Why I Don't Eat Onions and Garlic — the Ayurvedic Approach
Why do I have so much gas?
Excess upper intestinal gas can result from swallowing more than a usual amount of air, overeating, smoking or chewing gum. Excess lower intestinal gas can be caused by eating too much of certain foods, by the inability to fully digest certain foods or by a disruption in the bacteria normally found in the colon.
Foods that cause excess gas
Foods that cause gas in one person might not cause it in another. Common gas-producing foods and substances include:
Beans and lentils
Vegetables such as cabbage, broccoli, cauliflower, bok choy and Brussels sprouts
Bran
Dairy products containing lactose
Fructose, which is found in some fruits and used as a sweetener in soft drinks and other products
Sorbitol, a sugar substitute found in some sugar-free candies, gums and artificial sweeteners
Carbonated beverages, such as soda or beer
Digestive disorders that cause excess gas
Excessive intestinal gas — belching or flatulence more than 20 times a day — sometimes indicates a disorder such as:
Celiac disease
Colon cancer
Constipation
Crohn's disease (a type of inflammatory bowel disease)
Diabetes
Dumping syndrome
Eating disorders
Functional dyspepsia
Gastroesophageal reflux disease (GERD)
Gastroparesis (a condition in which the muscles of the stomach wall don't function properly, interfering with digestion)
Inflammatory bowel disease (IBD)
Intestinal obstruction
Irritable bowel syndrome
Lactose intolerance
Ovarian cancer
Pancreatic insufficiency
Peptic ulcer
Ulcerative colitis (a type of inflammatory bowel disease)
Which herb is good for gas?
If certain foods cause you gastric distress, certain other foods may offer sweet relief.Shutterstock
Although everyone experiences gas, some people are troubled by it more than others. At times, excessive gas can become uncomfortable or even painful. But some simple changes to your diet can provide gas relief and also aid digestion. In addition to over-the-counter gas relief remedies, some items commonly found in the kitchen may double as natural gas relievers.
Herbs for Gas Relief
A number of herbs with so-called carminative properties may help ease gas and prevent bloating, according to Angela Lemond, RDN, a dietitian and nutritionist based in Texas and a spokeswoman for the Academy of Nutrition and Dietetics. "[A] carminative," she says, "is a substance that aids in the expulsion of gas."
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One of the herbs shown to have carminative effects is ginger, the subject of a review published in April 2015 in the journal European Review for Medical and Pharmacological Studies. It found that ginger helps speed digestion, which is important because if your stomach empties faster, gases can move more quickly into your small intestine to relieve discomfort and bloating.
Additionally, a study published in April 2015 in the Journal of Evidence-Based Complementary and Alternative Medicine found that in people with functional dyspepsia, a condition of chronic or recurring pain in your upper abdomen, ginger combined with artichoke extract stimulated gastric emptying.
Other herbs and spices that may provide gas relief include:
Chamomile
Dill
Fennel
Basil
Caraway
Cumin
Parsley
Peppermint
Spearmint
A combination of caraway and peppermint oils is the active ingredient in FDgard, a nonprescription formulation designed to help manage functional dyspepsia; some doctors recommend it for gas and bloating.
Side Effects of Eating Too Much Garlic
Lemond notes that you should always get approval from your doctor before taking an herbal supplement. She suggests trying to gain the benefit of carminatives from the food you eat rather than by taking supplements, which she says should be taken with caution. "Some people think of herbal supplements as natural or straight from the earth, so they may be taken at will, but a lot of them have pharmaceutical effects and could interact with medication."
Probiotics for Gas and Bloating
Probiotics may also help aid digestion and reduce excessive gas. Probiotics are live microorganisms, mostly "good" bacteria, similar to the bacteria found in the human gut. They're available as dietary supplements, but Lemond notes that a number of foods also have natural probiotics, including:
Yogurt
Kefir
Tempeh
Kimchi
Sauerkraut
Research published in December 2016 in the World Journal of Gastroenterology found that the probiotic Lactobacillus acidophilus decreased abdominal pain among participants with irritable bowel syndrome after 12 weeks.
And according to a review published in March 2015 in the World Journal of Gastroenterology, patients with irritable bowel syndrome have experienced improvement in bloating and flatulence when taking probiotics.
The Link Between Gas, Stress, and Probiotics
Gas can be worsened by stress. "There are nerves up and down the GI tract," Lemond says. "People who have a tendency to be nervous can develop gas, diarrhea, or constipation." When dietary changes aren’t effective, other treatments, such as relaxation therapy, may help.
Life stress can cause spasms in the colon and abdominal discomfort, according to a review published in the journal Evidence-Based Complementary and Alternative Medicine. Reviewers noted that progressive muscle relaxation, meditation, yoga, counseling, or changes to daily stressful situations can help reduce stress and have a positive effect on digestive health.
Researchers are devoting more and more time to exploring the direct connections between the gut, brain, and probiotics, what’s called the gut-brain axis. For instance, a report published in April 2015 in the journal Annals of Gastroenterology looked at the way that microbiota, the bacteria in the gut, interact with the central nervous system, by “regulating brain chemistry and influencing neuroendocrine systems associated with stress response, anxiety, and memory function.”
More studies are beginning to explore the role of stress and psychological factors, and their impact on irritable bowel syndrome, according to a review of studies published in January 2015 in the journal Gastroenterology Research and Practices. Reviewers noted that hypnotherapy, cognitive-behavioral therapy, and mind-body therapy may improve IBS symptoms. They added these therapies could provide a more cost-effective alternative with fewer side effects than pharmaceuticals.
Over-the-Counter Gas Remedies That May Help
If gas doesn't move quickly enough through the digestive system, it can cause bloating and discomfort. A few changes to your daily routine and habits can bring relief from gas and bloating. The Brigham and Women's Hospital in Boston suggests these behaviors to help decrease bloating:
Eating slowly, and chewing your food thoroughly
Eating smaller meals, more frequently
Sitting up straight after a meal
Walking after a meal
Drinking room temperature beverages
Products you can buy at your local pharmacy to reduce gas and bloating generally contain simethicone, activated charcoal, or a food enzyme known as alpha-galactosidase (the active ingredient in Beano) to help break down hard-to-digest foods, like beans and certain vegetables. Although some people find these drugs to be effective, others don't.
Alpha-galactosidase contains the enzyme that the body lacks to digest certain carbohydrates in beans and certain vegetables, but the enzyme has no effect on gas caused by fiber or lactose. But lactase tablets or drops may provide gas relief for those with lactose intolerance. The tablets are taken right before consuming milk or milk products.
"Occasional excessive gas is normal," Lemond says. But when gas continues to be a problem despite dietary adjustments and home or over-the-counter gas remedies, it’s a good idea to see your doctor.
How can I reduce gas in my stomach?
Belching or passing gas (flatus) is natural and common. Excessive belching or flatus, accompanied by bloating, pain or swelling of the abdomen (distention), can occasionally interfere with daily activities or cause embarrassment. But these signs and symptoms usually don't point to a serious underlying condition and are often reduced with simple lifestyle changes.
When belching, gas or bloating interferes with your daily activities, there may be something wrong. Find out how to reduce or avoid gas and gas pains, and when you may need to see your doctor.
