Which common foods can lead to unexpected gas and bloating. How do certain fruits contribute to digestive issues. What are the hidden culprits behind intestinal discomfort. Why do some healthy foods cause gas in certain individuals. How can you identify and manage foods that trigger gas.

The Unexpected Gaseous Effects of Apples

Apples, often touted as a healthy snack, can surprisingly be a source of digestive discomfort for some individuals. The culprit behind this unexpected effect is sorbitol, a naturally occurring sugar alcohol found in many fruits. For those whose bodies struggle to properly absorb sorbitol, consuming apples can lead to gas, bloating, and in some cases, diarrhea.

Why does sorbitol cause these issues? Sorbitol is a type of FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) that can be difficult for the small intestine to absorb. When unabsorbed sorbitol reaches the large intestine, it can be fermented by gut bacteria, producing gas as a byproduct.

Managing Apple-Induced Gas

• Limit apple consumption, especially if you’re sensitive to sorbitol
• Try cooking apples, which can reduce their sorbitol content
• Opt for apple varieties with lower sorbitol levels, such as Granny Smith
• Consider taking digestive enzyme supplements to aid in sorbitol breakdown

Peaches: A Sweet Treat with Potential Digestive Consequences

Peaches, while delicious and nutritious, can sometimes lead to digestive discomfort due to their natural sugar content. These fruits contain polyols, a type of sugar that may not always agree with your gut bacteria. For some individuals, consuming peaches can result in cramps, bloating, and gas.

The polyols in peaches, similar to the sorbitol in apples, are not always easily absorbed by the small intestine. When these sugars reach the large intestine, they can be fermented by gut bacteria, producing gas and potentially causing discomfort.

Tips for Enjoying Peaches Without Discomfort

1. Start with small portions to assess your tolerance
2. Consider consuming peaches with other foods to slow digestion
3. Try different varieties of peaches, as sugar content can vary
4. Opt for canned peaches in water, which may have lower sugar content

The Hidden Gaseous Potential of Watermelon

Watermelon, a popular summertime treat, is high in fructose, a type of sugar found naturally in fruits. For some individuals, consuming watermelon can lead to gas and bloating due to difficulties in digesting fructose. In rare cases, this intolerance may be genetic, a condition known as “hereditary fructose intolerance.”

Fructose malabsorption occurs when the small intestine struggles to absorb this sugar efficiently. As a result, unabsorbed fructose moves into the large intestine, where it is fermented by gut bacteria, producing gas as a byproduct. This process can lead to bloating, abdominal pain, and flatulence.

Managing Watermelon-Induced Gas

• Consume smaller portions of watermelon
• Pair watermelon with protein or fat to slow digestion
• Consider taking digestive enzyme supplements designed for fructose
• If symptoms persist, consult a healthcare professional for a fructose intolerance test

Cruciferous Vegetables: Nutritious but Potentially Gassy

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are renowned for their health benefits. However, these nutritional powerhouses can also be a source of digestive discomfort for some individuals. The culprit behind their gas-producing potential is a chain of sugars called galacto-oligosaccharides (GOS).

GOS are a type of prebiotic fiber that feed gut bacteria. While this can be beneficial for overall gut health, the fermentation process can lead to increased gas production. For some people, this results in bloating, cramping, and flatulence after consuming these vegetables.

Strategies for Enjoying Cruciferous Vegetables

1. Gradually increase your intake to allow your digestive system to adjust
2. Cook vegetables thoroughly to break down some of the difficult-to-digest fibers
3. Try different preparation methods, such as steaming or roasting
4. Consider taking a digestive enzyme supplement containing alpha-galactosidase
5. Experiment with less gas-producing alternatives like bell peppers, zucchini, or green beans

The Gassy Side of Mushrooms

Mushrooms, while prized for their unique flavors and textures, can be a surprising source of digestive discomfort for some individuals. The culprit behind mushroom-induced gas is mannitol, another type of sugar alcohol similar to sorbitol.

