables — like broccoli, cauliflower, cabbage, and Brussels sprouts — are particularly high in fiber, a type of carb your body can’t digest.

“Unlike most other components of food, fiber reaches the large intestine intact,” explains Myers. “The majority of the bacteria in the GI tract live in the large intestine. Bacteria have the capacity to utilize fiber for energy, but the byproduct of their metabolism is gas.”

Oats and whole wheat bread

Arx0nt//Getty Images

Whole grains make you gassy for the same reason the vegetables listed above do: they’re equally high in fiber.

You don’t want to skimp on fiber, though, since it’s great for your heart, digestion, and weight. Instead, increase your intake slowly by eating an additional serving of a high-fiber food per day until your stomach gets more comfortable with it.

Drinking enough water during this process will help ease the gas, so for every 5 grams of fiber you add, increase your fluids by 8 ounces, says Myers.

Milk, cheese, and yogurt

Ekaterina Smirnova//Getty Images

Dairy contains a type of sugar called lactose, but many people have trouble digesting it because they have insufficient amounts of an enzyme called lactase, explains Myers, which can lead to bloating, gas, or even constipation.

In fact, about 65 percent of people have trouble digesting dairy as they grow older, according to the U.S. National Library of Medicine.

That doesn’t necessarily mean you’re completely lactose intolerant or allergic, though. Some people are merely sensitive to it, so you can try drinking reduced-lactose milk or taking lactase supplements (like this one) to see if that eases your stomach problems, says Myers.

If you experience severe abdominal pain, though, you should check in with your doc, ideally a gastroenterologist, so you can rule out the possibility of other serious health issues, says Dr. Poppers.

Apples, bananas, and peaches

Steve Terrill//Getty Images

Your body loves fruit—most of the time. If your stomach feels a bit rumbly after your daily apple, it could come down to the fiber, says Myers.

Fruit is also high in natural sugar, like fructose. “Although it’s less common than lactose intolerance, some people experience gas and bloating from fruit because their GI system doesn’t break down all the sugars in fruit properly,” he explains. “So these carbohydrates reach the large intestine and serve as food for bacteria, which produce gas as a byproduct.”

The biggest offenders include apples, peaches, raisins, bananas, apricots, prune juice, and pears, according to the International Foundation for Functional Gastrointestinal Disorders.

Beans

Beans get their bad reputation for a reason. Most legumes — including lentils, nuts, and peas — are high in fiber, along with sugars your body can’t digest properly, like raffinose and stachyose, according to a study published in the Nutritional Journal.

Bacteria in your intestines break down these sugars, resulting in all sorts of gas, like hydrogen, methane, and even sulfur (responsible for that rotten egg smell).

Rinsing and draining canned beans can help reduce some of these gas-causing properties, says Myers.

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Soda and seltzer water

Carbonated drinks can make you gassy because they cause you to swallow extra air, which gets trapped in your GI tract, says Myers. That air eventually has to be released, and the only way out is in the form of gas.

If you must have a fizzy beverage, go with a sugar-free seltzer.

Protein, in general

Getty Images

Protein is important for maintaining and building muscle, but eating too much of the nutrient can lead to major gas.

That’s because protein is broken into amino acids and absorbed into the bloodstream when you eat a normal amount, about one gram per kilogram of body weight, according to Kate Scarlata, R.D., author of The Low-FODMAP Diet Step by Step.

She previously explained to Men’s Health that excess amounts of protein goes right to your colon, where gut microbes have a feast. This makes your body produce hydrogen sulfide gas and leads to farting.

If you’re consuming protein shakes and bars, gassiness may be exacerbated. That’s because they’re often made from the milk proteins casein and whey, which is full of lactose, a major contributor to flatulence.

Artificial sweeteners

Getty Images

Those sugar-free products may have fewer carbs and calories, but they could cause you to pass gas. Artificial sweeteners such as sorbitol, erythritol, and xylitol aren’t completely absorbed by your intestine. This causes you to absorb fewer calories, but the alcohols are fermented by bacteria instead, which can cause more flatulence, bloating, and diarrhea, explains WebMd.

Artificial sweeteners are common in many low-sugar or sugar-free foods, like gum, diet soda, cookies, and protein bars.

