Gas-producing foods are generally foods that cause bloating and indigestion when consumed. Gas in your intestines due to the foods you eat does not cause any health problems. However, there are some foods that are difficult to digest when consumed and can cause more gas in your intestines. The reason for this is the excess sugar and fiber found in these foods. In addition, excessive consumption of foods with high fiber content can also cause gas in the intestines. However, since gas production is the most natural digestive state of the human body, it is more dangerous for your health to stay away from these foods because they cause gas. For this reason, you should consume gas-producing foods in a controlled manner and include them in your diet.
What are the Foods that Cause Gas?
Vegetables are popular among gas-producing foods. This is because they have fibrous structures and are high in vitamins, minerals and protein. You may be confused by the fact that they have such a high nutritional value, but since they are more difficult to digest due to their density, gas production will also be higher.
Excessive consumption of vegetables, which is recommended to be consumed up to 5 portions per day, increases gas formation. The most gas-forming vegetable varieties are;
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Black cabbage
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Radish
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Cauliflower
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Broccoli
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Cabbage
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Rocket
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Carrot
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Onion
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Garlic
Which Foods Cause Gas?
The ingredients in the food can make digestion in the stomach and intestines difficult and cause discomfort such as gas accumulation. Some types of nutrients in gas-producing foods are difficult to absorb from the intestines and are therefore broken down by bacteria. During this process, when bacteria digest the food, gas is produced. As a result, bloating can be a problem due to excessive gas accumulation in the intestines. The foods that cause the most gas are as follows:
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Fibrous Vegetables
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Legumes
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Carbonated Drinks
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Onion and Garlic
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Milk and Dairy Products
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High Fat Foods
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Acidic Foods
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Sweeteners
Which Fruits Cause Gas?
Some fruits are among the foods that cause excessive gas because of the sorbitol they naturally contain. Sorbitol cannot be digested by the stomach and is broken down by bacteria in the intestines, causing gas formation. These fruits are also rich in fructose carbohydrate, also known as fruit sugar. Fructose, like sorbitol, is broken down in the large intestine and releases methane and carbon dioxide gas, causing bloating.
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Peach
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Pear
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Plum
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Watermelon
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Blackberry
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Raspberry
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Apple
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Apricot
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Mango
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Orange
Which Nuts Cause Gas?
Nuts that will cause gas show their effect on people with sensitive digestive systems. Consuming nuts that are high in nutritious fat and vitamin values will cause positive developments in human health. Therefore, it provides many benefits when consumed every other day. Consuming nuts by people with digestive problems will cause problems such as gas and bloating. At the same time, nuts that cause gas may vary from person to person, but generally the following nuts may have the potential to cause gas in some people:
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Hazelnuts and Walnuts
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Almond
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Peanut
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Pumpkin Seeds
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Sunflower Seeds
Which Drinks Cause Gas?
Apart from gas-causing foods, drinks consumed can also cause gas by causing air retention in the intestines. Gas-causing drinks include:
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Carbonated drinks such as soda, seltzer, and soda
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Coffee
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Beverages prepared with milk and dairy products (banana milk, ayran, kefir, etc.)
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Diet drinks prepared using sweeteners such as xylitol and mannitol.