Belching: Getting rid of excess air
Belching is commonly known as burping. It's your body's way of expelling excess air from your upper digestive tract. Most belching is caused by swallowing excess air. This air most often never even reaches the stomach but accumulates in the esophagus.
You may swallow excess air if you eat or drink too fast, talk while you eat, chew gum, suck on hard candies, drink carbonated beverages, or smoke. Some people swallow air as a nervous habit even when they're not eating or drinking.
Acid reflux or gastroesophageal reflux disease (GERD) can sometimes cause excessive belching by promoting increased swallowing.
Chronic belching may also be related to inflammation of the stomach lining or to an infection with Helicobacter pylori, the bacterium responsible for some stomach ulcers. In these cases, the belching is accompanied by other symptoms, such as heartburn or abdominal pain.
You can reduce belching if you:
Eat and drink slowly. Taking your time can help you swallow less air. Try to make meals relaxed occasions; eating when you're stressed or on the run increases the air you swallow.
Avoid carbonated drinks and beer. They release carbon dioxide gas.
Skip the gum and hard candy. When you chew gum or suck on hard candy, you swallow more often than normal. Part of what you're swallowing is air.
Don't smoke. When you inhale smoke, you also inhale and swallow air.
Check your dentures. Poorly fitting dentures can cause you to swallow excess air when you eat and drink.
Get moving. It may help to take a short walk after eating.
Treat heartburn. For occasional, mild heartburn, over-the-counter antacids or other remedies may be helpful. GERD may require prescription-strength medication or other treatments.
Flatulence: Gas buildup in the intestines
Gas in the small intestine or colon is typically caused by the digestion or fermentation of undigested food by bacteria found in the bowel. Gas can also form when your digestive system doesn't completely break down certain components in foods, such as gluten, found in most grains, or the sugar in dairy products and fruit.
Other sources of intestinal gas may include:
Food residue in your colon
A change in the bacteria in the small intestine
Poor absorption of carbohydrates, which can upset the balance of helpful bacteria in your digestive system
Constipation, since the longer food waste remains in your colon, the more time it has to ferment
A digestive disorder, such as lactose or fructose intolerance or celiac disease
To prevent excess gas, it may help to:
Eliminate certain foods. Common gas-causing offenders include beans, peas, lentils, cabbage, onions, broccoli, cauliflower, whole-grain foods, mushrooms, certain fruits, and beer and other carbonated drinks. Try removing one food at a time to see if your gas improves.
Read labels. If dairy products seem to be a problem, you may have some degree of lactose intolerance. Pay attention to what you eat and try low-lactose or lactose-free varieties. Certain indigestible carbohydrates found in sugar-free foods (sorbitol, mannitol and xylitol) also may result in increased gas.
Eat fewer fatty foods. Fat slows digestion, giving food more time to ferment.
Temporarily cut back on high-fiber foods. Fiber has many benefits, but many high-fiber foods are also great gas producers. After a break, slowly add fiber back to your diet.
Try an over-the-counter remedy. Some products such as Lactaid or Dairy Ease can help digest lactose. Products containing simethicone (Gas-X, Mylanta Gas, others) haven't been proved to be helpful, but many people feel that these products work.
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Products such as Beano, particularly the liquid form, may decrease the gas produced during the breakdown of certain types of beans.
Bloating: Common but incompletely understood
Bloating is a sensation of having a full stomach. Distension is a visible or measurable increase in abdominal size. People often describe abdominal symptoms as bloating, especially if those symptoms don't seem to be relieved by belching, passing gas or having a bowel movement.
The exact connection between intestinal gas and bloating is not fully understood. Many people with bloating symptoms don't have any more gas in the intestine than do other people. Many people, particularly those with irritable bowel syndrome or anxiety, may have a greater sensitivity to abdominal symptoms and intestinal gas, rather than an excess amount.
Nonetheless, bloating may be relieved by the behavioral changes that reduce belching, or the dietary changes that reduce flatus.
When to see your doctor
Excessive belching, passing gas and bloating often resolve on their own or with simple changes. If these are the only symptoms you have, they rarely represent any serious underlying condition.
Consult your doctor if your symptoms don't improve with simple changes, particularly if you also notice:
Diarrhea
Persistent or severe abdominal pain
Bloody stools
Changes in the color or frequency of stools
Unintended weight loss
Chest discomfort
Loss of appetite or feeling full quickly
These signs and symptoms could signal an underlying digestive condition. Intestinal symptoms can be embarrassing — but don't let embarrassment keep you from seeking help.
ELEPHANT GARLIC
This is a different allium species and not technically garlic at all. Books and magazine articles will say it needs well-drained soil but in fact it is happy in really wet soil. As well as 'normal' garlic bulbs - with oversize cloves - it makes small bulbils with a very tough case round the base. These can be planted in an odd corner - they can take 2 years to come up, but will then develop into proper bulbs. This is a useful way of increasing your stock without sacrificing edible cloves.
Used raw or lightly cooked, elephant garlic can cause bad flatulence - but not if it's well cooked. Large whole cloves with their mild taste are good in a dish of mixed roasted winter veg.
Elephant garlic enjoys full sun and a rich soil, like its more familiar cousin. Plant about 8-9ins (or 20cm) apart putting the cloves in at least 4ins (10cm) down. Water if the weather is very dry. Lift the cloves at the end of summer after the foliage has started to die down. Though elephant garlic is less vulnerable to wet conditions than ordinary garlic, it is subject to very much the same diseases. In growth the leaves look like a larger version of ordinary garlic, and the bulbs when lifted are again familiar looking, but each individual clove may be as large as a hen's egg.
If you have bought a clove or two, work up a stock of cloves to plant by eating only a small proportion of your first crop. Keep most of your harvest to plant again the next year. Expect to harvest about 6 cloves for every one you plant - a smaller rate of return than that offered by traditional garlic, which is why cloves are expensive to buy.
Garlic is indisputably one of the healthiest and delicious vegetables. Most people use it as a spice for various recipes because of its rich flavoring. Usually, garlic will make your sauce tastier. Those who like cooking savory dishes always have garlic on their ingredient list. Botanically, garlic is a vegetable. but most people think of it as a herb or spice. It’s been used for thousands of years due to its aroma and medicinal value.
Research shows that eating raw garlic delivers maximum health benefits. However, cooking it may reduce some of its potency. But in what form does garlic seem to produce more gas? Is it when cooked or when you eat it raw? Keep reading to find out.
What Causes Stomach Gas?
There are two causes of gas or bloating in the human stomach. The first one is due to the air we inhale. Nonetheless, this can only happen in rare cases.
The other cause of bloating comes from various digestive issues. Typically, this is usually a result of the food we eat. Health experts associate bloating and gas with intestinal bacteria. The said bacteria ferment sugars, carbohydrates, or fiber content in the stomach. While some of these bacteria may consume the gas, the body passes the remaining gas in several ways. These include burping, flatulence, and so on.
The gases we pass out of our bodies are mainly odorless vapor. Stomach gas constituents include methane, carbon dioxide, nitrogen, and hydrogen.
Why Does Garlic Make Breath Smell Bad?