Figs, prunes, and chestnuts

Flavio Coelho//Getty Images

As mentioned earlier, any foods that have carbohydrates that your body did not or cannot digest down (such as fiber, which each of these items contain) causes gas, says Dr. Lee.

What to do about constant gas

If gas is becoming a consistent problem, taking a tablet like beano with your meals may help, since it contains an enzyme that makes fart-inducing foods easier to digest, says Dr. Poppers.

Keep a food log

You may also want to try keeping a food log for a few weeks, he suggests. Write down what you eat, how much of it, and how it makes you feel. This can help you pinpoint the worst offenders. Once you have that down, a doc or an R.D. can help you figure out the best way to approach your diet if you want to minimize gas.

Take note of any other bothersome symptoms, like constipation, stomach pain, or heartburn, or nausea, says Dr. Poppers. This way, your doctor can rule out other serious GI issues, like irritable bowel syndrome.

Get more exercise

Dr. Lee also recommends working out to avoid the state of constipation, as the more stool you have in your large intestines, the more methane and hydrogen gas gets produced when fermentation begins in your colon.

“Regular exercise can improve your metabolism and increase motility of your intestines (i.e. helping you to “go”), thereby decreasing gas accumulation,” she says.

Eat more kiwi

Lastly eating more kiwi fruit (provided you are not allergic to kiwi), can also help to ward off gassiness, Dr. Lee says.

“Kiwi fruit has an enzyme called actinidin and this can help upper-tract digestion of a variety of foods,” she says. “Kiwifruit can serve as a digestive aid, as better digestion means sending less undigested carbohydrates to the colon, which in turn means less methane and hydrogen gas production and accumulation. ”

Choose rice as your carb source

According to the International Foundation for Gastrointestinal Disorders, rice is the only starch that doesn’t cause gas. So if you already have a salad or some veggies on the side of your main course, choose rice instead of potatoes or whole wheat pasta if you want your meal to go a little easier on your stomach and lessen your chances of being gassy.

Take your time eating

According to the Cleveland Clinic, chewing your food slowly can help to prevent gas. Similarly, avoiding talking while eating can prevent you from inhaling excess air, which can also lead to increased gassiness.

Limit your alcohol intake

Wine and dark beers are known to cause gas, according to the IFFGD, and some forms of alcohol are known to contribute more to odor-forming gas. Limiting your alcohol intake is better for your overall health, so here’s one more reason to cut back on how much you drink on a daily or weekly basis.

Alisa Hrustic

Deputy Editor, Prevention

Alisa Hrustic is the deputy editor at Prevention, where she leads the brand’s digital editorial strategy. She’s spent the last five years interviewing top medical experts, interpreting peer-reviewed studies, and reporting on health, nutrition, weight loss, and fitness trends for national brands like Women’s Health and Men’s Health. She spends most of her days diving into the latest wellness trends, writing and editing stories about health conditions, testing skincare products, and trying to understand the next greatest internet obsession.

Melissa Matthews

Health Writer

Melissa Matthews is the Health Writer at Men’s Health, covering the latest in food, nutrition, and health.

Emilia Benton

Contributing Writer

Emilia Benton is a Houston-based freelance writer and editor. In addition to Runner’s World, she has contributed health, fitness and wellness content to Women’s Health, SELF, Prevention, Healthline, and the Houston Chronicle, among other publications. She is also an 11-time marathoner, a USATF Level 1-certified running coach, and an avid traveler.

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

• restoring the balance of intestinal microflora
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Gas producing products | Roskachestvo

Bloating is a common phenomenon that is provoked by digestive problems, overeating, hormones, the accumulation of large amounts of water in the body and other reasons. But most often the products that cause gas formation are to blame. With an increase in the processes of gas formation and a deterioration in intestinal motility, flatulence occurs.

A healthy person passes gases 12 to 25 times a day.

Between 10 and 25% of generally healthy people complain of bloating from time to time. About 10% say that gas formation occurs regularly. Among those diagnosed with irritable bowel syndrome (IBS), the rate can be as high as 90%. Up to 75% of women suffer from bloating before and during menstruation.

Causes of gas formation

1. Accumulation of gas in the intestines

Gas is a natural by-product of digestion. It is made up of oxygen, nitrogen, carbon dioxide, hydrogen and methane.