Mannitol, like other sugar alcohols, can be difficult for the small intestine to absorb fully. When unabsorbed mannitol reaches the large intestine, it can be fermented by gut bacteria, leading to gas production. In some cases, consuming large amounts of mannitol can even have a mild laxative effect.

Managing Mushroom-Induced Digestive Issues

• Start with small portions to gauge your tolerance
• Cook mushrooms thoroughly to potentially reduce their mannitol content
• Experiment with different mushroom varieties, as mannitol content can vary
• Consider taking digestive enzyme supplements designed for sugar alcohols

The Unexpected Gassy Effects of Dried Fruits

Dried fruits are often perceived as a healthy snack option, but they can be a hidden source of digestive discomfort for some individuals. The concentration of natural sugars, particularly fructose, in dried fruits can lead to gas, bloating, and even diarrhea when consumed in large quantities.

During the drying process, water is removed from the fruit, concentrating its sugar content. This high sugar concentration can be challenging for some people to digest, especially those with fructose malabsorption. Additionally, many dried fruits contain sorbitol, which, as mentioned earlier, can cause digestive issues in sensitive individuals.

Tips for Enjoying Dried Fruits Without Discomfort

1. Consume dried fruits in moderation
2. Pair dried fruits with protein or fat to slow digestion
3. Opt for fresh fruits instead of dried varieties when possible
4. Stay hydrated to help your body process the concentrated sugars
5. Consider soaking dried fruits before consumption to rehydrate them partially

The Gaseous Potential of Artificial Sweeteners

Artificial sweeteners, often found in low-calorie drinks and sugar-free products, can be a surprising source of digestive discomfort for many individuals. Sweeteners like xylitol, mannitol, and sorbitol, known as sugar alcohols, can act as laxatives and produce gas when consumed in large quantities.

These sugar alcohols are not fully absorbed by the small intestine, leading to fermentation in the large intestine. This process can result in increased gas production, bloating, and in some cases, diarrhea. While these sweeteners can be beneficial for weight management and blood sugar control, their potential digestive side effects should be considered.

Managing Digestive Issues from Artificial Sweeteners

• Read product labels carefully to identify sugar alcohols
• Gradually introduce sugar-free products to allow your body to adjust
• Limit consumption of products containing sugar alcohols
• Consider alternative natural sweeteners like stevia or monk fruit
• Stay hydrated to help mitigate potential laxative effects

Understanding the potential gaseous effects of various foods can help individuals make informed dietary choices and manage digestive discomfort. While many of these foods offer significant nutritional benefits, it’s essential to listen to your body and adjust your diet accordingly. If you experience persistent digestive issues, consulting with a healthcare professional or registered dietitian can provide personalized guidance for managing your diet and optimizing digestive health.

Remember that everyone’s digestive system is unique, and what causes gas or bloating in one person may not affect another. By paying attention to your body’s responses to different foods and making mindful choices, you can enjoy a varied and nutritious diet while minimizing digestive discomfort.

15 Surprising Foods That Cause Gas

Medically Reviewed by Minesh Khatri, MD on November 27, 2022

The teachers’ favorite contains sorbitol, a sugar that’s naturally in many fruits. Some people’s bodies can’t absorb it properly, which gives them gas and bloating. It can cause diarrhea, especially for children.

Maybe you’ve enjoyed them fresh, in a juicy cobbler, or dried in teas. Their natural sugar is good for people who want to cut back on sweets, but it’s not always good for the gut. If you have a problem digesting sorbitol, you may feel bloated, have belly pain, or have diarrhea, gas, or nausea.

This popular summertime treat is high in fructose, a sugar in fruit. Your body can have trouble digesting it, so you might get gas. It’s rare, but the problem might be in your genes. Doctors call that a “hereditary fructose intolerance.” A blood test can tell if you have it.

These veggies have a sugar called fructan that helps set off gas. If you don’t feel well after you eat them, just stay away from them.

Spuds are usually a safe choice for a dinner side item. The starch gives some people gas and bloating, though.

These famous fungi can make you get a little funky. Blame it on mannitol, another natural sugar. It can give you gas — and if you eat too much of it, it also can act like a mild laxative.

