Intestinal gases can be produced by the air that is swallowed, but are also formed when Bacteria break down undigested food, according to the Mayo Clinic website. Having excessive intestinal gas can cause pain and even cause embarrassment. Luckily, including some foods in your diet, and excluding common culprits, can help you control the problem
Probiotics found in yogurt and other fermented products, such as miso, are considered bacteria healthy, because they can help reduce the effects of harmful bacteria, according to the National Center for Complementary and Alternative Medicine. As a result, probiotics can help treat diseases such as irritable bowel syndrome, which is characterized by symptoms that include gas and bloating, constipation and diarrhea. A research published in 2005 in "Gastroenterology" found in the probiotic strain B. infantis helped relieve such symptoms in people with irritable bowel syndrome. Probiotics can also help reduce gasses caused by problems such as food intolerance and stomach inflammation.
Rice and insoluble fiber
Most starchy foods, such as potatoes and corn, produce gas as their intestines de-compound them. However, rice is the exception, according to the National Digestive Diseases Information Clearinghouse. Insoluble fiber is another nutrient that produces less gas as it passes through the digestive tract, as it remains relatively intact. Foods rich in insoluble fiber include bran, green beans, lettuce, tomatoes, grapes and cherries.
Another important factor in avoiding the production of gases is avoiding the foods that cause them. Foods that commonly produce gas include beans, broccoli, cauliflower, asparagus, prunes, whole bran, and dairy products, except yogurt. Fat and fried foods can also cause excess gas. If you find that fiber-rich foods, such as fruits and vegetables, cause you gas problems, the Mayo Clinic site recommends reducing your intake temporarily, and gradually adding them to your diet with the weeks to allow time for your bowels to adjust.. If dairy products are a problem, consult your doctor if a product with digestive enzymes or a substitute for dairy products will be a better option for you.
In some cases, the foods you eat may not be the main cause of your gas problems. Modify some of your daily habits to determine if they can be the cause of the gases.For example, eating while you are upset, drinking with a straw, eating chewing gum, and smoking can cause gas from swallowing air, according to the Mayo Clinic website. In addition, eating two or three hearty meals per day can contribute to the gases, so it is convenient to distribute the same amount of food in five or six smaller meals. Taking a walk 10 to 15 minutes after eating can also help move food through your digestive tract and reduce the gas problem. If the gas persists or is accompanied by other symptoms, such as loss of weight or blood in the stool, consult your doctor immediately.