Flatulence is a condition in which you feel bloated after eating.
This condition often occurs due to gas or other digestive problems .
Flatulence occurs in many people. About 16-30% of people said that they often have flatulence .
Although flatulence may be a symptom of a serious medical condition, it usually happens due to some dietary foods .
Here are 13 foods that can cause bloating, along with suggestions for alternative foods.
(We often confuse "Flatulence" with "water retention", a state of increasing the amount of fluid in the body. 13 simple ways to reduce water retention. )
Beans contain large amounts of protein and carbon hydrate ( carb ) good for health. Beans are also rich in fiber, some vitamins and minerals .
However, most beans contain sugar called alpha-galactoside, belonging to a group of carbs called FODMAPs.
FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols) are short-chain non-digestible carbohydrates and are then fermented by intestinal bacteria in the colon. Gas causing flatulence is a by-product of this process.
For healthy people, FODMAPs are simply fuels for digestive bacteria and do not cause any problems.
However, another gas will be formed during fermentation with people with irritable bowel syndrome. This gas can cause discomfort with symptoms such as bloating, flatulence, abdominal pain and diarrhea .
Soaking and germinating beans is a good way to reduce the amount of FODMAPs in beans. Repeated water immersion is also a good way .
Alternative food: There are some more easily digested beans such as pinto beans and black beans, especially after soaking.
You can also replace beans with cereals, meat or quinoa seeds.
Lentils are also a legume. They are high in protein, fiber, beneficial carb and minerals like iron, copper and manganese.
Because of their high fiber content, they can cause bloating in sensitive people, especially those who are not used to eating lots of fiber.
Like soybeans, lentils also contain FODMAPs. These types of sugars can contribute to excessive gas production and flatulence.
However, soaking or sprouting lentils before eating can make them easier to digest in the digestive system.
Alternative food: Light colored lentils often have less fiber than darker types, so they will cause less bloating.
3. Carbonated drinks
Carbonated drinks are a very common cause of flatulence.
These drinks contain high levels of carbon dioxide.
When you drink carbonated beverages it means that you put in a large amount of this gas.
Part of the gas is trapped in the digestive system, which can cause bloating and even abdominal pain.
Alternative drinks: Filtered water is still the best drink. Some other healthy alternatives include the coffee , tea and fruit flavored water.
Different opinions about wheat have erupted over the years, mainly because it contains a protein called gluten.
Even so, wheat is widely consumed. These are the ingredients of most breads, pasta, tortilla cakes and pizzas, as well as baked goods like pastries, biscuits, pancakes and waffles.
For people with celiac disease or gluten sensitivity, wheat causes serious gastrointestinal problems including flatulence, diarrhea and stomach pain .
In wheat also contains FODMAP causing digestive problems in many people .
Alternative food: There are many gluten-free foods instead of wheat, such as whole-grain oats, quinoa, buckwheat, almond flour and coconut powder.
5. Broccoli and cruciferous vegetables
Vegetables of cruciferous vegetables include broccoli , cauliflower, cabbage, Brussels sprouts and many others.
These vegetables are very good, contain many essential nutrients such as fiber, vitamin C, vitamin K, iron and potassium.
However, they also contain FODMAP, so they can cause bloating in some people .
Cooking vegetables can make them easier to digest.
Alternative food: There are many different substitutes such as spinach, cucumber, lettuce, sweet potato and squash.
Onions are underground plants with a unique and intense flavor. Often we don't eat whole onions, but they are popular in cooked meals, side dishes and salads.
Although we often eat very little onions, but onions are one of the fructan-well sources. These are soluble fibers that can cause flatulence .
In addition, some people are sensitive or intolerant to other onions, especially onions .
Therefore, onions are a cause of flatulence and other digestive problems. Cooking onions can minimize the adverse effects on digestion.
Alternative food: You should try using fresh herbs or spices to replace onions.
Barley is a common grain consumed.