Lead to gas formation:

• bacterial fermentation. The large intestine is filled with bacteria, yeasts and fungi that break down foods not digested by the small intestine, mainly various forms of carbohydrates. This fermentation leads to gas formation. Some people have difficulty digesting certain sugars such as lactose, fructose, raffinose (found in beans).

Alla Gubina

gastroenterologist, endoscopist, candidate of medical sciences, doctor of the highest qualification category, Institute of Health

– An overgrowth of bacteria in the small intestine occurs when intestinal bacteria from the large intestine enter the small intestine. Their increased amount can suppress bacteria that absorb gases, balancing the microflora (bifidobacteria, beneficial strains of E. coli, lactobacilli).

• Functional digestive disorders. Irritable bowel syndrome (IBS) and functional dyspepsia are diagnosed when the body interferes with normal digestion, often accompanied by gas after eating. If you experience other worrisome symptoms such as diarrhea or constipation, nausea, vomiting, fever, bleeding, anemia, and weight loss, you should immediately contact a gastroenterologist.
• Visceral hypersensitivity. Some people feel bloated even when their gas volume is normal. This condition is often associated with IBS and other disorders that affect the nerve pathways that run from the gut to the brain. Sometimes even muscle hyperreaction develops – the release of more space in the abdominal cavity for gases (abdominophrenic dyssynergia). The abdominal muscles relax and protrude.

2. Accumulation of food

Food accumulated in the digestive tract leaves less room for gases to pass through, as well as for the abdominal organs and the fluid and fat circulating in it. Because of this, the stomach seems dense.

Causes of accumulation of food in the digestive tract:

• Constipation. Sometimes they happen due to malnutrition, but there can also be chronic ones associated with any diseases. The accumulation of faeces in the colon causes digested food to stay longer in the intestines, waiting to be expelled. The stomach needs extra volume, which leads to bloating.
• Motility disorder. May cause constipation or cause the products of digestion to move more slowly through the digestive tract. This is usually due to problems with the muscles and nerves responsible for the passage of food – intestinal pseudo-patency, gastroparesis, partial paralysis of the muscles of the stomach and pelvic floor dysfunction.
• Weight gain. Extra pounds tend to be deposited first in the abdomen, leaving less space for a normal digestive process. Therefore, even ordinary food can cause a feeling of bloating. Sometimes weight gain is also due to water retention and this has a similar effect.
• Intestinal obstruction. The large and small intestines can be blocked by tumors, scar tissue, strictures, stenoses, or hernias. Inflammatory diseases such as Crohn’s disease and diverticulosis can damage parts of the small intestine, creating strictures that narrow it and make it difficult for digestive contents to pass.

3. Hormones

About three out of four women experience bloating before and during their period.

Estrogen causes water retention in the body, so when it rises sharply and progesterone falls, the abdomen becomes distended. In addition, before menstruation, the uterus enlarges.

Often complain of gas formation during hormonal fluctuations in premenopause.

Hormones also affect the digestive system. Estrogen and progesterone provoke gas formation in the intestines, slowing down or accelerating motility. Estrogen receptors in the GI tract also alter visceral sensitivity, resulting in a feeling of bloat.

4. Serious causes

Bloating, which occurs from time to time and is caused by digestion, hormonal factors, or both, is normal. But there may be more serious reasons:

• Ascites is a gradual accumulation of fluid in the abdominal cavity. Usually caused by liver disease and sometimes by kidney or heart failure.
• Pancreatic dysfunction – the pancreas cannot produce enough digestive enzymes.
• Inflammation of the stomach (gastritis) or intestines (enteritis) – usually caused by a bacterial infection (eg, H. pylori), alcohol consumption, or associated with a peptic ulcer.
• Cancer (of the ovaries, uterus, colon, pancreas, stomach or mesentery).

5. Aerophagia

This is swallowing too much air. We all swallow it in small doses – this is normal.

– Aerophagia causes bloating, gas, or belching. It is provoked by: chewing gum, carbonated drinks, swallowing food too quickly, drinking through a straw, drinking from a water fountain, smoking, explains gastroenterologist Alla Gubina . – Stress can also trigger excessive swallowing of air through the mouth, while a person may not even notice it.

How to prevent bloating?

If increased gas formation is caused by malnutrition, you can get rid of it by adjusting your lifestyle.

