Gassy foods. Reducing the amount of "gassy" foods in the diet may help. Every person reacts to food differently, but some foods that commonly cause gas are:
- Asparagus
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Corn
- Fructose (found in tree fruits, berries and melons)
- Potatoes
- Wheat
Dairy. Dairy may cause gas if you are lactose intolerant. Eating and drinking fewer dairy products (milk, cheese, yogurt) may help. Beware of hidden sources of dairy, and read food labels carefully to see if milk is an ingredient.
Sugar substitutes. Yes, those "low-fat" or "reduced-calorie" foods contain a hidden gassy danger in the form of a sugar substitute. These food additives are notoriously hard on the digestive tract and include:
- Sorbitol
- Mannitol
- Xylitol
Carbonation. Carbonated beverages can be a real culprit for causing gas. Even bottled water may now contain carbonation. Reduce the amount of carbonated beverages you drink every day to eliminate this as a source of gas.
Chewing gum. Chewing gum can introduce gas into the digestive tract. If you're a gum chewer, cutting back on this habit may help reduce gas.
Sources:
Jackson Siegelbaum Gastroenterology. "Gas and Flatulence Prevention Diet." GICare.com 2006. 03 Jan 2008.
Larson J. "Sugar & Artificial Sweeteners." Ask the Dietitian. 2007. 03 Jan 2008.
National Institutes of Health. "Gas in the Digestive Tract." National Institute of Diabetes and Digestive and Kidney Diseases March 2004. 03 Jan 2008.