Love them or hate them, these soft, green veggies have a chain of sugars called galacto-oligosaccharides that feed gut bacteria and cause gas. This can make for a not-so-pleasant post-meal experience.

The caffeine in your favorite daily jolt might be making you bolt to the bathroom. Dial back on the java if you feel an urgent need to go or you get a stomachache after drinking up.

This breakfast superstar has plenty of fiber, which lets you feel full and satisfied all morning. But if you add too much to your diet too quickly, your tummy might get a little uncomfortable. To get more of this important nutrient, introduce it slowly to your eating plan so you don’t overwhelm your system.

They’re crunchy, delicious, and super healthy, but they can also be tough to digest. Veggies like broccoli, cauliflower, and Brussels sprouts might make you feel bloated or crampy. If they do, you may want to occasionally swap them for veggies that are less likely to give you gas, like bell peppers, zucchini, or green beans.

The fiber in dried fruit has a lot of things going for it. A handful can work like magic if you’re constipated. These sweet treats, though, are also high in a sugar called fructose, which can give you a tummy ache if you eat too much.

It’s a real treat to dig into one that’s juicy and ripe, but the sweetness inside can sometimes cause problems with your stomach. Peaches have natural sugars called polyols, which may not always get along well with your gut bacteria. Sometimes, that leads to cramps and bloating.

This sweetener, which is found in some low-cal drinks, can be helpful if you’re trying to lose weight. But sugar alcohols can act like a laxative if you take in too much. Check labels to know if a drink has this ingredient. Xylitol and mannitol are examples.

You swallow air as you chew, which brings gas into your gut. “Sugar-free” types of gum often have sorbitol and xylitol as sugar substitutes. Those give some people gas or even act like a laxative.

You swallow air when you suck these treats. Plus, some candies are sweetened with xylitol, mannitol, sorbitol, or other sugars that make some people get an upset stomach.

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SOURCES:

Diabetic Living Online: “Nutrition: Sugar Alcohols (Polyols). “

FDA.gov: “Select Committee on GRAS Substances (SCOGS) Opinion: Mannitol.”

Fedewa, A. Current Gastroenterology Reports, January 2014.

Food Intolerance Diagnostics: “Fructose (fruit sugar), fructan and other fructo-oligosaccharide intolerances,” “Sorbitol and xylitol (polyol) intolerances,” “Galactooligosaccharides: Galactans, Raffinose, Stachyose”

Health Canada: “Sugar Alcohols (Polyols) & Polydextrose used in foods.”

Hoekstra, J.H. Journal of Pediatric Gastroenterology, January 1993.

Johns Hopkins Medicine: ” Gas in the Digestive Tract.”

Kulkami, R. Applied and Environmental Microbiology, January, 1990.

Mayo Clinic: “Bloating, belching and intestinal gas: How to avoid them,” “Gas and gas pains,” “Artificial Sweeteners and Other Sugar Substitutes,”

“Intestinal Gas.”

National Institute of Diabetes and Digestive and Kidney Diseases: “Gas in the Digestive Tract,” “What I need to Know About Bowel Control.”

Nittynen, L. Scandinavian Journal of Food and Nutrition, June 2007.

Tan, Y.H. Microbios, 1994.

Tufts Medical Center: “Fructan Intolerance.”

University of Michigan Health System: “Helpful hints for controlling gas (flatus).”

University of Virginia Health System: “Low-Fructose Diet.”

Wille, D. European Journal of Pediatrics, December 2010.

Cleveland Clinic: “Best and Worst Foods for IBS.”

International Foundation for Functional Gastrointestinal Disorders: “Dietary Fiber.”

University of Michigan Health System: “Low FODMAP Diet Introduction.”

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10 Foods That Cause Gas

Certain foods, including beans, dairy, and certain fruits and vegetables may cause gas. Some over-the-counter products and practices may help reduce it.

