Game World!: can onions cause gas?

HOW TO TREAT CONSTIPATION AT HOME / HOME REMEDIES TO TREAT CONSTIPATION

While gas may be embarrassing, the truth is, everybody has it. Gas is a normal result of the digestive process. The amount may vary from person to person, but no one is immune.

Yet, many people feel that gas is something to hide. What's more, it can be uncomfortable. For people with inflammatory bowel disease (IBD), gas and bloating are common problems during flare-ups.

This article lists some of the most common foods that cause gas. While there's no way to completely get rid of intestinal gas, avoiding or cutting back on foods that cause it may help relieve some discomfort.

As always, be sure to check with a physician before cutting a food group out of your diet entirely.

Beans

Barbecue baked beans

Jacob Snavely / Photolibrary / Getty Images

Most people know that beans tend to cause more gas than other foods. That is because beans contain oligosaccharides, including raffinose.1 These are large sugars that cannot be broken down or digested in the small intestine.

Instead, the sugar passes undigested into the colon, where it is fermented by the "good" bacteria in your gut. Gas is produced as a byproduct of this process.

Fermentation

Fermentation is a chemical process where microorganisms (like gut bacteria) break down sugars and starches in foods.

Some people find relief from gas when they take an enzyme supplement such as Beano. This product breaks down the sugars in beans to make them easier to digest.

Mushrooms

Fresh Mushrooms

James Tse / Getty Images

Mushrooms also contain sugars that are difficult to digest.2 Therefore, eating mushrooms can cause gas because the small intestine does not fully digest these sugars.

Instead, it undergoes fermentation in the large intestine. The gas produced by fermentation then exits as intestinal gas.

Even so, mushrooms are a healthy food with disease-fighting properties. A 2021 study suggests eating more of them can significantly reduce the risk of developing cancer.3

So, unless eating them is too uncomfortable for you, it's likely best not to cut them out completely.

Study: Eating More Mushrooms Could Lower Your Cancer Risk by 45%

10 Health Benefits of Onion

Milk and Milk Products

Milk

Sasta Fotu / EyeEm / Getty Images

If you're one of the many lactose-intolerant adults, dairy products can cause a significant amount of gas and bloating.

People who are lactose intolerant lack the enzyme lactase, which is necessary to break down lactose (milk sugar).4 This results in gas and bloating, among other symptoms.

Besides milk itself, dairy products such as ice cream, cheese, and yogurt contain lactose. In addition, there may be dairy ingredients in other products, so it's essential to read labels carefully.

You may find that taking lactase supplements helps reduce or prevent gas symptoms when you eat dairy.

If you avoid dairy altogether, you will need to find other food sources for your daily calcium intake.

Note that lactose intolerance is different than a true milk allergy. People with a milk allergy should avoid milk in any form at all times.

Wheat

Whole Wheat Version of Harvest Bread

J.McGavin

People don't often think of wheat as a food that causes gas. However, the starch in wheat creates gas when it is broken down in the large intestine by good bacteria. Whole wheat and bran, in particular, may be the culprits.

Wheat also contains a natural sugar called fructose. Any undigested fructose from wheat may ferment in the large intestine and lead to gas.5

Fruit and Fruit Juice

Fruit Bowl

Westend61 / Getty Images

Fruits are especially well-known for causing excess gas.6 The reason is that fruit (like wheat) contains fructose. Some common fruits that lead to gas include:

Apples

Apricots

Cherries

Peaches

Pears

Plums

Prunes

Juices and fruit drinks

If you eat more fruit than your body can digest, your body breaks down the remaining fructose by fermentation. This process can result in gas.

Is There a Link Between Fructose Intolerance and IBS?

Cruciferous Vegetables

Cabbage in a basket

Diana Miller / Cultura / Getty Images

These healthy vegetables are notorious for causing gas.6 That's because the small intestine does not completely digest the fiber in them.

The large intestine creates gas when the good bacteria go to work digesting these vegetables. Cruciferous vegetables include:

Broccoli

Cabbage

Cauliflower

Brussels sprouts

Eating small servings of these vegetables and increasing the amount slowly over time may help reduce the amount of gas they produce.

Other vegetables that often cause gas include asparagus, artichokes, and onions.

Onions - What's the Difference?

Sugar-Free Sweeteners

Close-Up Of Sugar And Sweetener Packets In Container At Cafe

Sharon Pruitt / EyeEm / Getty Images

Many foods labeled as "sugar-free" or "diet" often contain sweeteners such as xylitol, mannitol, sorbitol, or erythritol.7 These are naturally occurring sugar alcohols that are added to foods and drinks to make them sweeter.

When bacteria break these sugars down in the large intestine, gas results. If you're trying to avoid these sugars, it's important to read food labels closely.

Drinks with High-Fructose Corn Syrup

Cola in Glass

Jose Luis Pelaez / The Image Bank / Getty Images

High-fructose corn syrup can produce gas as your gut breaks down the fructose. Many sweetened drinks and sodas are made with high-fructose corn syrup instead of sugar.

The effects can be even worse if it's in a carbonated drink, which often introduces additional gas into your intestinal tract.8 So, if you don't burp the excess gas out, it will come out the other end.

Sugars May Be the Culprit Behind Your IBS Symptoms

Summary

Many foods can contribute to excess gas. Most of the time, gas is caused when undigested sugars or fiber reach the large intestine and are broken down by bacteria. Common gassy foods include dairy, specific fruits and vegetables, beans, and sugars.

A Word From Verywell

Excess gas can be both embarrassing and uncomfortable. Look over the list of common food culprits to see if reducing certain foods helps. In addition, some supplements may help you be able to eat the foods you love.

Most often, it's not a good idea to cut out entire food groups. Therefore, finding a balance is usually your best bet. In fact, with some of the foods, slowly building up a tolerance can help.

Figuring out what is best for you can take some time and experimentation. So be sure to ask your doctor or nutritionist for guidance.

Ah, bloating. Feeling five months pregnant and being constricted by our now-tight jeans is always fun. And it’s usually after eating a delicious meal like pizza.

There are many reasons for belly bloat, many of which are dependent on the individual. But there are a few common foods and drinks that can cause this stomach upset.

“Bloating can be caused by the production of gas, usually due to fermentation of foods in the gut,” nutritionist Fiona Tuck told HuffPost Australia.

1. Legumes

We all know the ‘beans, beans, the magical fruit’ rhyme, and when it comes to bloating, legumes like lentils, chickpeas and kidney beans are major culprits.

“Beans contain sugars called alpha-galactocides, which are fermented by gut bacteria in the colon,” Tuck said. “The fermentation process can produce gas in some people, leading to bloating.”

GETTY

However, there are a few tricks to make legumes more digestible (and less gas-producing). If the beans are canned, rinse them under water using a colander until the 'soapy' film disappears.

"If they're dried legumes, soak them well prior to cooking," Tuck said.

2. Onions

We cook with, and eat, onions on a daily basis and they are often the cause of bloating, especially when raw. This is because onions are high in FODMAPs -- a collection of short chain carbohydrates and sugar alcohols found in foods naturally or as food additives.

"FODMAP-containing foods are quickly broken down by gut bacteria, producing gas which can lead to bloating," nutritionist Zoe Bingley-Pullin told HuffPost Australia.

3. Garlic

Like onion, garlic is considered a FODMAP food and can cause bloating and other digestive issues in some people.

"These are high in fructans, which can be more difficult to digest for those with more sensitive digestion, thereby contributing to bloating, gas and pain," Tuck said.

The Ultimate Guide to ONIONS

Cruciferous veggies like brussels sprouts and broccoli can cause bloating and excess gas for some people.

Cruciferous veggies like brussels sprouts and broccoli can cause bloating and excess gas for some people.KARAIDEL

4. Cruciferous vegetables

"Sulphur-containing vegetables including broccoli, brussel sprouts, cabbage and cauliflower are extremely gassy and are common culprits of bloating," Bingley-Pullin said.

Other cruciferous veggies include rocket, radish, wasabi and bok choy.

To make these vegetables, including garlic and onion, more digestible, Bingley-Pullin recommends avoiding eating them raw.

"Avoid excessive raw vegetables and opt for lightly steamed. Or cook vegetables well or make into a soup for better digestion."

5. Gluten

If you consistently become bloated after eating anything containing gluten -- bread, pizza, cereal, crispbreads, biscuits -- you may have an intolerance or sensitivity to gluten.

"Gluten is a protein found in wheat and grains. Some people are more reactive to gluten and can experience side effects such as tummy pain and bloating," Tuck said.

If this is the case, check in with your GP and avoid self-diagnosing.