• Eat enough fibre. If your diet does not have enough of it, then introduce it gradually so as not to overload your body. At first, fiber will increase gas formation, but then the body will get used to it. It will cleanse the intestines and remove stuck fermenting feces. By eating fiber, you will drink more water and feel full faster. Finally, fiber is a prebiotic that feeds beneficial gut bacteria.
• Avoid processed foods. These include semi-finished products, sausages, products exposed to low or high temperatures, containing flavors, preservatives and dyes. Such products contain little fiber, but they are high in salt and fat. Salt causes water retention, and fat slows down the digestion process because it takes longer to digest. All this can lead to constipation and bloating. Such foods contain few nutrients, so you will quickly feel hungry again.
• Drink enough water. Water will stimulate the motility of the entire digestive tract and will prevent the food being digested from becoming too hard and dense. In addition, water will help you feel full throughout the day.
• Add movement.

Sports, physical exercises contribute to the removal of water from the body and stimulate the intestines.

If you have an office “sedentary” job, try to take a walk, especially after lunch and dinner.

• Practice mindful eating. Take your time and chew your food thoroughly. The feeling of satiety comes later, because it takes some time for the food to reach the stomach. Sit up straight while eating.

What foods cause gas?

Gas is commonly caused by certain foods and drinks:

1. Vegetables – beans, lentils, asparagus, broccoli, Brussels sprouts, cabbage, onions.
2. Fructose is a natural sugar found in all sweet fruits, vegetables and honey.
3. Lactose is a natural sugar found in milk.
4. Soluble fiber – fruits, oat bran, peas and other foods high in soluble fiber, which is digested in the large intestine.
5. Foods rich in starch – corn, pasta, potatoes.
6. Sorbitol – found in seaweed, plums, apples, cherries and other starchy fruits. It is especially abundant in dried fruits.
7. Whole grains – brown rice, oatmeal and whole wheat.
8. Dried fruits.

Also, gas formation can be caused by apple or prune juices, carbonated drinks and spicy, fried or fatty foods.

Don’t give up, just get used to it!

There are many healthy foods on this list that should not be excluded from the diet. We are all different – someone has a stronger reaction to one product, someone to another. In addition, food sensitivities can change over time: for example, many people have trouble digesting dairy products as they age.

If healthy foods (such as whole grains and vegetables) are causing you gas, cut down on the amount you eat. Then start introducing these foods into your diet, gradually increasing the dosage over several weeks to allow the digestive system to adapt to them.

Foods that cause bloating in children

Common causes of increased gas formation in children are:

1. Fried and fatty foods.
2. Carbonated drinks.
3. Legumes.
4. Vegetables: broccoli, Brussels sprouts, white cabbage, cauliflower, cucumbers, green peppers, onions, peas, radishes.
5. Fruits: apricots, bananas, melons, peaches, pears, prunes and raw apples.
6. Wheat and wheat bran.

Keeping a food and symptom log can help determine which foods in a child’s diet are causing gas. Then discuss your diet with your pediatrician.

Drinking plenty of water and regular exercise will help reduce the symptoms of bloating in a child.

How to get rid of gas formation?

To fix the problem, you need to establish its true cause. But the following suggestions will help alleviate the condition.

• Diet for bloating should include peppermint or chamomile tea, ginger, turmeric, anise, fennel, cumin, coriander. These herbs and spices help reduce gas. And dandelion tea promotes the removal of water.
• Peppermint Oil Capsules are a natural antispasmodic and effective for constipation – helping the bowel muscles to relax.
• Antacids relieve inflammation in the digestive tract and help to expel gases more easily. Antacids often include the active ingredient simethicone, which groups smaller bubbles of gas together. Simethicone is also taken separately.
• Magnesium supplements help neutralize stomach acid and relax intestinal muscles. Magnesium has a natural laxative effect that is helpful at times but can be addictive if taken too often.
• Probiotics restores the balance of the intestinal microflora, promotes the digestion of food and absorbs excess gases.

If you feel bloated, massage it from right to left to release trapped air.

In most situations, gas and abdominal discomfort do not require medical attention. Correction of eating behavior may well correct the situation. However, if the frequency or severity of symptoms increases, especially if they are accompanied by weight loss, diarrhea, vomiting, or heartburn, you should immediately contact a gastroenterologist and be examined.