Whether we’d like to admit it or not, everyone gets gas from time to time. Gas is caused by swallowing air and the breakdown of food in your digestive tract. The consequences are usually burping, feeling bloated, or passing gas. On average, most people pass gas at least 14 times per day. Some people have more gas than others, which may be uncomfortable or embarrassing. However, gas itself is not cause for alarm.

Did you think we missed any foods? Share them here »

If you’re experiencing a lot of gas and bloating, making changes to your diet can help. Here are the types of foods that cause the most gas. Keep in mind that people’s bodies react differently, so if you make changes to your diet, avoid the foods you react to the most.

When you think of foods that cause gas, beans are probably at the top of the list. Beans contain a lot of raffinose, which is a complex sugar that the body has trouble digesting. Raffinose passes through the small intestines into the large intestines where bacteria break it down, producing hydrogen, carbon dioxide, and methane gas, which exits through the rectum.

To reduce gas without cutting out beans, one study found the over-the-counter product, Beano, effectively reduced gas for some people. Soaking the beans overnight can also help reduce gas.

Lactose is a sugar that’s found in milk and most dairy products, including cheese and ice cream. People who don’t produce enough of the enzyme lactase have difficulty digesting lactose, which is known as lactose intolerance. Increased gas is one symptom of lactose intolerance. If you suspect you’re lactose intolerant, you might reduce your symptoms by trying nondairy replacements such as almond milk or soy “dairy” products, or taking a lactase tablet before eating foods with lactose.

Whole grains such as wheat and oats contain fiber, raffinose, and starch. All of these are broken down by bacteria in the large intestine, which leads to gas. In fact, rice is the only grain that doesn’t cause gas.

Certain vegetables such as Brussels sprouts, broccoli, cabbage, asparagus, and cauliflower are known to cause excess gas. Like beans, these vegetables also contain the complex sugar, raffinose. However, these are very healthy foods, so you may want to talk with your doctor before eliminating them from your diet.

Sodas and other carbonated drinks can add significantly to the amount of air you swallow. When air gets into your digestive tract, it has to pass through somehow. This causes burping and may also increase how much gas you pass. Swapping soda for juice, tea, or water (with no carbonation) may help you reduce gas.

Fruits such as apples, peaches, pears, and prunes contain the natural sugar alcohol, sorbitol, which the body has trouble digesting. Many fruits also have soluble fiber, which is a type of fiber that dissolves in water. Sorbitol and soluble fiber must both also pass through the large intestines, where bacteria break them down to create hydrogen, carbon dioxide, and methane gas.

Like carbonated drinks, sucking on hard candy can cause you to swallow extra air. Many candies also use sorbitol as a sweetener. These two factors can contribute to extra gas.

Onions contain a natural sugar called fructose. Like raffinose and sorbitol, fructose contributes to gas when bacteria in the intestines break it down.

Gum seems an unlikely source for gas, but chewing it can make you swallow more air. Many sugar-free gums are also sweetened with sugar alcohols that are harder to digest, such as sorbitol, mannitol, and xylitol. If you burp a lot, your doctor may recommend that you stop chewing gum to reduce gas.

Processed foods are packaged goods, such as breads, snack foods, cereal, and salad dressing. These contain a variety of ingredients, including fructose and lactose. This combination can lead to increased gas.

Gas for ripening fruits

Almost two thousand years before our era, an old gardener lived at the court of the Chinese emperor. The flowers and fruits that he grew in the imperial gardens were famous throughout China.

Among the many overseas rarities in the emperor’s garden grew a small pear tree, sent to him as a gift by Indian Maharajas. This tree bore fruit only once every ten years, and even then only if the summer was hot. If the summer was cool, then the pears appeared only in late autumn and did not ripen.

One spring, the bogdykhan called his gardener and told him: “This autumn I want to get ripe fruits from a pear tree. Only you can make my wish come true. I will give you as a reward as much gold as pears weigh. But if you don’t do it, I’ll order you to be executed.”

The summer was very cold that year. Autumn came early. Many southern flowers and fruits died from night frosts. There was no hope that the pears could ripen. But the gardener removed the unripe pears, laid them out in his room on a large table, and began to fumigate with incense.