ELENATHEWISE

6. Fruit and dried fruit

Fruits such as apples and pears are high in FODMAPs and, as such, can cause bloating issues for those with IBS or digestive issues.

"Some fruits, especially dried fruits, are higher in sugars which can lead to fermentation in the gut and bloating," Tuck said.

7. Fizzy drinks

Always have a soft drink or soda water when eating? If you feel bloated afterwards, it may be because the air bubbles in the soft drink can increase the amount of air in your digestive tract.

"Carbonated beverages can cause gas to build up and lead to feelings of bloating," Tuck said.

Drink water throughout the day to aid digestion.

Drink water throughout the day to aid digestion.GETTY IMAGES/ISTOCKPHOTO

Bloating can also come about due to the way we eat.

“Eating too fast and in a stressed state and not chewing food well can cause bloating,” Bingley-Pullin said.

At meal times, sit down away from distractions (TV, smart phone, emails), slow down and savour every bite.

To help reduce bloating, try these tips:

Sip peppermint tea after the meal

Avoid carbonated beverages

Chew each bite until liquid before swallowing

Avoid overeating at meals and try enjoying 5-6 smaller meals daily instead

Cut back on sugary food, sugary drinks and alcohol

Stay hydrated throughout the day to help fibre travel through the gut

Do gentle exercise like walking to stimulate digestion and alleviate wind

If you experience bloating on a regular basis, it’s a good idea to detail your diet on paper to tease out which foods are causing issues, and get in touch with your GP.

“Keep a food diary and take note of which foods are triggering symptoms,” Bingley-Pullin said. “Speak to your healthcare professional about the trialling the low FODMAP diet if it’s severe.”

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I Did the Low FODMAP Diet for 3 Months for Extreme Bloating & Gas (The Results were SHOCKING)

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Stomach bloating: This staple food could cause stomach pain and cramping

STOMACH bloating is often caused by a reaction to something in the diet. Remove this staple food from your diet to avoid the painful bloat and cramps.

By LUKE ANDREWS

08:40, Mon, Jul 30, 2018 | UPDATED: 08:50, Mon, Jul 30, 2018

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Doctor Oz explains top causes of stomach bloating

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Stomach bloating could be caused by eating onions a nutritionist has suggested.

“Onions are one of my biggest bloating triggers,” said Maeve Madden, decrying the staple food.

“For me, onion is the most critical ingredient to find an alternative for as it seems to be in every recipe.

“I have completely cut onion out of my diet - and that includes white, red and brown onions, shallots and the white part of spring/salad onions and leeks,” she continued in her new book ‘Beat Your Bloat’.

Onions could cause stomach bloating pain and cramps as they contain fructose.

What causes gas?

While flatulence gets a bad rep, not all gas is bad gas: The average healthy person passes gas around 14 times a day, most of it unnoticed.[1] Some gas comes from the air you swallow through carbonated drinks, chewing gum, or eating too fast. Bacteria in your gut also naturally create gas as they digest foods. Since these healthy farts are mostly made of the same odorless gases in our air, you aren’t emptying rooms on the daily.

Most farts are inconvenient at worst, but the trouble comes when the bacteria in your gut go into fermenting overdrive. Intestinal gas is caused when undigested fermentable particles reach the bacteria in your lower intestines.[2] Some of these bacteria are more potent gas makers than others, breaking down certain complex carbohydrates and sugars with often-odiferous results.

The real offenders are bacteria that form sulfur-containing gases such as hydrogen sulfide, methanethiol, and dimethyl sulfide. In patients experiencing bloating or excessive gas, scientists isolated certain bacteria such as B. wadsworthia as the cause particularly pungent sulfurous gases.[3] While these gases make up very little of the volume of a fart, your nose is extremely sensitive.[4][5]

Food and gas: what’s the connection?

What comes in must go out, so it’s no surprise that food is linked to flatulence. Certain foods allow different bacteria to thrive, which each impact your gas composition. While some foods just undeniably cause gas, you can also trigger problems by switching your diet up too fast for your microbiota to adjust. When faced with foods that cause gas, more sensitive people see rapid swings in their microbiota populations, while others are able to maintain a more stable diversity.[6] This explains why you may experience gas after surprising your body with an exotic lunch, or an unusually fiber-heavy meal.

FODMAPS and gas

Certain carbohydrates famous for promoting gas fall into the category of FODMAPs: fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These sometimes-poorly-tolerated carbohydrates resist breakdown in the upper GI tract, and end up fueling the bad bacteria in your lower gut. Lactose, fructose and sugar alcohols are examples of FODMAPs, as well as raffinose and stachyose, the culprits behind bean farts.

Multiple studies show that reducing FODMAP consumption significantly reduces bloating and flatulence in people with gas-related complaints.[7][8] Many people see improvements from cutting out specific FODMAP carbohydrates that their bodies cannot properly digest, such as lactose or fructose.[9][10]

A low-FODMAP diet also relieves gas and abdominal symptoms in patients with irritable bowel syndrome (IBS).[11][12] People managing other gastrointestinal diseases such as leaky gut syndrome, Crohn’s, celiac disease, or small intestinal overgrowth (SIBO) may be more susceptible to excessive or painful gas caused by fermentables. Just as your gut bacteria influence your mind and mood, high mental stress can also worsen digestive problems that cause gas.[13]

Foods that cause gas, ranked

Some foods have earned their foul reputation in the fart hall of fame. To combat gas, try eliminating the following gas-causing foods from your diet to see which foods may be sabotaging your digestion.

Dairy

Foods That Cause Gas - dairy Intestinal gas and bloating is a common sign of lactose intolerance or malabsorption. When you don’t have enough of the lactase enzyme needed to break down lactose sugars, dairy makes a gassy feast for the bacteria in your colon and large intestine.[14][15] Lactose and dairy proteins can also worsen digestive problems by feeding bad bacteria or triggering inflammation in your gut lining. Luckily, if you can’t tolerate lactose, dairy-free recipes like Bulletproof Coffee, Creamy Vanilla Milkshakes, or Get-Some Ice Cream let you enjoy old favorites without the lactose. Grass-fed butter and ghee contain little to no protein or sugar, so are generally safe to leave in your diet.

Beans and legumes

Foods That Cause Gas beans “Beans, beans, the magical fruit….” While beans aren’t actually a fruit, they are one of the most famously-feared foods that cause gas out there. The musical effects of beans boil down to their high concentrations of FODMAP carbs alpha-galactose, raffinose and stachyose, which bacteria rapidly ferment down to CO2, hydrogen and methane. These gases are odorless, but certain bacteria use the same oligosaccharides to make sulfur, which is why some people’s bean farts smell worse than others.[16]

For a Bulletproof and flatulence-free protein source, stick to clean animal proteins, like wild salmon and grass-fed meat.

Cruciferous vegetables

Foods That Cause Gas vegetables If you’ve ever eaten too much cabbage, you know it can cause major gas. Veggies from the cruciferae family, such as cabbage, broccoli, cauliflower and bok choy, are packed with fiber and raffinose which can cause high gas production, leading to lots of farting or painful bloating. These veggies also contain sulforaphane, which is broken down into the sulfurous compounds behind foul-smelling farts.[17]

While you may be tempted to cut out crucifers to avoid these sulfurous consequences, they might be worth the smell: sulforaphane is highly promising in cancer-prevention.[18] Avoid eating these veggies raw, as cooking, fermenting or steaming can help break down their tough fibers for easier digestion, and don’t overwhelm your gut with too much at once.

High-fructose fruits

Foods That Cause Gas, Ranked (and What to Eat Instead)_High Fructose Fruits Fructose (the sugar found in fruit) is another FODMAP monosaccharide that isn’t always well-tolerated. Sweeteners like coconut sugar, fruit juices, and fruits such as apples, cherries, mango, and watermelon can all provide unhealthy amounts of fructose sugars. Not only can fructose feed your gas-producing bacteria, excess intake can also damage your liver and lead to type 2 diabetes.[19] Treat fruits as a dessert, and choose low-fructose fruits such as blueberries and strawberries.

Sugar alcohols

Foods That Cause Gas, Ranked (and What to Eat Instead)_Sugar alcohols Polyol sweeteners such as erythritol, xylitol, mannitol, and sorbitol can lead to bloating or gas, but usually only if you consume a lot at once, or are sensitive to FODMAPs.[20] Choose monk fruit sweetener or stevia instead.