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Although garlic’s health benefits are undeniable, they contain FODMAPs. These are short-chain carbohydrates that your digestive tract may struggle to digest. As a result, FODMAPs may worsen irritable bowel syndrome symptoms. In other cases, they may cause stomach pains as your digestive tract attempts to break them down. As such, people with food intolerance or garlic allergy may find eating it unbearable.
While not everyone becomes gassy after consuming garlic, some people experience this discomfort. Like onions, garlic contains similar fructans. As such, some of its compounds are gas-inducing. And this explains why some of us experience excess gas or bloating after eating raw or cooked garlic. Apart from that, garlic is rich in sulfur compounds. Such compounds may cause not only flatulence but also bad breath and body odor.
Allicin is one of the most prominent compounds found in garlic. Even though it boasts a host of health benefits, it is also notoriously responsible for causing bloating. In addition, it may lead to belching, garlic breath, or body odor. The body odor emanating from garlic consumption is quite strong. It can linger on for hours after eating raw garlic.
Allicin is more potent in raw garlic. Therefore, eating raw garlic may lead to flatulence.
If you experience food intolerance, you can blame the sulfur compounds in garlic. These compounds can trigger garlic allergy when you eat too much of it. Eating garlic regularly and developing stomach pain or gas can only mean that you have an allergy or intolerance.
Passing gas after garlic consumption is somewhat normal. However, excessive flatulence means your body is struggling to break down the fructans from garlic. When your digestive system cannot digest fructans properly, they tend to ferment and cause gas or bloating.
Raw Garlic V.s Cooked Garlic.
Passing gas after eating garlic is fairly common. However, you can do something to reduce it. For instance, you can cook your garlic instead of eating it raw. When you cook garlic, the heat deactivates some of its active compounds, including the thiosulphates. This way, you will not get all the healthy benefits of raw garlic, but you will at least keep the embarrassing flatulence at bay.
How To Reduce The Gas In Garlic
Most people love flavoring their food with garlic. However, excess gas after consumption of raw or cooked garlic is discouraging. Luckily, there are ways to reduce gas in garlic. You can add other ingredients to your recipe to neutralize the garlic. These are the likes of apple cider vinegar, lime juice, aromatic herbs, and so on.
One of the helpful compounds found in apple cider vinegar is pectin, which helps counter allicin’s effects in garlic. This means that it can help reduce bloating and flatulence after eating garlic. Apart from cooking with it, you can take a glass of water with a spoonful of apple cider vinegar to neutralize garlic before eating it.
If you have a serious food intolerance or allergy caused by garlic, you can avoid eating it. But if you have to eat it for certain medicinal benefits, mix it with the various ingredients that neutralize garlic.
How To Eat Raw Garlic Without Upsetting Your Stomach
Garlic is best consumed raw. However, if you have a garlic allergy or intolerance, raw garlic could do more harm than good. If you must eat it raw, eat it on an empty stomach. Also, don’t overeat garlic because the consequences might be dire.
Heating garlic in low heat can also help prevent it from upsetting your stomach. This is because you will deactivate the gas-producing compound’s in garlic. If you overcook it, you miss out on most of its nutritious values.
To prevent garlic from losing its health benefits and upsetting your stomach, cook it in olive oil. After that, heat on a skillet with low heat. Doing this will allow you to retain the essential nutrients. Moreover, it will make the garlic less gassy, meaning that you will not have to contend with stomach upsets.
How To Expel Gas After Eating Garlic?
If your stomach feels gassy after eating a meal with garlic, there are several ways you can use to expel the gas. One of them is moving or walking around to ease the discomfort. You can also indulge yourself in non-carbonated beverages. Bicarbonate soda and herbs may also help to ease bloating.
The truth is garlic causes gas in the stomach. However, this does not happen to everyone. Nutrition experts blame sulfur compounds in garlic for bloating. Those who experience excessive gas after eating garlic should find ways to tone it down. For example, mixing it with other herbs could neutralize sulfur as well as other compounds. This could also help keep the bad breath that comes with eating garlic at bay.
Some of the healthiest foods can lead to intestinal gas and flatulence. This is largely due to their fiber content. Your digestive tract has a difficult time breaking down substances like fiber and other carbohydrates, so they eventually pass into the large intestines. Once undigested foods move into this section of the digestive tract, bacteria takes over to help aid in digestion, leading to intestinal gas.
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Garlic
Though garlic is relatively low in fiber and other carbohydrates, it does contain starches that the body has a difficult time digesting. These starches are passed from the stomach to the small intestines before moving into the large intestines where the bacteria can start breaking down the undigested parts of the garlic.
Gas
As the bacteria breakdown the starches from the garlic, they create a byproduct in the form of gas. This gas is largely made up of hydrogen and carbon dioxide. However, the International Foundation for Functional Gastrointestinal Disorders explains that garlic is odor forming when it comes to intestinal gas. This means that the bacteria also release methane, which can give flatulence a foul odor.
Self-Care
While gas and flatulence doesn't require treatment, it can be uncomfortable for many people, especially when it's accompanied by an odor. If garlic tends to increase your gas and flatulence, avoid foods made with this ingredient.
Medical Treatment
There are over-the-counter treatments for gas, including medications containing simethicone or charcoal. According to the American College of Gastroenterology, there is little evidence that these medications efficiently reduce gas. Before you take any medication for gas, talk to your doctor.
Prevention
Besides avoiding foods containing garlic or taking an over-the-counter medication known to reduce intestinal gas, you may also want to avoid foods high in fiber, which can encourage the production of gas. Eating more slowly may also limit the amount of air swallowed during meals, explains MedlinePlus, which can also decrease the amount of gas in the digestive tract. Even exercise can help reduce gas and subsequent flatulence in some people.
Garlic produces a strong enough odor on its own, but is it possible it can produce another kind of undesirable odor? For those with delicate stomachs or gastrointestinal issues, minimizing your intake of gas-causing foods helps avoid major discomfort. Beans, asparagus, whole grains, lactose, and onions are all foods that can cause intestinal gas (via WebMD). Is garlic also one of them?
Experts say it's normal for the average person to pass gas as much as 23 times per day, according to WebMD. While a natural by-product of the body's digestive process, many of us would prefer not to contribute additional flatulence to those 23 daily farts. According to Healthy Directions, the healthy bacteria in our intestines are already contributing significantly to that number when breaking down the food we eat and producing gas as it goes to work.
While easily mistaken for a vegetable, garlic actually falls into the lily family (via The Spruce Eats). As it grows underground, it takes on a bulb-like shape and develops a flaky covering, encasing as many as 20 cloves within. Garlic also contains a number of natural compounds that have been linked to the reduced likelihood of developing certain types of cancers (via Saudi Pharmaceutical Journal). So while garlic may be delicious and provide some protective health benefits, it may not be as helpful when it comes to an upset stomach.
Garlic and bloating
Alona Siniehina/Shutterstock
Garlic contains over 30 sulfur compounds (via Saudi Pharmaceutical Journal), and, as Healthline points out, it is sulfur that's responsible for those unpleasant egg-smelling farts. When broken down, foods that are naturally rich in sulfur such as garlic cause the kind of gas that makes you want to plug your nose.
In addition, garlic may also cause bloating if you consume too much. Garlic is made up of fructans often found in fiber-rich diets, which are known to cause bloating, even when consumed moderately (via Medical News Today). You may be at further risk for uncomfortable gas if you're allergic to garlic, as side effects include burping, bloating, and increased flatulence.
