Passing gas is a reality that no one can deny — in actuality, most people do it between 12 and 25 times a day. Gas or flatulence is produced naturally in your body when undigested carbohydrates in your intestines mix with bacteria from your colon. There are a number of factors that cause flatulence, such as eating too quickly or even a vitamin deficiency, says Christine Frissora, MD, gastroenterologist and associate professor at New York-Presbyterian/Weill Cornell Medical Center. “Certain patients are gassy because they have mild malabsorption such as celiac patients with B12 deficiency, or those with vitamin D or lactose deficiency,” Frissora says.
Some gas-producing foods can also bring on gas, such as beans, artificial sweeteners, carbonated drinks, whole wheat, and vegetables, such as cabbage, onions, cauliflower, and broccoli. It’s embarrassing to be the only one in the room with a gassy belly or fighting to hold back a burp. Here are some tips for avoiding flatulence, as recommended by Frissora:
- Chewing well.
- Eating six small meals a day.
- Taking chewable vitamins.
- Eating slowly.
- Drinking liquids between meals.
- Avoiding foods high in crude fiber.
- Drinking beverages at room temperature.
- Heating up food (they’re more tolerable when they are warm and soft).
Gas Fighter: Ginger
Ginger is awesome for digestion. Drink 1-2 cup/s of ginger tea a day or add some ginger zest to your next stir-fry to get rid of nausea, bloating, or an upset stomach, Frissora says.
Gas Fighter: Rice Milk
Lactose in milk products can cause flatulence, particularly when consumed in excess. To check discomfort choose rice milk or other alternatives to cow’s milk, such as oat milk, soy milk, or lactose-free milk.
Gas Fighter: Cinnamon
Cinnamon contains inflammatory components that work to de-bloat and metabolize fats in the digestive process, enabling your body to inhibit excessive gas. Sprinkle a bit of cinnamon in your coffee or oatmeal.
Gas Fighter: Pineapple
Bromelain, a plant-based enzyme found in pineapple, helps to break down proteins and facilitates absorption of foods, preventing buildup of gas.
Gas Fighter: Water
Water cures many ailments, flatulence included. Water aids in flushing the digestive system by pushing fluids out of the body and helping to break down foods swiftly.
Gas Fighter: Nuts
Nuts contain plenty of niacin, an essential nutrient to aid an active digestive system. Our body can tolerate nuts better if they are blended into a smooth nut butter, says Frissora. She recommends sticking to Macadamia nuts, peanuts and pine nuts.
Gas Fighter: Lemons
The acid in lemons aids in digestion. Have a glass of lemon juice mixed with warm water each morning.
Gas Fighter: Peppermint Tea
Peppermint helps get rid of nausea as well as aids in digestion by calming the stomach muscles to let gas pass more easily. Steep some peppermint tea in hot water or chew on some peppermint leaves.
Gas Fighter: Rosemary
As per research this herb can help treat intestinal gas and aid in digestion. Add rosemary to your soup or sprinkle over roasted vegetables.
Gas Fighter: Bananas
Bananas are low in fructose unlike some other fruits, like apples and pears, which can cause gas. They also pack tons of potassium and soluble fiber, good for regulating sodium levels to help inhibit constipation and relieve bloating.
Gas Fighter: Cucumber
Cucumbers are great beauty tools that help reduce puffy eyes, but they can reduce a puffy belly as well. Cukes contain tons of water, & quercetin, an antioxidant that helps reduce swelling of the abdomen and reduce bloating and gas. Have cucumber in the form of salad.
Gas Fighter: Quinoa
It’s certainly not a complete substitute for beans or legumes, which contain indigestible compounds, nonetheless quinoa provides protein without the post-meal bloating and gas. Other alternatives are polenta, tapioca, rice, and oats
Gas Fighter: Fennel Seeds
Fennel Seeds contain certain compounds that aid in relaxing stomach muscles to help dissipate and pass gas more smoothly. Either drink fennel tea or sprinkle fennel seeds into bread or sausages.