Garlic and onions

Foods That Cause Gas, Ranked (and What to Eat Instead)_Garlic and onions Both garlic and onions are high in fructans, which (you guessed it) are another gas-causing FODMAP. Fructans are fermented in your large intestine to produce large amounts of hydrogen and methane.[21] What’s worse, garlic and onions are both high in sulfur-containing compounds (aka the stinky stuff).[22] Instead of planting stink-bombs, choose low-FODMAP herbs and spices, such as basil, cilantro, cumin, parsley, rosemary, thyme, and turmeric, to flavor your food. The green part of scallions, or green onions, are also a safe option.

Grains

Foods That Cause Gas, Ranked (and What to Eat Instead)_grains If you want to hit all the FODMAP gas-causing triggers, look no further than grains. Grains provide plenty of fermentable fart-fuel such as fiber, raffinose, and starch. Lectins in grains also cause inflammation and gut damage, which can worsen your sensitivity.[23]

Quick tips to hack your gas

Keep a food journal: Each body is different. Jot down what you eat to help narrow down what foods do or don’t digest well.
Try an elimination diet: Eliminate the foods in the section above for two weeks, then gradually re-introduce them to see if your symptoms return. Your food journal will help pinpoint the culprit.
Use activated charcoal: While charcoal won’t bind gas in your intestine, it can relieve symptoms by binding some of the guilty proteins or sugars.[24] Keep Coconut Charcoal Capsules handy for those times when you accidentally eat something you shouldn’t. Lastly, for those days when the wind won’t stop, activated charcoal underwear features fart-filtering fabrics that trap and neutralize odors.

Top 10 Foods to Avoid that Cause Gas and Bloating

You know the feeling of waking up after fasting from the night before where your stomach feels fresh. You feel light as a feather as you cook your morning breakfast. But then sometimes after your first bite, it’s like a balloon just inflated in your stomach, leaving you feeling uncomfortable and bloated.

Top 10 Foods That Cause Gas And Bloating

No one is immune from gas, unfortunately. But when your bloating leaves you in pain because of abdominal distention it could be a problem.

What’s Adding to Your Gas Issues?

Bloating refers to the excess gas in your stomach waiting to be released. The gas could be released by burping, belching, and flatulence. All of these can make you uncomfortable with abdominal pain and even a distended abdomen.

Did you know: About half of gas in the digestive system is swallowed air? Eating food more slowly can help reduce this excess gas.

Fermentable oligo-, di-, monosaccharides, and polyols – or to keep it simple FODMAPs – are chains of carbohydrates found in certain foods that many people can’t digest. FODMAPs escape digestion and are fermented by gut bacteria in the colon, and the byproduct is gas.

If you aren’t struggling with irritable bowel syndrome, or IBS, you probably are also suffering from excessive bloating and gas. In addition to FODMAP sensitivity, gluten and lactose intolerance can also cause stomach bloating symptoms.

Carbonated beverages can also contribute to gas and bloating, so try to limit intake of these drinks.

TIP: Exercise has yet another health benefit; it’s great for your digestion – by enhancing gas clearance and helping to reduce symptoms of bloating.

When to See a Gastroenterologist for Bloating

When your symptoms persist more than a few weeks despite dietary and lifestyle changes

If your symptoms worsen over time

If your symptoms cause significant discomfort or pain

If your symptoms interfere with your daily life activities

Then an evaluation by a gastroenterologist in Plano, TX is recommended to make sure that the symptoms are not caused by a more serious medical condition.

However, further testing can be necessary in some instances to determine the underlying cause. These tests may include:

Colonoscopy

Upper Endoscopy

Breath testing

Tip: Keeping a food diary can help both you and your doctor evaluate your condition.

Top 10 Foods to Avoid that Cause Gas and Bloating

You get to be your own investigator in finding out what foods cause bloating and gas in your body. Since most digestive issues are usually related to the foods you eat, I’ve provided the top foods that cause stomach bloating, gas, and abdominal discomfort in most people. While this list is not inclusive of all foods potentially causing stomach bloating, my hope is that they give you a good basic understanding of how certain foods can affect our health.

Raw cruciferous vegetable – One of the worst foods that cause bloating and gas are raw cruciferous vegetables.

But before you “X” cruciferous vegetables of your list, like kale, cauliflower, broccoli and cabbage off your diet – please, DON’T. It’s important to eat your vegetables, as they are densely packed with good nutrients and essential vitamins for your body.

The little word before cruciferous vegetables – “raw” is crucial. For many people, all they need to do is cook their veggies to break down these plant’s cell walls to help your stomach digest them easier.

Cooking these vegetables also helps to break down the fiber and a sugar molecule called raffinose, which bacteria in the large intestine feed on and can release gas that causes your bloating feeling.

2. Onions – Onions by far are the best flavor enhancer vegetables to a meal. There isn’t one time I leave the grocery store without a bag full of them.

But, onions are a high FODMAP food containing fructan which is soluble fibers that can cause your bloating.

How to Get Rid of Bloating and Abdominal Distention – Remedy For Abdominal Bloating – Dr.Berg

These yummy underground bulb vegetables have so many benefits to fight heart disease with their hypocholesterolemic, hypolipidemic, anti-hypertensive, anti-diabetic, antithrombotic and anti-hyperhomocysteinemia effects that it’s hard to give them up for good.

Fortunately, to limit bloating and gas caused by onions just eat smaller portions and make sure to not eat them raw.

3. Garlic – Similar to onions, garlic adds wonderful flavor to meals and also has great health benefits for your body.

But, garlic contains fructan like onions making them another high FODMAP food. Cooking these kinds of food is always beneficial to help the digestion.

4. Apples – Remember, “An apple a day keeps the doctor away?” Well, not so much when it comes to bloating since apples are higher in fructose and fiber than most fruits.

Fructose is a monosaccharide, so apples are considered a high FODMAP food as well, making it hard to break down in the digestive tract.

Although apples are a great source of fiber, Vitamin C, and antioxidants, which have a wide range of benefits, they can cause stomach bloating in some people. If you have stomach sensitives to apples try to eat smaller portions of the apple throughout the day.

5. Legumes and beans – By earning the name the “musical fruit” it’s not a surprise why beans and legumes such as chickpeas, soybeans, and lentils are a cause of your gas and bloating.

They are considered a high fiber food and are part of the high FODMAP food group since they contain the oligosaccharide sugar molecule raffinose and galactan. Remember raffinose is not fully digested in the small intestine so it ferments in the large intestine which produces gas.

Soaking your beans before cooking them can decrease bloating and help with digestion.

6. Mushrooms – Like the “musical fruit,” mushrooms contain the oligosaccharide sugar raffinose which can contribute to digestive issues.

Like most things, portion control is the main goal. So try small amounts of cooked mushrooms and see if your stomach is less sensitive.

7. Dairy – Dairy products such as milk, cheese, yogurt, and butter are great sources of protein and calcium.

But surprisingly, 65% of Americans are lactose intolerant and dairy products cause bloating, gas, and abdominal cramps. We need the digestive enzyme lactase to break down lactose in our body. This production of lactase normally decreases after our breastfeeding days.

Bloating * Indigestion * Constipation * Acid Reflux – Dr.Berg

Our stores now have an abundance of lactose-free options like almond milk, soy milk, and cashew milk so there are options if you experience issues with diary.

8. Sweeteners – You know the labels “sugar-free.” They aren’t TECHNICALLY sugar-free. Companies are able to put sugar alcohols like xylitol, mannitol, and sorbitol in them to make them a low-calorie option.

These substitute sweeteners contain polyols which is a FODMAPs and again add to your abdominal discomfort

9. Carbonated drinks and beer – I hate to say it, but some of your favorite drinks could be causing your bloating and abdominal discomfort.

Drinks such as beer, sodas, seltzer waters and kombucha can all attribute to bloating and gas since they contain a high amount of gas called carbon dioxide.

10. Wheat – As gluten sensitivity is becoming more widely known, people are understanding the effects of wheat on the stomach.

Wheat is found in so many of our foods like bread, pasta, pizza, and cake. It contains a protein called gluten, and this is what gives people with celiac disease and gluten sensitivity so many of their digestive issues like gas, bloating, and stomach cramps.

Your Bloat Free Diet

A low-FODMAP diet is often recommended for patients whose digestive issues are debilitating. It’s a very strict diet, and some people don’t view it has a long-term option. I suggest trying this diet for some of my patients to get their symptoms under control and then slowly start introducing foods back into your diet to see if they are the cause of your symptoms.

Here is a list of anti-bloating foods that you can eat when bloated and gassy:

Lemon water

Cucumber

Bananas

Papaya

Fennel seeds

Leafy greens

Peppermint, green and chamomile tea

Tomatoes

Dark chocolates

Avocado

Melons

Celery

Basically, certain foods for certain people can cause excess gas to be trapped in the gut and cause pain. For those experiencing these bloating symptoms, foods to specifically try avoiding are those that contain FODMAP carbohydrates.