For those who enjoy a flavorful dish but find themselves susceptible to digestive discomfort, experts offer some alternative substitutes in place of garlic. As suggested by Medical News Today, opt for a spice or herb with equally bold flavor — minus the side effects — such as basil or chives. This way, you can still enjoy your meal both during ... and after.
Read More: https://www.healthdigest.com/648340/does-garlic-cause-gas/?utm_campaign=clip
What foods reduce gas?
Gas is a normal part of human digestion. However, it can cause pain and discomfort, and it can have an unpleasant smell.
According to the Cleveland Clinic, people pass 1 to 3 pints of gas each day. People also typically pass gas between 14 and 23 times per day.
Most people feel embarrassed by gas, but it is part of a natural process, and there are ways to reduce it.
Medical treatments are available, but dietary and other lifestyle measures can also help.
This article will look at some of the ways that people can relieve gas and any associated discomfort.
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Foods to avoid
Gas can cause discomfort, but some dietary changes can help prevent it.
The International Foundation for Functional Gastrointestinal Disorders recommend a number of dietary changes that may reduce gas.
These changes can be quick and easy ways to address the issue. Keeping a food diary can also help a person to pinpoint the problematic foods.
Some food groups that cause the body to produce gas include:
Sugars
If the body lacks the enzymes needed to break down sugars in the diet, bloating and gas can result.
Examples of dietary sugars include:
raffinose, an ingredient in beans and green vegetables
lactose, which is present in milk and dairy products
fructose, which occurs in onions, artichokes, and wheat
sorbitol, an artificial sweetener that is common in sugar-free fo ods
Starches
Starchy foods, such as potatoes, corn, and wheat, can cause gas.
Fiber
Fiber can aid digestion, but only if the body is used to it. A sudden increase in fiber intake can lead to gas and bloating.
Oat bran, peas, and fruits contain soluble fiber. This type of fiber produces the greatest amounts of gas.
If a person wants to boost their fiber intake, the best strategy is to add one serving a day. A person should also drink plenty of water to help the fiber dissolve better.
To reduce gas, it may not be necessary to remove all of these types of foods from the diet.
Keeping a record of the meals in a week and accompanying symptoms can help a person to identify specific trigger foods.
Another approach involves eliminating one type of food that causes gas for a few days, observing changes in symptoms, and moving on to the next. Keep eliminating the foods, one by one, until the symptoms improve.
Foods to eat
Choosing lemon water instead of fizzy drinks can reduce the risk of gas.
Some foods, drinks, and dietary habits produce gas, but others can reduce it.
To reduce the amount of gas, try:
drinking beverages that are room temperature
eating raw, low-sugar fruits, such as apricots, blackberries, blueberries, cranberries, grapefruits, peaches, strawberries, and watermelons
choosing low-carbohydrate vegetables, such as green beans, carrots, okra, tomatoes, and bok choy
eating rice instead of wheat or potatoes, as rice produces less gas
swapping carbonated beverages for still water, which hydrates better and promotes digestion, rather than gas and constipation
drinking water with a squeeze of lemon or lime, rather than fruit juice or beverages with flavorings or artificial sweeteners
drinking teas that can help ease digestion and reduce gas, such as those that contain chamomile, fennel, peppermint, or turmeric
Other tips
Some behaviors cause a person to swallow air, and this can lead to gas.
Garlic Benefits and Side Effects
Tips include:
not chewing gum
not eating hard candy
taking your time when eating and drinking
consume smaller meals more often
avoiding drinking fizzy, or carbonated, beverages, which increase the amount of air in the stomach
not eating foods with added artificial sweeteners
making sure dentures are not too loose
not smoking
do some physical activity
If possible, take a walk after eating. The movement promotes the steady passage of gas through the gut, making episodes of flatulence less likely.
People who regularly experience bloating report that physical activity seems to help reduce the problem.
Gas relief in babies
Babies often have painful gas because their digestive tracts are smaller and their digestive systems are still forming.
The stomach may feel hardened, and they may curl their legs toward their chests, in an attempt to relieve gas pain.
These tips can help to reduce gas in infants:
Use a slower-flow bottle nipple to reduce the speed at which the infant is drinking. Manufacturers have developed bottle nipples specifically for babies with gas.
When breastfeeding, keep track of the foods you consume. Dairy products, tomatoes, and other foods that may cause gas in the mother can do the same in the infant.
Burp the infant often, both during and after feeding.
After the infant eats, place them flat on their back and move their legs as if they are riding a bicycle, to help free up gas. Time spent lying on the stomach, or tummy time, can also help.
A pediatrician may recommend an infant-specific simethicone gas drop. These can help some babies, but it is important to review the dosage with a pediatrician.
Gas relief in pregnancy
Hormonal changes mean that gas is common in pregnancy.
During pregnancy, high levels of progesterone cause the muscles to relax.
This can result in extra gas because digestion takes longer and food spends more time in intestines. It may also lead to bloating and burping.
The following tips can help:
Avoid fried or fatty foods, as they increase digestion time.
Refrain from drinking through a straw, because straws can cause a person to swallow more air.
Sit up straight after eating, to promote the downward flow of digestion.
Take a walk around the block to free up gas, unless there are exercise restrictions.
Wear clothing that is loose, especially around the waist.
Drink plenty of water to stay hydrated and support the movement of digested food.
Eat smaller meals throughout the day to maintain blood sugar levels and consistency in the digestive pattern.
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Medical treatment
Probiotics in yogurt may help by promoting healthy bacteria.
Over-the-counter treatments can often help to reduce gas.
WHY AVOID ONIONS and GARLIC » disadvantages of onion and garlic | Ayurvedic and Sattvic diet
Many contain simethicone, a compound that combines with gas bubbles to make them easier to eliminate.
Some natural therapies target specific enzymes in the intestine.
Some examples of natural therapies and medications that can help include:
lactase, for those who are lactose intolerant
beano, for people who find it difficult to digest foods that contain raffinose, such as fibrous vegetables and beans
probiotics, either in yogurt or supplements, which can promote the growth of healthy bacteria in the stomach
If these types of treatments provide no relief, a doctor may prescribe stronger medications to enhance digestion.
These medications may also reduce other symptoms of irritable bowel syndrome.
When to see a doctor
For some, gas may be mild, if embarrassing, while for others it can indicate a more serious digestive problem, such as a bowel obstruction or malabsorption disorder.
If the following symptoms accompany strong gas, talk to a doctor:
blood in the stool
fever
persistent diarrhea, vomiting, or both
unexplained weight loss
heartburn
Also, contact a doctor if gas starts to occur more frequently and a person can feel it working its way through the digestive system in more places.
The doctor will consider the person’s symptoms, medical history, diet, and current medications.
Blood tests and imaging studies can show signs of inflammation in the digestive tract and help confirm a diagnosis.
Causes of gas
Gas occurs when normal bacteria break down food in the gastrointestinal tract. It can increase when people consume carbonated drinks, chew gum, and other activities.
The gas escapes either through the rectum or the mouth.
If gas is particularly odorous or uncomfortable, it may indicate a medical condition that is preventing the body from breaking down foods completely. Lactose intolerance and celiac disease are two examples of these conditions.
