There are many foods that can cause gas but there are also many ways in which a person can get gassy. Through my own trial and error and sometimes learning the hard way, I’ve become numb to certain foods that cause even the slightest gas (or wind as they say over in Europe and elsewhere). I have also included foods below that can cause bloating, abdominal pain, diarrhea or constipation.
Whether you are following the low-FODMAP diet or not, learn this list to for the sake of yourself and those that are near 🙂
- Broccoli, Brussels sprouts, Cabbage (savoy), onions, leeks, garlic, artichokes, asparagus, cauliflower, mushrooms, shallots
- Carbonated drinks and drinks made with artificial sweeteners or fructose
- Dried fruits
- Fruits, such as apples, applesauce, apricots, blackberries, cherries, lychee, nectarines, peaches, pears, persimmons, plums, tamarillo, watermelon
- Legumes – Most beans and peas as well as pistachios and cashews
- Milk and milk products – the problem is the lactose content
- Sugar alcohols found in sugar-free foods (sorbitol, mannitol and xylitol, anything ending with -ol)
- Whole-grain foods or wheat-based foods/products
Things You Might Do to Produce More Gas
- Not exercise, or even go for a walk
- Chew gum
- Use a straw to drink
- Have or create distractions while eating (which makes you eat more or maybe faster) watching TV, checking your phone, or doing both at once; working on a project, etc.
- Getting too much fiber in your diet by way of supplements or foods
- Stressful lifestyle
Other Causes of Gas
- Food intolerances
- Auto-immune conditions
- Celiac Disease
- Gastroesophageal reflux disease
- Small Intestinal Bacterial Overgrowth (SIBO) which can lead to Irritable Bowel Syndrome (IBS)
- Diverticulitis or an inflammatory bowel disease (BD) like ulcerative colitis or Crohn’s disease.
- Peptic ulcer disease
- Bacterial overgrowth in the small intestine from diabetes
- Panic disorder, anxiety, depression
Whatever the reason is for gas or other digestive symptoms in your life, don’t forget to get in some meditation everyday or stress-relieving activities. Having a digestive disorder, food allergy or auto-immune condition can cause physical discomfort, but one of the first things you can do is relieve mental discomfort and treat your mind kindly. Then be more aware of the foods you eat, and how you eat them. If you’ve sought out health advice and feel you’re getting nowhere, keep researching to find a system and a health professional that works for you. Treat your whole self – mind, body and soul.
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Here’s to your health!
Colleen Francioli, Certified Nutritionist & Founder