Gastroenterologist in Plano, TX

Contact your doctor if you think you may have a food sensitivity issue or need help in diagnosing the cause of your bloated belly.

Hard To Digest Foods: Are You Ready For Some Surprises?

By: Julie Mancuso, owner of JM Nutrition, nutritionists and registered dietitians at JM Nutrition, Sarah Jabeen, MD

In this post:

List Of Hard To Digest Foods

The Underlying Reasons Why These Foods Are Hard To Digest

Some foods are hard to digest, pure and simple.

It’s also a fact that most of us experience some form of digestive problem at one point or another, no matter how robust the digestive system. For many of us, the digestive distress is often caused by the foods we eat. Some of these are well-known while others will surprise.

Food and Beverages That Cause Gas And Bloating Stomach

My personal struggle with digestive health and hard to digest foods

Reducing digestive distress is naturally important to me professionally, but also personally because I’ve been struggling with all sorts of gastro-intestinal problems the better part of my adult life.

In fact, it was the primary reason why I decided on a career in nutritional counselling over fifteen years ago.

In all honesty, I still find food digestion challenging at times, but it sure has gotten better since I improved my own eating habits.

I’ve learned a great deal about digestion from extensive research, personal experience, countless consultations with medical practitioners and the experience of my clients.

What’s more, I’ve learned a great deal about what foods are hard to digest and which are more benign. To this day, I always choose what I eat based on the effect it has on my digestive system.

Poor digestion can no doubt lead to frustration. Sometimes determining the root cause of digestive problems takes time, a great deal of time. Besides, the grumbling, churning and general discomfort makes it hard to enjoy life, especially food.

Some hard to digest foods are commonly known, while others are not

To alleviate digestive distress, start with food first.

We all know that if we consume large amounts of fatty, greasy, fried, salty or sweet foods, we are likely to trigger some form of digestive discomfort. This can range from slight churning in some to debilitating cramps and pain in others.

But other, less obvious hard to digest foods exist. These foods can also greatly upset the digestive system, causing rumbling, gas and pain.

Hard To Digest Foods

Raw Onions

Raw onions can be hard to digest, for some.

Onions can cause a good deal more than just leaving you with that pungent onion-breath. Some people pass gas and feel digestive discomfort after eating onions in their raw form, while others burp and bloat.

Why are onions hard to digest?

Onions are hard to digest largely because they contain fructans, which are not absorbed well in the small intestine. In fact, as fructans ferment, they can cause a great deal of digestive distress in the form of bloating, gas and diarrhea.

I recommend avoiding raw onions if your digestive system is sensitive.

Which foods contain fructans?

onions & shallots, as mentioned

garlic

some cereals & grains (wheat, rye, barley, etc.)

savoy cabbage

artichokes

leeks

fennel

Brussels sprouts

asparagus

ripe bananas

watermelon

dried fruit

pistachios

chicory root

and others

Foods that Make You Fart! | Avoid these Foods that cause gas (Flatulence)

Tips to reduce the digestive upset of onions

If you’re just not prepared to give up eating raw onions and must have them on your burger or sandwich, reduce the portion. If the symptoms are reduced or go away altogether, you know you found the cause.

Another way to reduce the severity of the mentioned symptoms is to cook the onions.

Furthermore, you can take digestive enzymes to help to alleviate some of these gastrointestinal disturbances caused by raw onions.

When considering taking supplements, it is always a good idea to seek the help of a qualified practitioner who can help you select the right digestive enzymes. Please don’t take it upon yourself to do so.

Raw fruits and vegetables

And you thought all fruits and vegetables were good for you…

Well, they no doubt are, for a number of reasons.

Some people, however, experience gastrointestinal problems when digesting certain fruits and vegetables. This fact is often omitted from lists of hard to digest foods.

Fruits and vegetables, however, may upset digestion.

Why are some fruits and vegetables hard to digest?

Some fruits and vegetables contain an insoluble fibre—a fibre that does not dissolve in water. While such fibre has the benefit of passing through a person’s system rather quickly, taking other foods with it, and thereby helping to clean out your system, it can also irritate the walls of your colon in the process. This can cause discomfort and even pain.

Therefore, limit eating some vegetables (more on that later) and the skins of fruits and vegetables because they can be harder to digest.

Again, the best way to tell if these are responsible for your digestive problems is to keep a food log where you note the eaten foods and how they make you feel shortly consumption. Do so for at least a week and try to identify a pattern.

If you find that your digestive system reacts well to fruits and vegetables, then move on to the next food item on the list.

To learn more about the difference between raw and cooked vegetables, take a look at the interview from JM Nutrition’s own Registered Dietitian, Lyndsay Hall: Raw vs. Cooked: How to Get the Most Out of Your Vegetables, Reader’s Digest Best Health Magazine.

What Your Farts Say About Your Health

Cabbage and cruciferous vegetables

Cruciferous vegetables are one of those potentially hard to digest foods, at least for some.

But don’t eliminate them from your diet just yet. Reason being, cruciferous vegetables such as cabbage, broccoli and cauliflower have a number of important nutrients needed by humans.

Why is cabbage hard to digest?

That said, however, cabbage and cruciferous vegetables contain indigestible sugars. When these sugars are digested, some people experience gas, flatulence, belching and abdominal discomfort.

Consume in small quantities, if you suspect cruciferous vegetables aggravate the symptoms.

Keep in mind that cooked cruciferous vegetables are much easier on the digestive system. If cooking does little to avert the mentioned aches and pains, eliminate them altogether to see if you feel the difference.

Discover more about cruciferous vegetables and digestion.

Corn

Corn contains a good deal of the necessary, healthy fibre, which we all need to promote digestive movement and to keep us full for longer. That’s a good thing.

Why is corn hard to digest?

Corn, however, has another type of fibre called cellulose—something humans have a difficult time breaking down. The end result: abdominal pain and gas.

If you’re going to consume corn, chew thoroughly to help digestion.

Why am I so gassy?

Dairy

For some time now dairy has found its way onto many lists of the worst foods for digestion.

It’s important to remember that dairy doesn’t adversely affect all people, only some. It also affects people in varying degrees, so it may be hard to digest for you, but not your loved one.

Furthermore, dairy contains lactose, which is not easily broken down by the digestive system.

As you no doubt know, some people have a complete intolerance to lactose and can become seriously ill upon its consumption. The rest of us, on the other hand, may just experience some gas and bloating, the intensity and frequency of which varies from person to person.

Some people who reduce their dairy intake, experience immediate improvement in this area.

Pay heed to how you feel immediately after ingesting any dairy product.

Keep a food log that lists how you feel after certain foods are eaten to help you to identify a potential pattern. This applies to any ingested food, not just dairy.

Once you recognize a pattern, limit the food or eliminate it altogether, if need be.

What’s better for digestion: goat milk vs. cow milk?

Goat dairy is generally easier to digest because it contains lower levels of a protein called alphaS1-casein than cow’s dairy.

In addition, the fat globules in goat’s milk are much smaller than those of cow’s, further aiding in digestion. Read more about the differences between cow and goat milk.

Spicy foods

There’s a reason why for centuries the Europeans coveted spices like precious stones. Without them, food is bland and, in some cases, barely edible. Used by all cultures, spices are so great in number that most of us aren’t even familiar with many of them.

Spices, however, may impact more than just the flavour of your food. While some people don’t seem to be negatively affected upon the ingestion of spices, others are not as lucky and find them hard to digest.

The matter is complicated even further by the fact that some people are only affected by certain spices, and not others. You’ll have to gauge this yourself by keeping a close eye on how your own body reacts.

Why are spices hard to digest?

The fact is that spices are known to irritate the lining of the esophagus. Potentially, this could lead to discomfort. If you suspect spices are an irritant, consume in small amounts.

Why am I so gassy? | Asking for a Friend

Sorbitol

A sugar-alcohol, sorbitol is an artificial sweetener often found in sugar-free gum and a number of other sweets.

Sorbitol takes a long time to digest and may cause gas build up as a result, particularly in those who are prone to various digestive conditions.

In addition, chewing gum itself can cause you to swallow a large amount of air. This leads to trapped gas and possible discomfort or even pain, making the problem worse.

Read more about Sorbitol and its link to gastrointestinal complaints.

Acidic foods

In short, foods such as tomatoes, oranges and lemons have been found to increase acid reflux. As such, put a limit on their consumption, if you have digestive troubles.

Here’s how you can relieve acid reflux, according to Harvard Health. Alternatively, seek the help of a gastrointestinal dietitian who can help you devise an acid reflux diet plan.

Processed foods

Processed foods are packaged foods that are not in their natural form. These foods are often loaded with additives, preservatives and other chemicals.

They also contain sodium, and frequently, white flour. Most of these foods lack the necessary fibre for proper digestion, and subsequently cause constipation. This makes them one of the worst foods for digestion.

Prepare foods from scratch and eat them in their most natural form instead. Doing so is not only better for digestion, but also for your health in general.

Relief Report 015 Does Soup Cause Gas, Bloating, Diarrhea or Constipation?

Beans

We’ve all heard the old saying that beans are hard to digest and cause flatulence. Although we need to dismiss many of the nutrition old wives’ tales as they are simply outdated and have since been proven to be misconceptions, this one is largely true.

Why are beans hard to digest?

Beans contain a complex sugar called oligosaccharide that humans cannot digest without the help of digestive enzymes.

Despite the fact that they are abundant in fibre and high in protein, which are both essential for a healthy diet, the mentioned sugar can cause digestive upset. When it enters the digestive system, it creates gas and potential discomfort.

That is not to say you should strike beans from your diet in their entirety, but consume sparingly if you’re hypersensitive.

The Magic Onion : Things You Didn’t Know Onions Could Do | Home Remedies

Lentils

It is not uncommon to hear people complain about bloating or a generally uneasy feeling after consuming lentils.

Lentils are a nutritional powerhouse. That is, they contain protein, fibre and healthy carbohydrates–not to mention the list of vitamins and minerals.

So why do lentils cause bloating?

There are several reasons, but the primary one being high fibre content. Another is the presence of FODMAPs, which Hopkins Medicine defines as fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly.

Again, it’s important to be mindful when consuming lentils as they may be hard to digest. Observe, gauge and limit, if you find they cause digestive upset.

Red Meat

For some, red meat may be one of those hard to digest foods.

Livestrong states that, “heme iron, which is found in red meats, and high levels of fat can all contribute to an increase in oxidative stress in the digestive system. Oxidative stress is an imbalance between free radical production and antioxidants and can result in inflammation and impairment of gut bacteria.”

This could certainly be a contributing factor to the indigestion that some people experience after eating red meat. An important point to note, however, is that red meat is also high in saturated fats that can further contribute to improper digestion.

Meats with casing

Meats such as sausages are wrapped in casing, which can be hard to digest for some. This is especially true if the casing is artificial rather than natural.

In addition, they are processed which, in and of itself, can be hard on digestion.

The combination of processing and the casing is a digestive double whammy.

Citrus juices

Surprised to see citrus juices on the list of hard to digest foods? Most people are.

Citrus juices, however, can irritate the stomach and cause discomfort in people who are susceptible to acid reflux, often aggravating such symptoms. Pay close attention and see if juice is responsible.

Carbonated drinks

This one is not much of a surprise.

The vast majority of carbonated drinks aren’t good for overall health anyway. But being acidic in nature, carbonated drinks also distend the stomach, causing discomfort in some. Carbonation doesn’t help things either. Plain and simple. Avoid.

What can cause gas pains ? | Good Health for All

Alcohol

In addition to the many adverse effects of regularly consuming alcohol in excessive amounts, certain alcoholic drinks such as beer have been known to trigger gas in some people—a fact that is not widely known by the general population.

Drinking alcohol can also inflame the lining of the stomach, preventing nutrients from being properly absorbed by your system.

What’s more, alcohol dehydrates the body. This lack of proper water intake in itself can lead to constipation, discomfort and pain. Unfortunately, the bottoms up can make your digestive system bottom out, so pay heed.

Related: Healthiest Alcohol: Healthier Alcohol Selections For Weight Loss

Coffee

Why is coffee hard to digest?

Coffee is inherently acidic, which means it can irritate our stomach and cause digestive distress, especially on an empty stomach.

Why coffee on an empty stomach is not a good idea?

If we drink coffee on an empty stomach, it can be hard to digest. This is because our body is in a “fasted” state when gastric secretions are already high awaiting our first meal of the day.

The IBS & Gut Health Clinic states that, “Black coffee can especially irritate your gut if you drink it on an empty stomach. It can reduce the acid your stomach will need for digestion later, which means that it can lead to abdominal pain, cramping, and bloating.”

Gluten

Some people find gluten difficult to digest. This does not just apply to those stricken with Celiac disease. You may even have a mild sensitivity to it and not even know it.

Breads, pastas and cereals are the usual suspects here. But there are some less obvious foods that can also contain a fair amount of gluten. Foods and drinks such as beer, certain sauces, dressings and processed foods can all carry gluten.

It’s important to keep in mind that not all people may experience troublesome symptoms after ingesting gluten, but consider reducing it, if plagued by ongoing digestive problems.

What Your Gases Say About Your Health - How to Eliminate Flatulence and Stinky Gas

Soy

Soy falls under the broader category of legumes. Legumes can be difficult to digest, especially when consumed in large quantities or when intake is suddenly increased from the baseline that your body is used to.

In addition, The American Journal of Clinical Nutrition explains that, “Ingestion of soy products may cause excessive intestinal gas. This gas results from colonic bacterial fermentation of the indigestible oligosaccharides raffinose and stachyose, which are present in high concentrations in legumes.”

As a result, soy may be hard to digest, at least for some.

Conclusion

Hard To Digest Foods Take-Away

The list found here is by no means an exclusive one, but more of a sweeping guideline. Some of the foods listed are common knowledge, but the others not so much. And often, these are the foods that people tend to overlook when trying to pinpoint the causes of their digestive troubles.

If you’re a sufferer who’s looking for answers, I strongly encourage you to reduce or eliminate these foods. Look at the list, follow the suggestions, observe how you feel and discover for yourself. That’s the only sure way of knowing what affects you as an individual.

As always, I encourage everyone to seek the help of a trained digestive health professional in the process to guide you along. Digestive problems can be overwhelming and exasperating—something with which I can certainly empathize, and as such, they require attention.

Onions. Onions are a common food that features in many different types of cooking. ... Onions contain fructose, which the intestine breaks down during digestion. The breakdown of the sugar causes gas to form.

Do onions make you gassy?

Onions. Onions contain a natural sugar called fructose. Like raffinose and sorbitol, fructose contributes to gas when bacteria in the intestines break it down.

Do roasted onions make you fart?

Onions. Onions, artichokes, garlic and leeks all contain fructans – carbs that can cause gas and bloating.

Are cooked onions easier to digest?

It helps to boil the onion briefly in water. This causes the vegetable to lose a few vitamins, but it also makes onions much easier to digest. ... The unpleasant stomach issue does occur for some people when they eat onions. This is due to the healthy essential oils in the onion, which cause gas to form during digestion.

Which onion is more gassy?

Gas. You may experience gas and the flatulence associated with it from eating onions and garlic, says the Linus Pauling Institute, and eating raw onions and garlic may lead to more gas than eating cooked onions and garlic.

How to Caramelize an Onion on the Grill : Beef Stew Recipes & More

42 related questions found

How can I reduce gas in my stomach?

Eat and drink slowly. Taking your time can help you swallow less air. ...

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. ...

Don't smoke. ...

Check your dentures. ...

Get moving. ...

Treat heartburn.

What fruits dont cause gas?

For non-gassy fruit alternatives, try berries, cherries, grapes and cantaloupe. You may also have to skip the milk, as dairy products often are gassy foods. Cheese and ice cream can also be culprits if you are feeling bloated after those food choices.

4 Tricks to Get Rid of Gas Fast

What happens if you eat onions everyday?

May Benefit Heart Health

Onions contain antioxidants and compounds that fight inflammation, decrease triglycerides and reduce cholesterol levels — all of which may lower heart disease risk. Their potent anti-inflammatory properties may also help reduce high blood pressure and protect against blood clots.

Can onions cause stomach problems?

Onions contain fructans, which are soluble fibers that may cause bloating. Fructans also occur in garlic, leek, agave, wheat, and a range of other gas-producing foods. Even in small quantities, onions and garlic can cause bloating and other digestive issues.

What are the disadvantages of onion?

Onions contain compounds called diallyl disulfide and lipid transfer protein, which can cause allergy symptoms like asthma, runny nose, nasal congestion, red eyes, itchy eyes and nose, and contact dermatitis, characterized by a red, itchy rash ( 9 , 10 ).

Why do you fart more as you get older?

Some experts believe that as you get older, you fart more because your metabolism slows down. The food sits longer in your digestive system, creating more gas. Also, your stomach makes less of the acid needed to digest food well. What's more, your digestive system is made up of muscles.

Which Beans cause the most gas?

Among beans, the National Institutes of Health (NIH) says that black beans, navy beans, kidney beans and pinto beans are more likely to give you gas. Black-eyed beans on the other hand, are among the least gassy beans, according to the Cleveland Clinic.

What are gassy foods to avoid?

5. Avoid or reduce intake of gas-producing foods

Beans, green leafy vegetables, such as cabbage, Brussel sprouts, broccoli, and asparagus. ...

Soft drinks, fruit juice, and other fruits, as well as onions, pears, and artichokes. ...

Dairy products as dairy foods and drinks contain lactose, which can also cause gas to build up.

Why do I fart so much when I eat healthy?

Good gut health and a thriving colony of bacteria produce more gas. That's because these bacteria can eat and break down food in your stomach and intestines more easily. While that may produce excess gas, it's a good sign — one that tells you all is well in your digestive tract.

Why do I fart after eating onions?

Onions are a common food that features in many different types of cooking. ... Onions contain fructose, which the intestine breaks down during digestion. The breakdown of the sugar causes gas to form. The gas from onions is also likely to cause an odor.

How to Treat Intestinal Gas | Stomach Problems

Why does my fart smell like onions?

Since sulfur compounds produce the odor related to gas, eating foods high in sulfur compounds will increase the pungency of your flatulence. Foods high in sulfur include meat, poultry, eggs, onions, garlic, broccoli, cabbage, brussel sprouts and cauliflower.

Why does my stomach hurt after eating garlic?

You can also have an adverse reaction to garlic without being allergic to it. This is known as a food intolerance, and is more common. A food intolerance to garlic may cause indigestion, heartburn, or gas. Unlike an allergy, a food intolerance is not caused by the immune system.

What are the symptoms of onion intolerance?

What are the symptoms of an onion allergy?

hives or a rash anywhere on the body.

tingling or itching in the mouth.

swelling of the lips, face, tongue, or throat.

nasal congestion.

difficulty breathing.

nausea and vomiting.

diarrhea.

stomach pain.

What foods are hardest to digest?

Fatty foods, such as chips, burgers and fried foods, are harder to digest and can cause stomach pain and heartburn. Cut back on greasy fried foods to ease your stomach's workload. Try to eat more lean meat and fish, drink skimmed or semi-skimmed milk, and grill rather than fry foods.

Why is onion bad for you?

Eating lots of them can cause gastrointestinal distress for people with sensitive GI tracts or conditions like irritable bowel syndrome and acid reflux, resulting in symptoms like gas, bloating, diarrhea and constipation, Jones says. Even garlic and onion powder may cause these reactions.

Which onion is the healthiest?

Red and yellow onions are richer in antioxidants than other types. In fact, yellow onions may contain almost 11 times more antioxidants than white onions ( 25 ).

Why should we not eat onion and garlic?

Onion and garlic are categorized as Taamasic in nature, and have been linked to invoke carnal energies in the body. Onions are also said to produce heat in the body. Therefore, they are avoided during the Navratri fasts.

Can I eat banana if I have gas?

As bananas ripen, their resistant starch is turned into simple sugars, which are more digestible. As such, eating ripe bananas may help reduce gas and bloating ( 13 ).

What vegetables dont cause gas?

Vegetables

Bell peppers.

Bok choy.

Cucumber.

Fennel.

Greens, such as kale or spinach.

Green beans.

Lettuce.

Spinach.

How can I permanently cure gastric problem?

Twenty effective methods are listed below.

Let it out. Holding in gas can cause bloating, discomfort, and pain. ...

Pass stool. A bowel movement can relieve gas. ...

Eat slowly. ...

Avoid chewing gum. ...

Say no to straws. ...

Quit smoking. ...

Choose non-carbonated drinks. ...

Eliminate problematic foods.

Onions: ubiquitous in almost all cuisines as an essential base upon which to build flavors. They're tasty, and bring so much to a dish...including for many, gas and gastrointestinal discomfort. So, do onions make you fart?

tea, coffee

Hana Brannigan

First of all, I want to specify that there is no way I can diagnose the exact reason for your gassiness from an article. That'd be impossible. To do that I'd need to meet you, ask a lot of specific questions, and smell all of your stinky farts (kidding on that last one).

Super fast ways to get Rid of Gas , Bloating and Flatulence | Dr.Vivek Joshi

What I can offer, however, is some compelling information on the scientific make-up of onions, and potential implications for certain people.

dairy product

Chiara Maras

Onions are super high in FODMAPs. FODMAP is short for fermentable oli-, di-, mono-saccharides, and polyols. Basically, FODMAPs are sugars your body has a hard time breaking down, and they're notoriously super-fermentable and highly osmotic.

This means the bacteria in your gut flock to the FODMAP sugars and try their best to break them down. And this process can lead to a lot of gas and bloating.

onion, garlic, vegetable, pasture

Kirby Barth

FODMAPs also attract lots of water to the intestines, so FODMAPs often bring on diarrhea. If you want to learn more about FODMAPs and which foods are higher and lower in them, check out this legit resource from Standford University.

Seeing as onions are one of the highest FODMAP offenders, it is highly plausible that they can lead to stinky, smelly farts.

candy, onion

Ashleigh Monaco

If you suspect onions make you fart, I would suggest reducing the amount of onions, and FODMAPs in general, that you eat in one sitting (think smaller portions of these foods, or try to space them out throughout your day).

Garlic is also full of FODMAPs (sad, I know), so try adding flavor to dishes with fresh or dried herbs, spices, or flavored oils. This article will give you an even clearer understanding of foods to eat and avoid when your intestines are acting up.

pasture, garlic, vegetable

Alex Frank

Otherwise, enjoy your onions, and your farts too.

How many dinner recipes have you prepared that don't contain onions? Not very many? We thought so. To us, onions (and garlic) are like salt and pepper when it comes to cooking—they don't necessarily stand out as an overwhelming flavor, but they do make any dish taste better.

We're not only fans of onions because they taste good, we're also big fans of their health benefits. What Happens To Your Body When You Eat Onion? A lot of good:

"Onions are packed with antioxidants and anti-inflammatory compounds that reduce the risk of heart disease, lower high blood pressure, and protect against blood clots. They're also great, calorie-free flavoring agents for food," explain Eat This, Not That! Medical Expert Board members and registered dietitians Lyssie Lakatos, RDN, and Tammy Lakatos Shames, RDN, known as The Nutrition Twins.

Despite their essential role in cooking and awesome benefits for your health, there is one side effect of eating onions that is worth being aware of before you slice open your next allium: for some people with sensitive digestive tracts, onions may cause bloating, cramping, and gas. (Related: The One Hack For Cutting Onions, According to an Expert.)

Dairy and Bloating

"For some people who have a hard time digesting them, especially people who have irritable bowel syndrome (IBS), onions can cause painful gas, cramping, and bloating due to their soluble fibers called fructans (oligosaccharides); these fermentable carbs are poorly absorbed in the small intestine," say The Twins.

Experts estimate that only 5-15% of fructans are digested in the small intestine. The remaining carbohydrates make their way down to the colon where they are fermented rapidly. This rapid fermentation can cause a little extra gas, but for those with IBS, this can cause severe bloating, cramping, abdominal pain, and uncomfortable bowel movements.

IBS affects 1 in 7 people, according to Monash University researchers, who are pioneers of the Low-FODMAP Diet: a diet that is low in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly. If you have developed a FODMAP sensitivity and notice that onions have been giving you extra gas, it might be worth connecting with a registered dietitian or health professional to discuss your options, one of which may be to reduce your intake of similar foods or to test for small intestinal bacterial overgrowth (SIBO).

"Fermentable carbs, like those found in onions, are known as FODMAPs," say The Twins. "Restricting high-FODMAP foods can provide massive gut relief for people who are sensitive to them. Even in very small quantities, onions can cause digestive issues. And although cooked onions seem to be better than raw, both can wreak havoc on sensitive digestive tracts," they add.

If you are sensitive to onion, but you're still looking for its flavor in your cooking, there's no need to fret—just try this food hack.

The fructans in onions that cause sensitivities are soluble only in water. That means that when cooking onions in soup or stock, that fructan content will leak out into the water, which can then result in digestive discomfort when you then consume that food. The alternative is to simmer your onions in oil.

"In an oil-based dish, the fructans will not leech out (as fructans are not soluble in oil). Therefore, if you are making something based in oil, for example a stir-fry, it is possible to add a large piece of onion or a whole garlic clove and simply pull the pieces out before adding other ingredients. This way you will have the [flavor] without the fructan content leaching into the meal," according to The Monash University FODMAP Blog.

If you haven't noticed any bloating or cramping when eating onions, then there's no cause for concern. But if you have experience digestive issues after consuming this allium, it's worth connecting with a medical professional. Left unaddressed, you will continue to experience these uncomfortable side effects. To learn more about onions, see Here's How You Should Be Storing Leftover Onions.

For more healthy eating news, make sure to sign up for our newsletter!

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Why do we pass gas? - Purna Kashyap

Onions contain high levels of fructose, a natural sugar present in many fruits and vegetables. Some people have an inability to properly break down and absorb the sugar. If fructose isn’t absorbed into the bloodstream like it should be, it travels down into the lower bowel, providing a feast for the bacteria that live there. As the bacteria “eat” away on the fructose, methane is produced; this can cause bloating, gas, and cramps, and also bad breath. Not a great combination!

Raw onions can give you gas because they contain sulfurous compounds that are broken down by the digestive system into sulfur-containing gases, which are then expelled through the rectum and anus. These gases include hydrogen sulfide, methyl mercaptan, and dimethyl sulfide. These gases have a characteristic "rotten egg" smell.

The release of these sulfur-containing gases is caused by an enzyme called alliinase. This enzyme is activated when raw onions are cut or crushed, and it catalyzes the conversion of alliin to the offensive smelling compounds. So the best way to avoid the release of these gases is to avoid cutting or crushing raw onions.

We're not only fans of onions because they taste good, we're also big fans of their health benefits. What Happens To Your Body When You Eat Onion? A lot of good:

00:16 / 01:23

If you are sensitive to onion, but you're still looking for its flavor in your cooking, there's no need to fret—just try this food hack.

Why do we Fart?

Onions are not everyone's favorite root vegetable—hello, onion breath is a real concern! Aside from needing a breath mint (immediately) after you eat onion, there are a few other less than desirable consequences of eating the veggie. At the same time, onions can offer your body quite a few significant—and some surprising—health benefits that you don't want to miss out on.

Below, we pinpoint just five possible things that could happen to your body when you eat onion, and then, don't miss The 7 Healthiest Foods to Eat Right Now.

00:09 / 00:15

1 You may feel gassy.

street tacos

Shutterstock

Those freshly chopped bits of onion add a little bite (and sweetness) to your tacos—as well as some healthy antioxidants—however, it may also cause you to become gassy after. Onions contain fructose, which is a naturally occurring sugar in many fruits and some vegetables. And when bacteria in the intestines break down fructose, it results in gas.

2 You may experience acid reflux.

Shutterstock

Do you ever include baby candy onions or pearl onions with your tray of roasted veggies? You could gobble up several of these sweet, little bite-size onions if you wanted in just one sitting. However, the consequences may deter you. Aside from gas and gastrointestinal discomfort, you may experience the burn aka heartburn Also known as acid reflux, onions may cause the lower esophageal sphincter (LES)—which sits at the end of your esophagus and separates it from the stomach—to relax and not do its job.

When the LES relaxes, it can let stomach acid creep up into your esophagus, which can result in a burning sensation. Not only that, but the fermentable fiber that's in onion may cause you to burp, which may also trigger acid reflux symptoms.

Get even more healthy tips straight to your inbox by signing up for our newsletter.

3 Your eyes may burn as you're chopping them.

person-chopping-onion-on-cutting-board

Shutterstock

If someone puts you on onion-chopping duty at the dinner party, you may want to reevaluate your friendship with them. This task easily makes the top 10 worst aspects of meal prepping. When you pierce a knife into an onion, you can almost always expect the waterworks to follow, accompanied by an inevitable stinging sensation in your eyes. As it turns out, the reason onions can make you cry is because when you cut into them, they release a chemical called lachrymatory factor (LF)—which is basically a gas.

Claudia Sidoti, Principal Chef and Head of Recipe Development at HelloFresh, previously told us that the key to cutting an onion so that you don't cry is by first soaking the onion in water. Then, be sure to use a sharp knife over a dull one.

"A sharper knife will cause less damage to cell walls, allowing fewer irritants to be released," she says.

4 Improve gut health.

Prebiotic foods for gut health - asparagus leeks onion garlic strawberries bananas

Shutterstock

Probiotics are essential for good gut health, but did you know that probiotics can't work to their full potential without the presence of prebiotics? Onions are quite rich in prebiotics, which are a class of dietary fibers found in various fruits, vegetables, and whole grains that your body cannot digest. Instead, they move to your lower digestive tract and produce an environment for healthy gut bacteria (such as probiotics) to grow and essentially feast on. Remember, probiotics are critical for healthy digestion and can even help improve immune function, so it's very important that your gut is filled with them!

And don't miss What Happens To Your Body When You Start Taking Probiotics.

Quick ways to get rid of gas and bloating | Dr. Hansaji

5 Regular consumption may support heart health.

onions stored in a basket

Kiersten Hickman/Eat This, Not That!

Onions are loaded in antioxidants, and specifically red onions specifically are rich in what's called anthocyanins, which have been shown to reduce the risk of heart disease in several studies. For example, of the 93,600 women observed in a 2013 study, those who had the highest intake of foods rich in anthocyanins were 32% less likely to experience a heart attack than those who ate little to none.

Now, be sure to check out Easy Ways You Can Prevent Heart Disease and Diabetes, According to a Registered Dietitian.

Yep, we are back there again! The unpleasant side effects to a good curry. Indian food is super tasty, yet we can all be left feeling the effects the next day. Curries use a lot of one ingredient… Onions! And while they taste great, they can produce some unwanted side effects. Today we will look at answering the question, why do onions make you fart? And give some really effective solutions to reduce tummy trouble.

Table of Contents

Quick Answer | Why Do Onions Make You Fart?

Onions are full of a certain type of sugar called fructans. Fructans react with your inner gut flora and create lots of gas. Also, all vegetables are alkalising, when they mix with your stomach acid it produces a bubbling reaction. Think of it a little like dropping bicarbonate of soda in a jar of vinegar.

Here’s a quick video to demonstrate the kind of effect we are talking about

Do Onions Cause Stomach Gas? | Curry and What You Need to Know...

If you didn’t think there are onions in curry then its time to think again. Most types of curry dishes contain onions, even if you can’t see them…

Really?

Hell yes.

Most curries you’ll eat are made with an onion base gravy. It is made up almost entirely of onions, along with a few other vegetables, and often some other spices (which can also cause flatulence… We are looking at you Mr. Chilli)

But back to the matter at hand. Why do onions make you fart?

Well, it bubbles down to a couple of things (pun intended)…

Fructans

Here’s something surprising. Onions are high in a type of sugar called fructose. You’ll find fructose in plenty of other fruits and vegetables. Fructose is a naturally occurring sugar. Sugars cannot be fully absorbed by the body, meaning they are present in your digestive tract all the way to the end of the line.

When you eat onions they take a little time to work their way through your system. While they are ‘on the way down’ they react with the bacteria found in your gut. Sugars are an ideal food for fermentation. A byproduct of this process is the production of gas.

You know what another name is for ‘gas’ found in your gut? Or… More appropriately, gas that makes its way out of your gut?

That’s right.

Farts.

Sulphur

If you are suffering from a ‘gas attack’ after eating a food full of onions, like a good curry, then you might notice another attribute.

In fact, other people might just notice it too.

Onions also happen to be really high in sulphurous compounds. Sulphur tends to smell quite bad, so it stands to reason that any ‘byproduct’, released as these compounds are digested, will smell quite bad too.

Often, along with ring sting, you’ll find that your ‘emissions’ aren’t exactly the sweetest smelling things around.

Disgusting, right?

Listen, just blame it on the dog.

CHECKING YOUR STORED ONIONS FOR DEFECTS

Farts Man pinching his nose

Mixing Acids and Alkalines

Most of you will already know that your stomach contains acid. This is what dissolves and breaks down food once you have eaten it.

Onions, like most vegetables happen to be an alkaline. When you combine an acid with an alkaline you get a fizzing and bubbling reaction. If you’ve ever added a mentos mint to a bottle of cola you’ll have seen a strong reaction. Imagine this happening on a smaller scale in your stomach and it is easy to see why you might feel a little gassy after eating so many onions.

Are Foods That Make You Fart Bad for You?

Absolutely not.

Medical data shows that the average human farts between 5 and 15 times per day (amateurs)! If you were to hold this in it can actually be pretty bad for you, not to mention that it is quite painful.

Farting is a normal part of digestion. The millions upon millions of bacteria located in your gut go to work on all foodstuffs. As they work away on breaking down the food, they produce gas as a byproduct which eventually works its way out.

In fact, fructans can be really good for you. They feed the ‘good’ bacteria located in your gut.

Foods that make you fart are not bad for you, it is an entirely normal process (even if the other half doesn’t think so).

How do You Avoid Gas from Onions?