An estimated 1 in 3 people produce methane gas in their intestinal tracts. Methane is a particularly strong-smelling gas that can cause the stool to float in water. Intestinal gas also consists of carbon dioxide and hydrogen.
As gas moves through the digestive tract, it can stretch the stomach and intestines. This can result in sharp, jabbing pain and bloating or cramping that is highly uncomfortable.
How do you get rid of gas quickly?
Trapped gas can feel like a stabbing pain in your chest or abdomen. The pain can be sharp enough to send you to the emergency room, thinking it’s a heart attack, or appendicitis, or your gallbladder.
Producing and passing gas is a normal part of your digestion. But when a bubble of gas gets stuck inside you, you want to relieve the pain as fast as possible. And if you have other symptoms, it’s a good idea to find out what’s causing the pain.
Read on to learn how to relieve trapped gas, what the causes might be, and tips for prevention.
Fast facts about trapped gas
About 5 percent of emergency room visits are because of abdominal pain.
On average, your colon produces 1 to 4 pints of gas a day.
Passing gas 13 to 21 timesTrusted Source a day is normal.
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Here's Why The Royals Don't Eat Garlic Or Onions
Best home remedies for trapped gas
Certain home remedies for relieving trapped gas work better for some people than others. You may have to experiment to see what works best and fastest for you. Most of the evidence behind these home remedies is anecdotal.
Here are some quick ways to expel trapped gas, either by burping or passing gas.
Move
Walk around. Movement may help you expel the gas.
Massage
Try gently massaging the painful spot.
Yoga poses
Specific yoga poses can help your body relax to aid the passing of gas. Here’s a pose to start with:
Lie on your back and extend your legs straight up with your feet together.
Bend your knees and put your arms around them.
Pull your knees down to your chest.
At the same time, pull your head up to your knees. You can also keep your head flat, if it’s more comfortable.
Hold the pose for 20 seconds or more.
Liquids
Drink noncarbonated liquids. Warm water or herbal tea helps some people. Try peppermint, ginger, or chamomile tea.
Use prepared teabags, or make your own herbal tea by steeping ginger root, peppermint leaves, or dried chamomile.
A traditional Persian remedyTrusted Source advises mixing 10 grams each of ground cumin and fennel with 5 grams of ground anise, and steeping them in a cup of boiling water for 20 minutes.
Herbs
Natural kitchen remedies for gas include:
anise
caraway
coriander
fennel
turmeric
Mix one of these ground herbs or seeds into a glass of warm water and drink.
Bicarbonate of soda
Dissolve 1/2 teaspoonTrusted Source of sodium bicarbonate (baking soda) in a glass of water and drink it.
Be careful not to use more than 1/2 teaspoon of baking soda. Too much baking soda taken when you have a full stomach could lead to a stomach ruptureTrusted Source.
Apple cider vinegar
Dissolving 1 tablespoon of apple cider vinegar in a glass of water and drinking it is a traditional remedy for gas release.
Anecdotal evidence suggests this can be effective, but there’s no scientific evidence to support this claim. However, there aren’t any negative side effects to this method.
Best OTC remedies for trapped gas
Many over-the-counter (OTC) remedies exist for gas relief. Again, the evidence for effectiveness may be anecdotal only. You’ll have to experiment to see what works for you.
Here are some products to try.
Enzyme preparations
Products for lactose intolerance may help if you have trouble digesting lactose. But these are usually taken as a preventive measure. These enzyme products include:
Lactaid
Digest Dairy Plus
Dairy Relief
You can find these products in most pharmacies or shop online: Lactaid, Digest Dairy Plus, Dairy Relief.
Why We Should Not Eat Onion and Garlic? Amarendra Das
Alpha-galactosidase is a natural enzyme that helps prevent gas from legumes. There’s some evidenceTrusted Source that it works to prevent gas and bloating. But again, it’s usually taken as a preventive measure.
Beano is a well-known version of this enzyme, available in tablet form.
You can find it at most pharmacies or online: Beano.
Adsorbents
Simethicone products have possible benefits in relieving gas, according to some studiesTrusted Source. They work by breaking up bubbles in gas.
These products include:
Gas-X
Alka-Seltzer Anti-Gas
Mylanta Gas
Activated charcoal tablets, capsules, or powder may also help reduce gas. The charcoal is activated by heating it to make it more porous, which traps gas molecules in the spaces created. However, these products may have unwanted side effects, such as turning your tongue black.
These products include:
Activated Charcoal
CharcoCaps
You can find simethicone and activated charcoal products at most pharmacies or order online by clicking the links below:
Gas-X
Alka-Seltzer Anti-Gas
Mylanta Gas
Activated Charcoal
CharcoCaps
Symptoms of trapped gas
Trapped gas symptoms usually come on suddenly. The pain can be sharp and stabbing. It can also be a general feeling of acute discomfort.
Your stomach may be bloated and you may have stomach cramps.
Pain from gas that collects on the left side of your colon can radiate up to your chest. You may think this is a heart attack.
Gas that collects on the right side of the colon can feel like it might be appendicitis or gallstones.
Causes of trapped gas
There are many causes of trapped gas bubbles. Most are related to the process of digestion. But some may result from physical conditions that need treatment.
Common causes of excess gas Other factors that may cause excess gas Health conditions
digestion persistent post-nasal drip irritable bowel syndrome (IBS)
food intolerance certain medications, such as OTC cold medications Crohn’s disease
bacterial overgrowth fiber supplements that contain psyllium ulcerative colitis
constipation artificial sugar substitutes, such as sorbitol, mannitol, and xylitol peptic ulcers
lifestyle behaviors, such as chewing gum, overeating, and smoking stress
a previous surgery or pregnancy that altered your pelvic muscles
Digestion
Your digestion and gas production are affected by:
what you eat
how fast you eat
how much air you swallow when eating
food combinations
The bacteria, yeast, and fungi in your colon (large intestine) are responsible for breaking down any food that isn’t fully processed by your small intestine.
Some people may be slower at processing and clearing gas in their intestine. This may be because they lack the enzymes required.
Your colon processes carbohydrates like beans, bran, cabbage, and broccoli into hydrogen and carbon dioxide gases. For some people, this can cause an excess of gas that may become trapped.
Food intolerances
Some people do not have enough lactase, which is the enzyme required to digest some milk products. This is called lactose intolerance.
WHAT are your farts telling you? Nutritionist Kim D'Eon decodes main causes of your gas.
Others may have symptoms after eating gluten containing foods, which is called non-celiac gluten sensitivity.
Both these conditions may cause excess gas.
Bacterial overgrowth
Small intestinal bacterial overgrowth (SIBO) occurs when bacteria that normally grows in other parts of the gut starts growing in the small intestine. This may cause more than normal intestinal gas.
Constipation
Constipation is one of the most commonTrusted Source digestive problems in the United States. It’s defined as having fewer than three bowel movements a week, and having stools that are hard and dry.
One common symptom of constipation is the inability to pass gas.