Bogdykhan sent a servant every day to find out when the pears were ripe, but they remained green. Bogdykhan ordered the gardener to say that if in a week, at lunch hour, there were no pears in the palace, he would be executed.

A week later, at the appointed hour, the Bogdykhan’s messengers appeared at the gardener’s house. But the house was empty. The gardener disappeared, and no one knew where he had gone.

The peasants, who arrived at the market in the morning, saw a man who handed out beautiful amber-yellow pears to children for free.

The angry emperor sent servants to look for the gardener, but they couldn’t find him. Together with the gardener, the secret of ripening pears also disappeared.

Only a few centuries later, someone guessed to believe the legend and try out the way of the old gardener. It turned out that the fragrant smoke of incense really has a magical effect on the fruits – they fill with juice, turn yellow, and ripen. But why incense has such a beneficial effect on fruits – no one knew, and the reason was only recently explained.

Chemists studied frankincense vapors, and physiologists studied the processes occurring in the plant. Ethylene gas was found in incense smoke. It is a colorless light gas. Its presence in the air can be detected by its specific sweet smell.

The Soviet scientist Professor Yu. V. Rakitin developed in the laboratory of the Institute of Plant Physiology of the USSR Academy of Sciences an industrial method of using ethylene for fruit ripening.

Our collective and state farms, agricultural stations and canning factories already widely use this method for ripening tomatoes, lemons, and apples.

Ethylene is contained in gases obtained from oil refining and is therefore a cheap raw material.

Ethylene has two carbon atoms and four hydrogen atoms. If you subtract one hydrogen atom from the ethylene molecule, you get a group consisting of two carbon atoms and three hydrogen atoms. This group, like methyl and other radicals, is included in many organic compounds unchanged and is called vinyl in chemistry, or vinyl.

An important feature of this group is the presence of a double bond between carbon atoms. This means that the vinyl group is an unsaturated compound. It is able to form chains of large molecules – to serve as a trailer in the “molecular train”.

Adjustable Atmosphere for Vegetables and Fruits (PA)

Controlled Atmosphere (PA) (Controlled Atmosphere – CA) or Controlled Atmosphere (CGA) 03%, etc.). The type of technology and composition of Controlled Atmosphere (gas medium) is selected depending on the type of vegetable or fruit, on the tasks of storage, temperature, relative humidity, and other factors.

Controlled Atmosphere Technology is one of the most advanced modern technologies for storing fruits and vegetables .

Effect of oxygen and carbon dioxide on the storage of fruits and vegetables

By changing the concentration of oxygen, carbon dioxide or other gas, it is possible to influence the duration of storage of vegetables and fruits , as well as preserve the quality and taste of fruits, a set of vitamins and other substances that are useful and necessary for human health. However, both carbon dioxide and oxygen can harm stored products. Therefore, it is very important to correctly and professionally design equipment for creating and maintaining a controlled gas environment .

Carbon dioxide and vegetables with fruits

Increased content of carbon dioxide in the atmosphere of the storage (CO ₂ ) , causes stop of ripening and ripening of fruits , slowing down and inhibition of various chemical reactions, reduces the effect of ethylene, due to which many negative processes in plants are leveled, and softness and color are preserved vegetables and fruits.

Oxygen and vegetables with fruits

Reduced content of oxygen storage in the atmosphere (O ₂ ) , slows down the respiration of fruits, reduces the intensity of oxidation processes, stops the ripening and ripening of vegetables and fruits, increases the shelf life of agricultural products.

History of modified atmosphere storage for fruits and vegetables

It has long been known that the state and quality of stored vegetables and fruits has a cardinal influence on gas storage medium , more precisely air composition in which the fruits are located. The Egyptians, Phoenicians, Persians, Greeks and Romans, all ancient civilizations had their own technologies and their own experience in manipulating the air to store fruits .

