Flatulence is most commonly caused by colds and ulcers.
However, poor portion control and indiscriminate eating can also cause flatulence.
Your stomach may feel bloated or full of gas due to the fermentation of foods that take a long time to process.
The remaining food will eventually cause a lot of gas in the stomach.
Foods that trigger flatulence
Since flatulence can be annoying, it is best to prevent it by being selective in your food choices.
To avoid this, check out the following foods that can cause flatulence from Cleveland Clinic dietitian, Beth Czerwony, MD.
1. Peas and lentils
Keep in mind that many types of beans – including peas and lentils – which are rich in fibre have carbohydrates and contain oligosaccharides.
Oligosaccharides are actually short carbohydrates that are not digested in the body.
This food substance serves to support the growth of good bacteria in the gut.
However, the process causes fermentation which produces a lot of gas, resulting in flatulence.
If you want to eat peas or lentils, you should soak them in water for some time.
The goal is that peas and lentils can be easily digested because oligosaccharides have disappeared.
In addition, it is also important to choose light-coloured lentils over dark ones. This is because light-coloured lentils have less fibre, making them easier to digest.
2. Dairy products
Milk can cause flatulence for people whose bodies are unable to digest lactose.
For the uninitiated, lactose is one of the carbohydrates found in milk.
The body’s inability to digest lactose can lead to lactose intolerance and other digestive problems.
To avoid bloating, it’s best to avoid dairy products, such as butter, cheese, ice cream and yoghurt.
3. Fizzy drinks and beer
Fizzy drinks and beer are not recommended to drink if people don’t want their stomach to bloat.
“It’s like shaking soda in a can, that’s what happens in the body when you drink it,” says Czerwony.
The gas produced from fizzy drinks and beer will certainly fill the stomach space and cause bloating.
Grains are rich in fibre but do not dissolve or break down easily during digestion.
If you don’t want bloating, don’t consume gluten proteins in wheat, rye or barley.
If you still want to eat grains, make oats an alternative.
5. Cruciferous vegetables
Cruciferous vegetables consisting of broccoli, mini cabbage and cauliflower can cause flatulence.
So to overcome this, cook these vegetables first so that they are easier to digest in the stomach.
Otherwise, try to eat other vegetables, such as spinach, zucchini, cucumber, and asparagus.
6. Onions and garlic
Onions and garlic contain soluble fibre known as fructans, which can cause disruption to the digestive tract.
As such, this fructose polymer is not recommended for consumption by people with sensitive stomachs.
Onions and garlic can still be consumed. However, cook them first and do not eat them raw.
Or another way to stay safe from flatulence is to use onion or garlic powder.
7. Apples and pears
The sugar or fructose that makes fruit taste delicious actually complicates digestion and causes bloating.
Apples and pears are also high in fibre, which is difficult to process if the skin is eaten.
For this reason, it’s best to peel the skin of apples and pears first. Or consume other fruits, such as banana berries and oranges.
8. Artificial sweeteners
The body is actually equipped with the ability to digest natural foods.
So, if the body gets intake containing artificial sweeteners, it will certainly make it difficult to digest.
Sweet foods can still be consumed, but avoid those that contain artificial sweeteners.
9. Fatty food
High-fat foods that have been fried take a lot of time to digest in the stomach.
That’s why you feel full faster when you eat fatty foods.
Tips for dealing with flatulence
Dr Czerwony has some advice for people to avoid flatulence during meals even if the foods mentioned are avoided.
Here are the suggestions given by Czerwony.
Chew food into small pieces for easier digestion
Drink plenty of fluids to stay hydrated and ease the digestive tract
Eat on time
Pay attention to and adjust dietary changes
Take a walk to get your food moving.