Lifestyle behaviors
Many habits can contribute to more gas production, especially behaviors that allow more air intake when you eat. Examples include:
using a straw to drink
drinking from a water bottle or a water fountain
talking when eating
chewing gum
eating hard candy
overeating
sighing deeply
smoking or using chewing tobacco
Other factors that may cause excess gas
Other causes of excess gas include:
persistent postnasal drip, which causes more air to be swallowed
some drugs, such as OTC cold medications, used long term
fiber supplements that contain psyllium
artificial sugar substitutes such as sorbitol, mannitol, and xylitol
stress
previous surgery or pregnancy that altered your pelvic muscles
Health conditions that may cause excess gas
If your discomfort from gas is prolonged and if you have other symptoms, you may have a more serious digestive problem. Some possibilities include:
irritable bowel syndrome (IBS)
Crohn’s disease
ulcerative colitis
peptic ulcers
All of these conditions are treatable.
Tips for preventing trapped gas
You can lower your risk of getting a painful trapped gas bubble by watching what and how you eat.
It may be useful to keep a food diary. This can help you keep track of the foods and circumstances that lead to a gas bubble. Then you can avoid those foods or behaviors that seem to give you a problem.
Try eliminating foods one by one, so that you can pinpoint possible problems.
Here are some basic tips to start with:
Stay hydrated.
Avoid carbonated beverages.
Drink liquids at room temperature, not too hot or too cold.
Avoid foods known to cause excess gas.
Avoid artificial sweeteners.
Eat slowly and chew your food well.
Don’t chew gum.
Don’t smoke or chew tobacco.
If you wear dentures, have your dentist check on whether they let in too much air when you eat.
Increase your physical activity.
Try some of the home remedies or OTC remedies for gas, and see what might work for you.
Fart free: Why good digestion is essential | Rachel van der Gugten | TEDxTauranga
When to see a doctor
It’s a good idea to see your doctor, if you frequently have trapped gas bubbles, if they last a long time, or if you have any worrisome symptoms.
Other symptoms to watch for include:
unexplained weight loss
bowel movement frequency changes
blood in your stool
constipation
diarrhea
nausea or vomiting
heartburn
loss of appetite
Your doctor can diagnose other possible conditions. They may also advise you to take a probiotic or a prescription antibiotic.
It’s a good idea to discuss the remedies that you’re already trying, especially any herbal supplements.
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Enter your email
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Takeaway
Trapped gas can be acutely painful. It’s usually not serious, but may be a sign of a food intolerance or an underlying digestive problem.
Watching what you eat and taking some preventive measures can help.
Getting rapid relief may take some experimenting with different remedies to see what works for you.
How do you stop gas from eating garlic?
Does garlic cause gas? What about onions? Let's get to the bottom of what's causing your excess gas and bloating. These unexpected foods just might be the culprit.
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Popped blue balloon on paper background; Shutterstock ID 223229134; Job: Taste of HomeIMAGE: AFRICA STUDIO / SHUTTERSTOCK
The Culprits of Gas, According to an Expert
A little gas is healthy, says Massachusetts-based Kate Scarlata, a registered and licensed nutritionist who’s an expert on irritable bowel syndrome. But when gas becomes bothersome or painful, identifying the foods that cause it can relieve unnecessary GI distress. Click onward as Scarlata shares the top seven most surprising foods that cause gas.
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Top view of sliced wholegrain bread on a wooden table.PHOTO: SHUTTERSTOCK / PAGESEVEN
Bread
Wheat bread contains fructan, a water-soluble fiber for which humans lack the digestive enzymes to break down. When our bodies can’t break something down, we get gassy. Scarlata says substituting slow-leavened sourdough wheat bread for traditionally leavened wheat bread can reduce the fructan content and make for easier digestion. (Thank you, sourdough culture!)
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Close-up of assorted pasta in jute bags.SHUTTERSTOCK / SVETLANA LUKIENKO
Pasta
Starches such as pasta (corn and potatoes, too!) produce gas as they break down in the large intestine. Did you know that rice is the only starch that does not cause gas? Try this delicious Jasmine Rice with Coconut & Cherries.
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UberChef Stainless Steel Garlic Press and Peeler Set
Garlic
Garlic is also a source of fructan.To avoid getting gassy, Scarlata recommends cooking chunks of garlic in olive oil in a skillet over low heat, then discarding the garlic. The oil becomes infused with great garlicky flavor, perfect for cooking savory dishes.
After Eating Garlic on Empty Stomach, This Is What Happens With Your Body
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Ripe onions. Onions in marketPHOTO: SHUTTERSTOCK / MARTIN GAAL
Onion
Like garlic, onions contain gas-causing fructans. Onion powder is hidden in many spice blends, sauces and broths. “The fructans are in the bulb on onions,” says Scarlata. “For onion flavor without the gassy consequences, try the green part of scallions or chives.” Experiment with these Chinese Scallion Pancakes.
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Soy milk in glass and soy bean on spoon it on white table background with lighting in the morningSOMRAK JENDEE/SHUTTERSTOCK
Soy Milk
One of Scarlata’s patients says her gas and painful bloating disappeared completely when she stopped her daily soy latte habit. Most soy milk in the U.S. is made with whole soybeans that contain galacto-oligosaccharide, a fiber that our gut microbes consume rapidly to create gas. “Switch to almond milk,” Scarlata says. “It is low in fermentable carbs and is a lower gas-making option.
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Various granola bars isolated on white backgroundPHOTO: SHUTTERSTOCK / BAIBAZ
Granola Bars
Many commercial granola bars contain chicory root to boost fiber content. Chicory root is a rapidly fermented fiber that can result in copious gas for some people. Seek out bars without chicory root, or make your own, like these easy Cinnamon Granola Bars.
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Ripe red apples on wooden backgroundPHOTO: SHUTTERSTOCK / AFRICA STUDIO
Apples
Another secret culprit for gas is sorbitol, a sugar found naturally in fruits including apples, pears, peaches and prunes. If they’re bothersome to you, eat them in moderation, or simply enjoy these fruits in easygoing gas-friendly surroundings.
How long does gas from garlic last?
Garlic is delicious. But if you consume enough of it, its stench can repel not only vampires but any person within a 5-foot radius.
What's behind garlic breath that makes it so offensive? In a video, the folks at the American Chemical Society and the chemistry blog Compound Interest lay out the chemicals responsible for the odor.
Chopping or crushing garlic releases the compound allicin, which then breaks down into four other smelly compounds. The most mischievous of them is allyl methyl sulfide, which can linger in your body for a long time. It not only causes your breath to go rank, but as it seeps into your bloodstream, it also gets into your sweat and pee.
It can be incredibly difficult to get rid of the stench once you've ingested this chemical. "Humans and animals are exquisitely sensitive to the most tiny amounts of sulfur compounds," says Eric Block, a professor of chemistry at the State University of New York in Albany, and the author of Garlic and Other Alliums.
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It makes our mouth water, but it makes our breath stink.
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Once you metabolize these compounds, the smell goes away, Block tells The Salt. But that can take a while — up to two days, though it varies in each person.
Some people can break it down quickly, but "I'm not one of those," he says. "I'm a garlic lover, and my wife — who has an excellent sense of smell — says even 48 hours after eating a garlic meal, she can smell it on my skin."
Some research suggests that the fat in milk may help us break down the allyl methyl sulfide more quickly. The ACS video also suggests parsley.
But these sorts of remedies may be iffy, Block says; instead he recommends masking garlic with other strong smells.
