Foods That Cause Gas & Bloating | How to Get Rid of Gas Pains

Gas symptoms vary from person to person. Common symptoms of gas in the digestive tract include belching, bloating and distention, and passing gas. Having some gas symptoms is normal, especially during or after meals. Gas symptoms may be a problem if they occur often, bother you, or affect your daily activities.

Foods to avoid

The International Foundation for Functional Gastrointestinal Disorders recommend a number of dietary changes that may reduce gas.

These changes can be quick and easy ways to address the issue. Keeping a food diary can also help a person to pinpoint the problematic foods.

Some food groups that cause the body to produce gas include:

Sugars

If the body lacks the enzymes needed to break down sugars in the diet, bloating and gas can result.

Examples of dietary sugars include:

• raffinose, an ingredient in beans and green vegetables
• lactose, which is present in milk and dairy products
• fructose, which occurs in onions, artichokes, and wheat
• sorbitol, an artificial sweetener that is common in sugar-free foods
• Starches
• Starchy foods, such as potatoes, corn, and wheat, can cause gas.

Fiber
Fiber can aid digestion, but only if the body is used to it. A sudden increase in fiber intake can lead to gas and bloating.

• Oat bran, peas, and fruits contain soluble fiber. This type of fiber produces the greatest amounts of gas.
• If a person wants to boost their fiber intake, the best strategy is to add one serving a day. A person should also drink plenty of water to help the fiber dissolve better. 
• To reduce gas, it may not be necessary to remove all of these types of foods from the diet.
• Keeping a record of the meals in a week and accompanying symptoms can help a person to identify specific trigger foods
• Another approach involves eliminating one type of food that causes gas for a few days, observing changes in symptoms, and moving on to the next. Keep eliminating the foods, one by one, until the symptoms improve.

FOODS TO EAT

Some foods, drinks, and dietary habits produce gas, but others can reduce it.

To reduce the amount of gas, try:

• drinking beverages that are room temperature
• eating raw, low-sugar fruits, such as apricots, blackberries, blueberries, cranberries, grapefruits, peaches, strawberries, and watermelons
• choosing low-carbohydrate vegetables, such as green beans, carrots, okra, tomatoes, and bok choy
• eating rice instead of wheat or potatoes, as rice produces less gas
• swapping carbonated beverages for still water, which hydrates better and promotes digestion, rather than gas and constipation
• drinking water with a squeeze of lemon or lime, rather than fruit juice or beverages with flavorings or artificial sweeteners
• drinking teas that can help ease digestion and reduce gas, such as those that contain chamomile, fennel, peppermint, or turmeric