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Diet for Reducing Flatulence

Flatulence has been the source of many movie jokes, but it is no laughing matter to those who suffer from the painful bloating and other embarrassing symptoms. While you cannot completely eliminate this very normal function of the digestive system, there are ways to keep excess gas at bay. One of the easiest is by limiting gas-inducing foods.

  1. Fiber and Flatulence

    • Fiber is an essential part of a healthy diet that benefits the digestive and cardiovascular systems. But introducing too much fiber into the digestive system at once can contribute to flatulence. When the small intestine cannot break down the fiber, it moves to the large intestine, where it creates gas. The best remedy is to introduce high fiber foods into the diet slowly. This allows the body time to adjust to the fiber increase and digest it properly. Increasing your water intake will also help your body digest fiber more effectively without emitting excess gas in the process.

    Types of Fiber

    • There are two types of fiber in our diets, and one produces more gas than the other. Soluble fiber, which is found in beans, fruit and oat bran, does not tend to break down until it reaches the large intestine. This type of fiber is more likely to produce excess gas. Insoluble fiber is easier to digest and causes less flatulence. It's found in some vegetables and wheat bran. But certain vegetables can also increase the problem, so it is important to choose wisely in the produce aisle.

    Produce to Avoid

    • Particular fruits and vegetables may increase flatulence. Problem fruits include apples, pears and peaches, which are high in sorbitol, a sugar not easily broken down by the digestive system. Vegetables to avoid include broccoli, Brussels sprouts, cabbage, carrots and onions. It may be a matter of trial and error to see which foods cause you the most problems, since it can vary from person to person. Keeping track of the foods you eat and your symptoms might help you learn which foods to avoid.

    Dairy Products

    • Dairy foods can also cause excessive flatulence in people who are lactose intolerant. Lactose is also found in some bread products and salad dressings. If you suspect a lactose intolerance, talk to your doctor. There are over-the-counter products effective in reducing amounts of lactose in dairy foods so they are easier to digest. Lactose-reduced milk is also available at many supermarkets.

    Other Tips

    • Beyond avoiding the common food culprits, there are other ways to reduce flatulence. Eating more slowly is one recommendation. When food is taken in, air goes in with it. Air can then travel into the digestive tract, where it causes gas. Less air is generally consumed when you slow down. You can also avoid food and drinks that have air incorporated into them, including carbonated beverages and air-filled desserts like milkshakes and sponge cake.

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