There’s no getting around it: some foods justmake you gassy.
), but it’s not just legumes that can give you excess gas.
A whole smorgasbord of other foods can be the underlying cause for unmitigated tooting.
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According to Chun, there are steps you’re able to take to make your oats less gas-producing.
Oschmann’s tip for avoiding the bloat: use ground chia or flax seeds.
Ever wonder why beans give you gas?
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“This can result in fermentation by gut bacteria and the production of gas.”
Fortunately, the right cooking method can make take beans' gas-producing power down a notch.
“To minimize gas when consuming these foods, it can be helpful to soak them overnight before cooking.
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This will help to reduce the oligosaccharide content and make them easier to digest,” Podob says.
As with beans, an overnight soak can quell lentils' gassy effects.
Another tip: “you might also opt for canned varieties.
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Be sure to strain and rinse them before consumption,” Qureshi recommends.
Can a Low-FODMAP Diet Help You Find Digestive Relief?
Sugar-free candy
Do you tend to reach forsugar-free candyas a lower-calorie alternative to the full-sugar stuff?
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You might inadvertently be setting yourself up for digestive distress.
Broccoli
If you were to name classic gassy foods, broccoli would probably be on the list.
As a member of the cruciferous vegetable family, it’s rife with gas-inducing compounds.
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“These vegetables are also high in fiber, which can increase gassiness.”
Cauliflower
Cauliflower is another cruciferous culprit for gas due to its raffinose.
Try roasted cauliflower with a lean meat like chicken orsalmonor pair it with a side of easy-to-digest white rice.
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Cabbage
Those pesky cruciferous veggies!
Cabbage is yet another one that can stir up unwanted bubbles in your digestive tract.
Itshigh fiber contentand raffinose are a double whammy for gas.
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In addition to cooking it before eating, Chun emphasizes that thorough chewing can minimize gas from cabbage.
But that doesn’t mean you have to give up cheese altogether!
Lower-lactose hard cheeses like Swiss or cheddar are unlikely to cause symptoms, according to theMayo Clinic.
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Snack bars
Want to avoid embarrassing gas post-snack time?
Always check the ingredient labels on granola bars and protein bars.
Many contain extra fibers known for their gaseous effects.
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Adding a squeeze of lemon juice while cooking may also aid in reducing gas."
Meanwhile, theartificial sweetenersused in many chewing gums are often bad news for your digestion.
“Sorbitol is commonly used in sugar-free gums and candies.
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“These ingredients are highly fermentable by gut bacteria, and gas is a byproduct of fermentation.”
For fresh breath, consider a mint teaor simply brush your teeth after eating.
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