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The diet to combat intestinal gases must be easy to digest, which allows the intestine to function correctly and maintain the balance of the intestinal flora, as this way it is possible to decrease the production of gases and the feeling of discomfort, distention and abdominal pain.
There are some foods that favor the formation of gases, such as beans, broccoli and corn, as they are fermented in the intestine. However, this diet must be personalized, as food tolerance can vary from one person to another. Therefore, it is important that the nutritionist is consulted in order to carry out a complete evaluation and indicate an eating plan according to your needs.
Foods that cause gases
Foods that cause an increase in gas production in the intestine are:
- Beans, corn, peas, lentils, chickpeas;
- Broccoli, cabbage, onions, cauliflower, cucumber, Brussels sprouts, turnip;
- Whole milk and dairy products, mainly due to its high fat content and the presence of lactose;
- Eggs:
- Sorbitol and xylitol, which are artificial sweeteners;
- Foods rich in fiber, such as oats, oat bran, barley and brown rice, as these foods have the ability to ferment in the intestine;
- Soft drinks and other carbonated drinks.
In addition, the consumption of foods rich in sauce and fats, such as sausages, red meats and fried foods, should also be avoided. Learn more about foods that cause gases.
How to identify foods that cause gases
As the foods that produce gases can vary from one person to another, it is important that the person keeps a food diary, as it is possible to identify the possible cause of gas production and, thus, avoid its consumption. See how a food diary is made.
The ideal is to eliminate a food or a group of foods to assess the effects of the lack of that food in the body. This process can begin with milk and dairy products, followed by grains and vegetables in order to identify the person responsible for producing the gases.
If any fruit is responsible for the increase in gas production, you can consume the fruit without the peel, to reduce the amount of fiber, or bake it. In the case of legumes, you can leave the food in soaking for about 12 hours, change the water a few times, and then cook in another water over low heat. These techniques can work for some people, decreasing the food's property of causing gases.
Foods that reduce gases
In addition to removing foods that stimulate the formation of gases, it is also important to include in the diet products that improve digestion and the health of the intestinal flora, such as:
- Tomato and chicory;
- Kefir yogurt or plain yogurt with bifid bacteria or lactobacilli, which are good bacteria for the intestine and act as probiotics;
- Consume lemongrass, ginger, fennel or gorse teas.
In addition, other tips that help to decrease gas production are to avoid drinking liquids during meals, eat slowly, chew well and do physical activity regularly, as these are tips that speed up digestion and improve intestinal transit, reducing gas production by bacteria. Learn about other strategies to eliminate intestinal gases.
Menu option
The following table indicates a diet option to prevent the formation of intestinal gases:
Meal | Day 1 | Day 2 | Day 3 |
Breakfast | 1 cup unsweetened pineapple juice + 2 slices of white bread with light curd | 1 cup of coffee + 1 wrap with low-fat white cheese + 2 slices of tomato and lettuce + 1 cup of diced papaya | 1 glass of papaya juice with 2 pancakes, prepared with almond flour, with light curd |
Morning snack | 1 apple cooked with cinnamon | 1 medium banana | 1 orange or tangerine |
Lunch dinner | 1 grilled chicken breast accompanied by 4 tablespoons of white rice + 1 cup of carrots and cooked green beans seasoned with 1 teaspoon of olive oil + 1 cup of strawberry for dessert | 1 fish fillet baked in the oven with potatoes, slices of tomato and carrot and a little olive oil + 1 slice of melon for dessert | 1 turkey breast in strips + 4 tablespoons of pumpkin puree + 1 cup of zucchini, carrots and boiled eggplants sauteed in a little olive oil + 2 slices of pineapple for dessert |
Evening snack | Natural yogurt with 1/2 sliced banana | 240 mL of papaya vitamin with almond milk | 1 cup of coffee + toast with peanut butter |
If any of the foods included in the menu is responsible for the production of gases, it is not recommended to consume it, this is because the diet and the amounts mentioned vary according to the person's tolerance, age, sex, physical activity and if the person have any other associated or not associated disease. Therefore, the most recommended is to seek guidance from a nutritionist so that a complete assessment can be made and a nutritional plan tailored to your needs is drawn up.
Combination of foods that cause gases
Some of the combinations that increase the formation of more gases are:
- Beans + cabbage;
- Brown rice + egg + broccoli salad;
- Milk + fruit + sweetener based on sorbitol or xylitol;
- Egg + meat + potato or sweet potato.
These combinations cause digestion to be slower, causing food to ferment for longer in the intestine, forming more gases. In addition, people who already have constipation should also avoid these foods, since the slower the intestinal transit, the greater the production of flatulence.
Watch the video for more tips to relieve intestinal gas: