Do fruits, vegetable, and beans cause gas?
WHAT THEY’RE SAYING
Some people experience uncomfortable bloating after eating beans, fruit or vegetables.
WHAT WE KNOW
Gas, or flatulence, can be caused by what you eat or drink. For example, some people are lactose intolerant and experience gas and other symptoms if they eat or drink dairy products. Adding more fiber to your diet from fruit, vegetables, beans, or whole grains can cause temporary gas that may decrease over time as your body adjusts.
HOW DO WE KNOW THIS?
Gas forms when bacteria in your colon ferment carbohydrates like fiber that aren’t digested in your small intestine. The best sources of fiber come from fruit, vegetables, beans, and whole grains and are often the cause of gas formation. Fiber has many health benefits, including keeping your digestive tract in good working order. Fiber can also help regulate blood sugar and cholesterol levels.
Gas can also be caused by antibiotics, irritable bowel syndrome, changes in hormone levels, or swallowing air while eating or drinking. Constipation can cause bloating, but usually not gas.
It’s important to eat fruits and vegetables because of the fiber as well as the many other important nutrients and beneficial compounds that we don’t yet fully understand. Most people experience a decline in gas after regularly consuming fiber-rich foods because the bacteria in the colon adjusts to the higher fiber diet; however, this may take as long as 2-4 weeks.
6 Ways to Prevent Gas
- Eat more slowly
- Chew food thoroughly
- Walk for 10-15 minutes after eating
- Do not chew gum
- Do not drink carbonated beverages
- Avoid artificial sweeteners, such as sorbitol and mannitol, found in some sugar-free foods, gums and candies.
Be sure to call your doctor or nurse if you have gas and other symptoms like stomach pain, nausea, vomiting, diarrhea, bloody stools, fever, chest pains, or if the pain remains constant or intense.