If you wish to prevent gas, then one of the things that you will have to do is make some changes in your diet. Most people think that flatulence is the only manifestation of gas. However, excess gas can also cause belching or burping, bloating and a stomachache. Excess gas can be caused by a couple of factors. It could be caused by the excess air that makes its way to your stomach during regular activities. Another cause of gas is the gases produced by certain foods while being digested. Here are some diet tips to help you prevent gas.
1. Prevent Air from Entering Your Stomach
One of the things that you can do in order to prevent gas is to keep gas from entering your stomach while you’re chewing. Even though you’re not aware of it, there are times when air accidentally enters your stomach along with the food you swallow. You can solve this by eating smaller meals and making sure that you chew your foods slowly. Also, refrain from talking while you eat. Tobacco, chewing gum and carbonated drinks are also common causes of gas.
2. Avoid Foods that Cause Gas
If you are suffering from excess gas, then it’s also important that you avoid certain foods that tend to produce large amounts of gas when digested. Foods such as beans, cauliflower, cabbage, brussel sprouts and broccoli all contain a complex sugar known as raffinose. Compared to other sugars, raffinose is quite difficult to digest. This means that the good bacteria in your digestive system need to work harder and this can cause gas as a by-product.
However, this doesn’t mean that you should eliminate these healthy foods from your diet if you have a gas problem. You can simply make it a point to add more fiber-rich foods to your diet. You can also take enzymes like Beano to assist in the digestion of complex sugars.
3. Avoid Excess Sodium
Even though sodium is required by the body for good health, too much sodium can cause certain health disorders, including excess gas. Sodium is usually found in salty packaged foods such as instant noodles, potato chips and fast foods. You can combat the effects of sodium by eating plenty of fruits. Fruits are rich in potassium, which helps your kidney excrete the extra sodium in your system.
4. Avoid Artificial Sweeteners and Sugar Alcohols
Sugar alcohols are another ingredient in foods that cause gas. Sugar alcohols refer to sorbitol, xylitol and malitol among others. These ingredients are usually found in packaged foods that claim to be sugar-free. Sugar alcohols cannot be fully digested by your intestinal bacteria, resulting in gas.
5. Regulate Your Fiber Intake
Eating foods that are rich in dietary fiber can certainly help with your gas problem, but it’s important to introduce these foods to your diet gradually so as not to worsen your condition. Whole grains are some of the best fiber-rich foods around. Fruits and vegetables like berries, avocados, apples, beans and dark leafy vegetables should also be part of your diet.