Since the beginning of the 19th century, this direction began to acquire a scientific framework. The Frenchman Bernard made several important discoveries. Understanding the fact that preserved fruits consume oxygen (and in the absence of oxygen, the process of fruit ripening is suspended) and produce carbon dioxide was the starting point modern technology of storage of vegetables and fruits, berries and flowers , using different composition of the gaseous environment in the storage of fruit and vegetable products , or, in other words, using the Controlled atmosphere in the vegetable store.

All subsequent decades, until the end of the 19th – beginning of the 20th century, the inventors experimented with the content of oxygen and carbon dioxide in the air of the storage of vegetables and fruits . And some have achieved excellent results. In the USA, these are the researchers Nice, R. Thatcher, N. Buz. The main result of their observations and discoveries can be considered as evidence that the carbon dioxide content in the atmosphere of a vegetable storage or cold store for fruits and vegetables has a strong influence on the duration of storage and the quality of stored vegetables and fruits. In some experiments, it was possible to increase the shelf life of fresh apples, raspberries, currants, etc. by several times.

In the 20th century, a scientific approach to the study of controlled atmosphere during the storage of fruit and vegetable products was finally formed. The British F. Kidd and S. Vesta, the American R. Smoke before the 2nd World War, and the Italian Bonomi after the war – these are the ideologists of today’s technology for storing vegetables and fruits in a controlled atmosphere (controlled gas environment).

Thanks to the above fruit and vegetable storage research enthusiasts , and other well-known and unknown worthy people, we have come to know the facts that have become axioms today in controlled atmosphere storage.

Controlled Atmosphere Technologies

The most popular technologies for the use of controlled atmosphere for storage are:

• Ultra Low Oxygen a (less than 1-1. 5%) controlled atmosphere ( Ultra Low Oxygen – ULO ), and carbon dioxide content (0-2%). When stored in an atmosphere with such a low oxygen content, fruits and vegetables are kept firm and fresh. Damage to fruits by sunburn is excluded.

• Traditional Controlled Atmosphere (3-4%) and Carbon Dioxide (3-5%) ( Traditional Controlled Atmosphere – TCA ). When stored in an atmosphere with such a low oxygen content, fruits and vegetables are kept firm and fresh. Damage to fruits by sunburn is excluded.

• Controlled atmosphere with CO2 shock treatment . The concentration of carbon dioxide in a controlled atmosphere, in this case, reaches 30%. The fruits, after harvesting and before storage, are placed in a gaseous environment with such a high content of carbon dioxide to slow down the processes of decay and keep the fruits fresh.

• Initial Low Oxygen Stress (ILOS) Controlled Atmosphere . The decrease in oxygen levels occurs in a short time (hours), from normal concentration to 5%. Allows you to achieve good results when storing apples, pears, etc.

• Rapid Controlled Atmosphere (RCA) .

• Low Ethylene Controlled Atmosphere (LECA) . This technology of regulated gas environment in the vegetable store allows you to stop the ripening process of vegetables and fruits, such as oranges, bananas, lemons, etc. And also, LECA technology allows you to protect susceptible fruits from the negative effects of ethylene.

Controlled Atmosphere Design

An important role in the design of the system for regulating the composition of the atmosphere of fruit and vegetable storage facilities is played by the choice of the correct scheme of refrigeration equipment and the ventilation system. Adjustable atmosphere is created using special and individually selected and arranged equipment.

Controlled Atmosphere Equipment may include:

• food storage management system that controls equipment based on oxygen, carbon dioxide, temperature, humidity, etc., to maintain the necessary conditions for long-term storage of vegetables and fruits;
• nitrogen generator (N ₂ ), which reduces the level of oxygen. It is a membrane or adsorption unit;
• carbon dioxide adsorber (CO ₂ ), which removes excess carbon dioxide produced by fruits and maintains the required level of carbon dioxide in the store;
• sulfur dioxide adsorber (SO ₂ ), which removes sulfur dioxide (SO ₂ ) used to destroy a disease-producing environment, for example, for storing grapes;
• ethylene adsorber/catalytic converter which is used for LECA technology;
• gas analyzers (storage atmosphere gas analysis system) that measure the concentration of oxygen (O ₂ ) and carbon dioxide (CO ₂ ).