Some of the foods that you might avoid because of their reputation for causing gas are actually very healthy and nutritious. For example, broccoli is one vegetable that’s high in fiber and many other nutrients. It’s also a great source of antioxidants and sulforaphane, a compound that may help prevent cancer. But there are some vegetables that are known for causing less flatulence.
A healthy digestive system can help you feel good and enjoy a better quality of life. Vegetables are an important part of a healthy diet for all ages, but some vegetables may cause gas or bloating. If you have trouble digesting certain vegetables or if you want to prevent gas when eating vegetables, here are some tips to help:
Eat vegetables in small portions.
Eat vegetables with other foods to slow down how quickly they pass through your digestive system.
Cut up your vegetables into tiny pieces before cooking them to make them easier to digest.
Choose less-gassy veggies such as broccoli and cauliflower instead of more gassy ones such as cabbage and Brussels sprouts.
Here is a list of vegetables that are low in gas.
The best way to prevent gas from veggies is to eat them slowly and chew them thoroughly.
You can also try these methods:
Eat small portions of gassy foods, so you don’t overdo it.
Drink milk or eat yogurt before or after eating gassy foods. The calcium in milk may counteract the effects of some types of fiber-rich foods, including vegetables, on intestinal gas.
Eat foods high in insoluble fiber (bran) at least two hours before or two hours after eating gassy foods. Insoluble fiber can expand in your stomach as it absorbs water, which may cause gas.
Take an over-the-counter antihistamine such as diphenhydramine (Benadryl) 15 minutes before eating gassy foods if you’re sensitive to histamines. Histamine is a natural chemical produced by the body that causes inflammation and constriction (tightening), including of the airways, skin and intestines. It’s thought that some people have too much histamine in their intestines and this causes bloating and flatulence when they eat high-fiber foods like raw vegetables. Doctors sometimes prescribe an antihistamine if a food allergy seems
Vegetables (except for onions and Brussels sprouts)
Fruit
Lean meat, fish, and poultry
Grains (like rice, pasta, and bread)
Legumes (beans, peas and lentils)
Dairy products (milk, cheese and yogurt)
Nuts and seeds
Foods that may cause gas:
Onions**
Garlic**
Broccoli**
Asparagus**
If you’re looking to cut down on gas, there are some foods that are more likely to cause it.
Gas-causing foods include dairy products, beans, onions, garlic and cruciferous vegetables like broccoli, cauliflower, cabbage and Brussels sprouts.
Some vegetables can cause gas as well. The following list includes vegetables that may cause gas:
Beans: Beans contain oligosaccharides, which are indigestible fibers that feed bacteria in the large intestine. Oligosaccharides are also found in lentils and peas.
Vegetables high in fiber: Vegetables with a high fiber content may cause gas if you’re not used to eating them or not prepared for the added bulk they provide to your stool. Some of these include artichokes, asparagus and brussels sprouts.
Vegetables:
1. Asparagus
2. Beetroot
3. Broccoli
4. Cabbage (green)
5. Carrots (cooked)
6. Cauliflower
7. Celery (raw)
8. Chicory (endive)
9. Chilli peppers (raw)
10. Courgette (zucchini) (cooked)
You may have heard that eating certain foods can make you gassy. But does that mean you can’t eat those foods? Not necessarily.
Foods That Don’t Cause Gas (But Still Get You Going!)
Foods that don’t cause gas include:
Vegetables – The most nutritious foods on the planet, vegetables contain lots of water, fiber and nutrients. They also tend to be low in fat and calories. And because they’re low-calorie, they won’t fill you up like other foods might do. This means it will take longer for your body to digest them and get rid of any gas they cause.
Fruit – Fruit is packed with vitamins, minerals and antioxidants, which help prevent disease and boost your immune system. It also contains fiber, which helps keep things moving through your digestive tract smoothly without causing any bloating or discomfort after eating it. However, if you have a sensitivity or allergy to specific types of fruit (such as apples), then it may cause some bloating in those individuals who aren’t naturally sensitive
The following foods are known to cause less gas than other foods:
Baked potatoes
Beans and legumes, such as lentils and split peas (preferably soaked and cooked)
Carrots, when cooked with a little bit of salt
Cauliflower, when cooked with a little bit of salt
Onions and garlic (cooked), but use in moderation as they can cause heartburn in some people. To avoid heartburn try eating them raw or adding them at the very end of the cooking time.
There are some foods that can cause gas, but there are also some foods that will not cause gas.
A few examples of foods that do not cause gas include:
Raw vegetables (broccoli, cauliflower)
Vegetable juices (cucumber, celery)
Canned beans or legumes (kidney beans, baked beans)
Foods That Don’t Cause Gas
While many foods can cause gas, there are some that don’t. These foods include:
Cereals – Oatmeal, barley, and other grains that can be cooked into cereals like oatmeal or cream of wheat.
Fruits – Apples, pears, bananas and avocados are all good sources of fiber but they’re also low in fat and calories.
Vegetables – Vegetables such as carrots, celery, broccoli and cauliflower contain fiber but they’re also low in fat. They’re also very versatile so they can be eaten raw or cooked.
Beans – Beans contain fiber but they’re also low in fat and calories. You can eat them raw or cook them at home or buy canned beans at the grocery store to add to your salads.
Fruits and vegetables are a great source of vitamins, minerals, and antioxidants. But if you’re sensitive to gas, they can also be a major source of discomfort.
Many people experience bloating after eating beans or other types of legumes.
Other foods that commonly cause gas include:
Alcoholic beverages like beer and wine
Artificial sweeteners like aspartame and saccharin
Bran flakes (and other bran-containing cereals)
Broccoli, Brussels sprouts, cabbage, cauliflower and other leafy greens (fiber)
Chocolate (theobromine)
Citrus fruits like oranges and grapefruit (citric acid)
Dairy products such as milk, cheese and yogurt (lactose intolerance).