Alright, so you aren’t going to give up on foods containing plenty of onions, so we are going to have to come up with a few solutions.

Here are some top tips to avoiding gas from onions and what you can do to make life a little less fragrant…

1) Try to Avoid Raw Onions...

Any food which is eaten raw is harder for the body to break down. This means it will have a greater effect, especially when it comes to flatulence…

The answer?

Cook your onions. If they are in a curry then this should be the case anyway. When would you eat raw onions with Indian food?

Well, freshly fried poppadoms are traditionally served with a raw onion salsa, give this a miss especially if you are going to be in company in the near future.

2) Eat Other foods that Reduce Gas...

Here’s the good news. Curry often contains other ingredients that work to reduce the effects of those pesky onions.

What do I mean?

Tomatoes contain tonnes of Potassium, which helps to reduce bloating.

Another great way to reduce gas is to eat plenty of rice. Rice is very easily digested, and is a great source of fibre, keeping you regular without any blockages. Easy in, easy out!

3) Try and Stay Away from Fizzy Drinks...

We have already seen that onions produce a fizzing effect in the stomach and lead to the creation excessive gas.

5 Foods I STOPPED Eating to Lose My Belly Pooch + De-Bloat

Fizzy drinks like soda or beer both contain added carbon dioxide (as well as pesky sugars). By adding to the gas in your stomach you are only going to make a bad problem worse.

4) Eat Slower and Take Smaller Bites...

Look, I get it.

You have a plate full of delicious Dopiaza in front of you and you are hungry…

Coincidentally ‘Dopiaza’ means ‘Double Onions’…

If you take smaller bites and eat slower you are not going to be adding extra air to your gut as you swallow. Once that air has made its way in, it has to find a way out. Generally this happens in one of two ways, neither of which is pleasant, or polite.

5) Drink Peppermint Tea...

Peppermint tea is absolutely amazing for reducing bloating. Mint contains oils that relax your gut slightly, they also aid in dissipating a build-up of noxious gasses.

A curry followed by a cuppa?

Sounds great to us!

6) Avoid Gas from Other ‘Contributors’...

What do I mean by ‘other contributors’?

Well if you are a fan of Dhansak then you’ll be in for double trouble, as it also contains an awful lot of lentils.

Lentils, are similar to onions in a way. They also contain a type of fructan that increases the likelihood of a bottom-burp!

What Causes Excessive Gas?

7) Use Medication...

Listen, if you love onion based curries as much as I do then you might have to resort to a few secret weapons.

Like what?

Well you can easily buy supplements that reduce the likelihood of a ‘blow out’. There are plenty of products like Beano or others such as Windsettlers that reduce the amount of gas caused by eating onion based foods.

There are plenty of other anti-gas options available too!

8) Anti Fart Pants?

Alright, perhaps not too serious, but when you’ve gotta go, you’ve got to go! Just because you have eaten too many onions doesn’t mean everyone else has to suffer!

Think I’m joking?

Check these out…

Final Thoughts | Why Do Onions Make You Fart?

Onions are tasty and a key ingredient to many Indian dishes. Why do onions make your fart? They cause reactions in your gut. They are full of naturally occurring sugars that react with your gut biome to make excessive gas. They are also sulphurous, so that gas is gonna stink! Using a combination of the above tactics you should be able to limit any toxic emissions. Now you are armed with the knowledge, why not check out some of my delicious onion based curry recipes… Have you tried anti fart pants? Let me know in the comments!

Enjoy Making Curry Yourself?

Hey folks, thanks for reading this article. I hope you found it useful, and that you learned something new allowing you to make your curry extra special. Here are a few things that can really elevate your curry game to the next level.

These are affiliate links, so if you use them I receive a small commission, but this won't cost you any extra. In all honesty, I use very similar items myself, and wouldn't hesitate to recommend them to my friends.

A Complete Curry Kit: - Literally, everything you'll need to make curry all in one place. Cookware, storage, utensils, even the spices! This is my dedicated guide to getting you up and running all for the price of few takeaways.

Curry pans: - You need one, and one only. A frying pan exactly like this is really easy to use, and is exactly the type that authentic Indian chefs use to make the type of curry that you'll have in your local takeaway. You can see my full reviews of several pans right here...

Spice Storage: - Being organised is half the battle in making great curry. Spices can be notoriously hard to keep tidy. That's why I tend to use a spice rack like this. You can arrange your spices by size, heat, or any way you choose. I've got a detailed review of several Indian spice racks in this guide.

Farting is normal – the average person does it 5-15 times a day. In fact, having a lot of gas on a particular day might actually be a sign of good health, if you forget about any discomfort or embarrassment caused. That's because the foods that create farts tend to be heart-healthy, fibre-packed complex carbs, which your body can't break down but the bacteria in your gut can. So which foods make you fart, which make your farts smelly, and when should you consult your doctor?

1. Fatty foods, including pork and beef

Fatty foods slow down digestion, which can leave them festering in your gut, fermenting and getting pongy. Fatty meats are doubly tricky because they are rich in the amino acid methionine, which contains sulphur. Sulphur is broken down by your gut bacteria into hydrogen sulphide – that lovely rotten egg smell – and ‘enhances’ the odour of gas produced by other foods you eat as well as the meat.

2. Beans

Beans and lentils contain lots of fibre, but they also contain raffinose, a complex sugar that we don’t process well. These sugars make their way to the intestine, where your gut goes to town using them for energy, resulting in hydrogen, methane and even smelly sulphur.

3. Eggs

Contrary to popular belief, eggs don't make most of us fart. But they do contain sulphur-packed methionine. So if you don't want smelly farts, don't eat eggs alongside fart-causing foods such as beans or fatty meats. If eggs make you bloated and give you wind, you may be intolerant to them or have an allergy.

A breakfast of beans, eggs and fatty meat could produce some smelly farts.

4. Onions

Onions, artichokes, garlic and leeks all contain fructans – carbs that can cause gas and bloating.

5. Dairy

Dairy from cows and goats contains lactose, a sugar that can cause gas to build up. On top of that, about 65 percent of the world's adult population has a degree of intolerance to lactose, and eating dairy can leave them feeling bloated and gassy.

Why Are Onions Good For You?

6. Wheat and wholegrains

Gas-making fructans and farty fibre are found in grains, such as oats and wheat products, so bread, pasta and wholegrains can lead to wind. On top of this, some wholegrains, such as wheat, barley and rye, contain gluten. If you have a gluten intolerance you may experience gas and bloating after eating foods containing it.

7. Broccoli, cauli and cabbage

Cabbage, broccoli, cauliflower, sprouts, kale and other green leafy veg are super-high in fibre and this can all be a bit too much for your body to digest. But the bacteria in your gut loves to utilise it for energy, and this results in gas. Many of these cruciferous veg also contain sulphur, and you know all about the smell that can lead to.

Cauliflower cheese with onions could lead to bothersome gassiness.

8. Fruits

Many fruits, such as apples, mangoes and pears, are high in the natural sugar fructose. In addition, some apples and pears are loaded with fibre. A number of people find fructose difficult to digest and might get gassy from eating these sweet treats because they can't break down the sugars properly. However, fructose intolerance isn’t as common as lactose intolerance.

Can you stop farting?

Fruit, vegetables and pulses can cause gas, but eating several portions of these a day is much more important than eliminating wind. If you don’t already eat fibrous foods, increasing the amount you eat too quickly might make you uncomfortable. Add fibre to your diet slowly to stop adverse effects.

How to manage anxiety related stomach pain? - Dr. Sanjay Gupta

Staying hydrated reduces the risk of constipation, which can cause excess gas. If a stool remains in your gut, it will continue to ferment, producing extra gas that can smell particularly foul. Try to have a drink with every meal and keep hydrated throughout the day. The NHS also recommends drinking peppermint tea to relieve gas and bloating.

Fizzy drinks contain gas, and if you drink a lot of them you'll probably burp and fart more than if you don’t. The same goes for chewing gum or guzzling down a bowl of soup or cereal with a spoon. If you ingest air, it has to go somewhere.

Should you be concerned?

In most cases, gas is not a cause for concern. Many benign causes of gas do not require evaluation or treatment. In some cases, excessive gas may be a sign of a more severe underlying condition, so if you are concerned consult a doctor. Smelly wind can also be a side-effect of some medicines.

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Friday 21 January 2022

can onions cause gas?

What causes gas?

Food and gas: what’s the connection?

FODMAPS and gas

Foods that cause gas, ranked

Dairy

Beans and legumes

Cruciferous vegetables

High-fructose fruits

Sugar alcohols

Garlic and onions

Grains

Quick tips to hack your gas

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