Citrus can help, says Bhimu Patil, a horticulturist at Texas A&M University, but that's based on anecdotal evidence.
How To Get Rid of Abdominal Gas and Bloating? – Dr.Berg
Garlic — especially when it's eaten raw — is good for you, Patil says. "Maybe eat it at night," he says. "That way you can also lead a social life."
But if you're gorging on garlic because you think it'll quash your cold or reduce your risk of getting cancer, don't get your hopes up too much.
Some preliminary studies show that garlic's antimicrobial properties may benefit our health, Patil says. And epidemiological studies that look at countries where people consume a lot of garlic suggest that it may reduce the risk of developing cancer.
But, he says, "We need to do more analysis. We need to really understand the role of these compounds in garlic — both good and bad."
And since garlic is so pungent, most of us probably don't eat enough to actually reap any major health benefits, Block says.
It does stop the spread of disease in at least one way, though, Block says. "As I once heard a comedian say, by eating garlic you'll have such bad breath that no one wants to come near you."
What is the fastest way to relieve gas from garlic?
The thought of passing gas at an inappropriate time and in front of people is among the worst fears. Gas is one of the most common and embarrassing health issues. Although it is not a disease and is part of the normal digestion process, gassy stomach can be a painful condition. It can lead to bloating, stomach pain, stomach cramps and heaviness. This condition of gas accumulating in the digestive system is known as flatulence and it happens when you swallow air while drinking or eating. The digestive system produces excessive intestinal gas, which is a mixture of oxygen, carbon dioxide, methane and hydrogen, when the amount of stomach acid is not sufficient for the digestion. Other reasons for gas include eating spicy food, not chewing the food properly, stress, digestive disorder, bacterial infection and excessive drinking. Excessive gas leads to problems like belching, burping, gas and discomfort. Here are some home remedies to get rid of the gas and bloating. (ALSO READ Home remedies for constipation: 5 natural remedies to relieve constipation).Also Read - What Is Future Of India's Healthcare System In 2022? Explained By Expert; Watch Video
1. Ginger, cardamom and fennel
Ginger is a miracle herb and is used in home remedies to treat diseases like headache, tummy ache and sore throat. It can also be used to get relief from the gas problem and it is an effective remedy for indigestion. Also Read - Explained: New Covid-19 Guidelines For RT-PCR Test; Watch Video
Ginger tea
Ginger tea
Method: Take a teaspoon of ground ginger, one teaspoon of cardamom and fennel seeds. Mix all the ingredients together and take a teaspoon of this mixture and add it to a cup of water. Also, add a pinch of asafoetida or hing in the water. Drink this solution twice daily. You can also chew a piece of ginger or drink ginger tea to help proper digestion and control gas production in the stomach. Also Read - Common Cold Virus May Protect You Against Covid-19: Study
2. Garlic with black pepper and cumin seeds
Garlic is another option to treat the gas problem. It contains healing property and helps in proper digestion. Add garlic to your meals and soups to reduce the formation of gas.
Garlic and black pepper
Garlic and black pepper
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Method: Take a cup of water and boil it. Now, take a few cloves of garlic and grind it. Add the ground garlic into the water. Add a few black pepper corns and cumin seeds. Let it boil for coupel of minutes and then take it off the fire. Strain the drink and let it cool. Drink this thrice day.
3. Ajwain or Carom Seeds
Ajwain or the carom seeds are effective in treating the gas problem. Thymol present in the carom seeds triggers release of gastric juices, which help in proper digestion of the food.
Carom seeds
Carom seeds
Method: Take half a teaspoon of carom seeds and gulp it down with a cup of water. Do this once a day to get relief from gas. (ALSO READ Home remedies for acidity: Try these 11 easy ways for quick relief from acidity).
4 Ways to Battle Bloating
4. Buttermilk
Buttermilk is an excellent remedy for flatulence and it will calm your stomach.
Buttermilk
Buttermilk
Method: Take a glass of buttermilk and add a pinch of black salt and ground carom seeds. Mix it well and drink it once or twice a day to get relief from the gas problem.
5. Steamed pumpkin
Pumpkin helps in reducing the formation of gas in the stomach. For this remedy, all you need is pumpkin.
Pumpkin
Pumpkin
Method: Take a cup of pumpkin and steam it. You can also have it raw or baked or boiled. Eat it every day. (ALSO READ Headache due to acidity: Home remedies to cure headache due to acidity).
6. Apple cider vinegar and water
Apple cider vinegar is another remedy for flatulence. It treats gas and soothes stomach. It is advisable to use apple cider vinegar for the remedy but if you do not have it, you can use regular vinegar.
Apple cider vinegar
Apple cider vinegar
Method: Take a glass of warm water and add two teaspoons of apple cider vinegar to it. Drink it once a day, preferably in the morning.
7. Warm lemon water
Lemon helps in digestion as it contains acid that triggers formation of hydrochloric acid, which breaks down food. Lemon is also effective in the treatment of gas and bloating.
Lemon water
Lemon water
Method: Take a glass of warm water and add around two tablespoons of lemon juice into it. You can also add three lemon wedges instead of lemon juice. Stir it and drink this lemon water in the morning on an empty stomach.
Bloating is when your belly feels swollen or enlarged after eating.
It is usually caused by gas or other digestive issues (1Trusted Source).
Bloating is very common. About 16–30% of people say they experience it regularly (2Trusted Source, 3Trusted Source).
Although bloating may be a symptom of a serious medical condition, it is usually caused by something in the diet (4Trusted Source).
Here are 13 foods that can cause bloating, along with suggestions on what to eat instead.
(People often confuse “bloating” with “water retention,” which involves increased amounts of fluid in the body. Here are 6 simple ways to reduce water retention.)
Best ways to fight bloating and digestive distress
1. Beans
Beans are a type of legume.
They contain high amounts of protein and healthy carbs. Beans are also very rich in fiber, as well as several vitamins and minerals ( 5Trusted Source).
However, most beans contain sugars called alpha-galactosides, which belong to a group of carbs called FODMAPs.
FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols) are short-chain carbohydrates that escape digestion and are then fermented by gut bacteria in the colon. Gas is a byproduct of this process.
For healthy people, FODMAPs simply provide fuel for the beneficial digestive bacteria and should not cause any problems.
However, for individuals with irritable bowel syndrome, another type of gas is formed during the fermentation process. This may cause major discomfort, with symptoms like bloating, flatulence, cramping and diarrhea (6Trusted Source).
Soaking and sprouting the beans is a good way to reduce the FODMAPs in beans. Changing the soaking water several times can also help (7Trusted Source).
What to eat instead: Some beans are easier on the digestive system. Pinto beans and black beans may be more digestible, especially after soaking.
You can also replace beans with grains, meat or quinoa.
2. Lentils
Lentils are also legumes. They contain high amounts of protein, fiber and healthy carbs, as well as minerals such as iron, copper and manganese.
Because of their high fiber content, they can cause bloating in sensitive individuals. This is especially true for people who are not used to eating a lot of fiber.
Like beans, lentils also contain FODMAPs. These sugars may contribute to excessive gas production and bloating.
However, soaking or spouting the lentils before you eat them can make them much easier on the digestive system.
