The production and accumulation of gases in the intestine or stomach is known as bloating , this condition has mainly abdominal distension as a symptom and can be generated by the intake of foods that are difficult to metabolize for the gastrointestinal system.

This is due to the fact that there are multiple foods that tend to cause excessive production of gas and flatulence, as well as some others that help to reduce them, for these reasons you will be able to discover each of these foods below so that you know which ones you should consume and the ones you have to avoid.

1. Legumes and whole grains

These foods tend to produce gases since they are not hydrolyzed by digestive enzymes, according to the Revista de Gastroenterología del Perú (1) , where it also states that legumes and whole grains tend to ferment when they reach the colon, thus generating greater production and concentration of gases and flatulence.

Note: The intake of whole grains should be consumed moderately, since foods with a high fiber content in large quantities are slow to digest for the body.

2. Cabbages and green leafy vegetables

The sulfur compounds together with the cellulose present in foods such as: cabbage, cabbage, broccoli and cauliflower , are one of the main causes of excessive gas production and flatulence, in addition, the fiber present in green leafy vegetables slows down the digestion process, thus causing abdominal dyspepsia and poor digestion.

3. Dairy and soft drinks

People who suffer from digestive diseases should avoid dairy consumption in their diet since there are individuals who are lactose intolerant or who find it difficult to digest this food due to the amount of fat and sugar it contains.

For their part, soft drinks contain carbon dioxide and a large amount of sugars, they increase the production of gases and flatulence in the stomach and intestines.

4. Banana

Fructose , together with the high fiber content contained in fruits such as bananas, is one of the main causes of the accumulation of gas and flatulence, especially at the intestinal level, since it is difficult for the body to digest this food when consumed in large quantities . .

5. Onion

The consumption of raw onion is not recommended in the diet of people who suffer from digestive diseases , since in this state this vegetable still maintains the sulfur that it absorbs from the earth during its development, which generates an increase in the production of gases intestines and the peculiar smell of this food.

6. Prunes and raisins

The sorbitol content, a natural sugar that some fruits such as plums contain, and the high fiber content in raisins , are responsible for the increase in flatulence and gas, therefore its consumption should be avoided if you want to reduce meteorism.

What to eat to avoid gas?

Next, we will present a list of foods that you can include in your diet if you need to reduce gas, flatulence and facilitate the digestion process:

1. Ginger

The Manual for the Good Use of Medicinal Plants (2) , reviews that among the benefits of ginger , it highlights that this root has carminative properties , therefore consuming the infusion of this food helps to expel gases retained in the gastrointestinal tract.

2. Apple cider vinegar

There are multiple benefits of apple cider vinegar , however, it stands out for its quality of reducing stomach acids , this in turn improves intestinal transit and prevents gas.

Tip: Dilute 1 tablespoon of apple cider vinegar in 1 glass of water, so you will be able to reduce gas effectively and naturally.

3. Pumpkin

The consumption of pumpkin will help you cleanse your stomach, intestines and colon of parasites and toxins that are causing digestive disorders, in turn it is a food that promotes the regulation of gastritis that may be generating the feeling of heaviness and gases.

4. Papaya

It is considered one of the most effective fruits against gastrointestinal ailments, since its high water content, together with papain (papaya enzyme), balances the digestive cycle, in addition to its detoxifying and healing properties that will significantly improve the gas retention.

5. Mint

This powerful medicinal plant has carminative and digestive properties that will help you prevent gas and avoid its development after eating, thanks to the fact that the menthol that this plant has helps to form the necessary gastric juices to facilitate digestion, which also Helps combat abdominal dyspepsia.

Tip: To obtain its benefits, we recommend making a mint tea , which you can consume hot or cold before eating.

Key Findings

  • Gas-producing foods are usually those that contain a large amount of sugar and fiber.
  • Legumes, green leafy vegetables, and whole grains should be consumed in moderation because of their great contribution of fiber that makes digestion difficult.
  • Dairy products, soft drinks, bananas, and raw onions are foods that tend to produce gas and generate a feeling of heaviness.
  • To combat gas, make infusions of ginger or mint tea.
  • The consumption of apple cider vinegar, pumpkin and papaya will also benefit your digestion and regulate gas and flatulence.

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