It is very nutritious, because it is high in fiber and contains large amounts of vitamins and minerals such as molybdenum, manganese and selenium.
Because of its high fiber content, barley can cause flatulence in people who don't eat much fiber.
Moreover, barley contains gluten, which can cause problems for people who cannot tolerate gluten.
Alternative food: Refined barley such as milling or barley scotch, can be better tolerated. Barley can also be replaced with other cereals or imitation cereals such as oats, brown rice, or buckwheat.
Rye is a grain that has them with wheat.
It is very nutritious and is a great source of fiber, manganese, phosphorus, copper and vitamin B.
However, rye also contains gluten, a protein that many people are sensitive or intolerant.
Because of high levels of fiber and gluten, rye may be the main cause of flatulence in sensitive people.
Alternative food: Other cereals or cereals like Oat , brown rice, buckwheat or quinoa.
9. Dairy products
Dairy products come in a variety of categories, including milk, cheese, cream cheese, yogurt and butter.
However, about 75% of the world's population cannot break down lactose in milk. This condition is called lactose intolerance .
If you are intolerant of lactose, milk can cause serious digestive problems. Symptoms include flatulence, abdominal pain and diarrhea.
Alternative food: People who are intolerant of lactose still eat cream and butter, or fermented products such as yogurt .
Lactose-free dairy products are also available. Alternatives to milk include coconut milk, almonds, soy milk or rice milk.
Apples are one of the most popular fruits in the world.
They are high in fiber, vitamin C and antioxidants, which bring many health benefits .
However, apples have also been known to cause flatulence and other digestive problems for some people.
The main cause is fructose (a type of FODMAP) and high fiber content. Fructose and fiber can be fermented in the large intestine, creating gas and bloating.
Cooked apples can be more easily digested than fresh apples.
Garlic Food is widely used because of its flavor and healing effects.
Like onions and garlic containing fructans, one type of FODMAPs can cause flatulence .
Allergies or intolerances to other compounds in garlic are also quite common, with symptoms such as bloating, itching .
However, cooked garlic can reduce these effects.
Alternative food: Try using other herbs and spices while cooking, such as thyme, parsley, jars or basil.
12. Alcohol derivatives of sugar
Sugar alcohol derivatives are used to replace sugar in sugar-free foods and chewing gum.
Types of alcohol derivatives of common sugar included xylitol , sorbitol and mannitol.
The alcohol derivative of sugar is also FODMAPs. They tend to cause digestive problems when these substances become food for intestinal bacteria.
High consumption of alcohol derivatives of sugar can cause digestive problems, such as flatulence and diarrhea.
Alternative food: Erythritol is also a type of alcohol derivative of sugar, but easier to digest than the above. Stevia sweet grass Also an alternative to sugar and alcohol derivatives of sugar.
We all have heard the word "beer belly".
This word not only describes the increase in quantity Belly Fat , but also the flatulence caused by drinking beer.
Beer is a carbonated beverage made from fermented carb sources such as barley, corn, wheat and rice along with some types of yeast and water.
Therefore, it contains both gas (carbon dioxide) and carb fermentation, two causes of flatulence. The grains used to make beer also often contain gluten.
Alternative drinks: Water is still the best drink, but if you are looking for alternative alcoholic drinks, red wine, white wine or spirits can make you less bloated.
Other ways to reduce flatulence
Flatulence is a common problem, but with simple changes this problem will be solved.
If you have digestive problems, you should consider a low-FODMAP diet. It can be extremely effective, not only to reduce flatulence, but also to other digestive problems.
However, you should see your doctor to have serious medical conditions.
Things to remember
If you often have flatulence, it is likely that the food in the diet is the culprit.
As mentioned, there is no reason for us to avoid eating all these foods, just avoid foods that cause problems for you personally.
If you discover a certain food that makes you bloated, just avoid eating it. There are no foods that deserve to be ostracized.