What to eat instead: Light colored lentils are generally lower in fiber than darker ones, and may therefore cause less bloating.
3. Carbonated Drinks
Carbonated drinks are another very common cause of bloating.
These drinks contain high amounts of carbon dioxide, a gas.
When you drink one of these beverages, you end up swallowing large amounts of this gas.
Some of the gas gets trapped in the digestive system, which can cause uncomfortable bloating and even cramping.
What to drink instead: Plain water is always best. Other healthy alternatives include coffee, tea and fruit-flavored still water.
Bloated? You're Not Alone.
4. Wheat
Wheat has been highly controversial in the past few years, mainly because it contains a protein called gluten.
Despite the controversy, wheat is still very widely consumed. It is an ingredient in most breads, pastas, tortillas and pizzas, as well as baked goods like cakes, biscuits, pancakes and waffles.
For people with celiac disease or gluten sensitivity, wheat causes major digestive problems. This includes bloating, gas, diarrhea and stomach pain (8Trusted Source, 9Trusted Source).
Wheat is also a major source of FODMAPs, which can cause digestive problems in many people (10Trusted Source, 11Trusted Source).
What to eat instead: There are many gluten-free alternatives to wheat, such as pure oats, quinoa, buckwheat, almond flour and coconut flour.
There are several alternatives to conventional wheat bread in this article.
5. Broccoli and Other Cruciferous Vegetables
The cruciferous vegetable family includes broccoli, cauliflower, cabbage, brussels sprouts and several others.
These are very healthy, containing many essential nutrients like fiber, vitamin C, vitamin K, iron and potassium.
However, they also contain FODMAPs, so they may cause bloating in some people (12Trusted Source).
Cooking cruciferous vegetables may make them easier to digest.
What to eat instead: There are many possible alternatives, including spinach, cucumbers, lettuce, sweet potatoes and zucchini.
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Your privacy is important to us. Any information you provide to us via this website may be placed by us on servers located in countries outside of the EU. If you do not agree to such placement, do not provide the information.
6. Onions
Onions are underground bulb vegetables with a unique, powerful taste. They are rarely eaten whole, but are popular in cooked meals, side dishes and salads.
Even though they’re usually eaten in small quantities, onions are one of the main dietary sources of fructans. These are soluble fibers that can cause bloating (13Trusted Source, 14).
Additionally, some people are sensitive or intolerant to other compounds in onions, especially raw onions (15Trusted Source).
Therefore, onions are a known cause of bloating and other digestive discomforts. Cooking the onions may reduce these digestive effects.
What to eat instead: Try using fresh herbs or spices as an alternative to onions.
7. Barley
Barley is a commonly consumed cereal grain.
It is very nutritious, since it is rich in fiber and contains high amounts of vitamins and minerals like molybdenum, manganese and selenium.
Because of its high fiber content, whole grain barley may cause bloating in individuals who are not used to eating a lot of fiber.
Furthermore, barley contains gluten. This may cause problems for people who are intolerant to gluten.
What to eat instead: Refined barley, like pearl or scotch barley, may be tolerated better. Barley can also be replaced with other grains or pseudocereals like oats, brown rice, quinoa or buckwheat.
8. Rye
Rye is a cereal grain that is related to wheat.
How to eat garlic (CORRECT way)?
It is very nutritious and an excellent source of fiber, manganese, phosphorus, copper and B-vitamins.
However, rye also contains gluten, a protein that many people are sensitive or intolerant to.
Because of its high fiber and gluten content, rye may be a major cause of bloating in sensitive individuals.
What to eat instead: Other grains or pseudocereals, including oats, brown rice, buckwheat or quinoa.
9. Dairy Products
Dairy is highly nutritious, as well as an excellent source of protein and calcium.
There are many dairy products available, including milk, cheese, cream cheese, yogurt and butter.
However, about 75% of the world’s population can’t break down lactose, the sugar found in milk. This condition is known as lactose intolerance (16Trusted Source, 17Trusted Source).
If you’re lactose intolerant, dairy can cause major digestive problems. Symptoms include bloating, gas, cramping and diarrhea.
What to eat instead: People who are lactose intolerant can sometimes handle cream and butter, or fermented dairy like yogurt (18Trusted Source).
Lactose-free milk products are also available. Other alternatives to regular milk include coconut, almond, soy or rice milk.
10. Apples
Apples are among the most popular fruits in the world.
They are high in fiber, vitamin C and antioxidants, and have been linked with a range of health benefits (19Trusted Source, 20).
However, apples have also been known to cause bloating and other digestive issues for some people.
The culprits are fructose (which is a FODMAP) and the high fiber content. Fructose and fiber can both be fermented in the large intestine, and may cause gas and bloating.
Cooked apples may be easier to digest than fresh ones.
What to eat instead: Other fruits, such as bananas, blueberries, grapefruit, mandarins, oranges or strawberries.
11. Garlic
Garlic is incredibly popular, both for flavoring and as a health remedy.
Like onions, garlic contains fructans, which are FODMAPs that can cause bloating (21Trusted Source).
Allergy or intolerance to other compounds found in garlic is also fairly common, with symptoms such as bloating, belching and gas (22Trusted Source).
However, cooking the garlic may reduce these effects.
NEVER EAT GARLIC IF YOU HAVE ANY OF THESE CONDITIONS IT CAN CAUSE SERIOUS HEALTH PROBLEMS
What to eat instead: Try using other herbs and spices in your cooking, such as thyme, parsley, chives or basil.
12. Sugar Alcohols
Sugar alcohols are used to replace sugar in sugar-free foods and chewing gums.
Common types include xylitol, sorbitol and mannitol.
Sugar alcohols are also FODMAPs. They tend to cause digestive problems, since they reach the large intestine unchanged where the gut bacteria feed on them.
Consuming high amounts of sugar alcohols may cause digestive issues, such as bloating, gas and diarrhea.
What to eat instead: Erythritol is also a sugar alcohol, but it is easier on digestion than the ones mentioned above. Stevia is also a healthy alternative to sugar and sugar alcohols.
13. Beer
Everyone has probably heard the term “beer belly” used before.
It refers not only to increased belly fat, but also to the bloating caused by drinking beer.
Beer is a carbonated beverage made from sources of fermentable carbs like barley, maize, wheat and rice, along with some yeast and water.
Therefore, it contains both gas (carbon dioxide) and fermentable carbs, two well-known causes of bloating. The grains used to brew the beer also often contain gluten.
What to drink instead: Water is always the best beverage, but if you are looking for alcoholic alternatives then red wine, white wine or spirits may cause less bloating.
Other Ways to Reduce Bloating
Bloating is a very common problem, but can often be resolved with relatively simple changes.
10 Harmful Side Effects of Eating Raw Garlic in Empty Stomach
There are several strategies that can help reduce bloating, outlined in this article.
If you have persistent digestive problems, then you may want to consider a low-FODMAP diet. It can be incredibly effective, not just for bloating but for other digestive issues as well.
However, make sure to also see a doctor to rule out a potentially serious medical condition.
Take Home Message
If you have problems with bloating, then chances are that a food on this list is the culprit.
That being said, there is no reason to avoid all of these foods, only the ones that cause you problems personally.
If you find that a certain food consistently makes you bloated, then simply avoid it. No food is worth suffering for.
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