If Broccoli & Beans Make You Fizzy, Here’s How To Prevent Bloating


If you’re worried about eating foods that cause gas like broccoli, Brussels sprouts, beans, lentils, onions, and asparagus, we’ve got it. Dealing with an uncomfortably swollen belly after eating can be painful, and the annoying gas problem can be so embarrassing! The fibers and sugars in these foods cannot be broken down. So when they pass undigested in your colon, they are fermented by the good bacteria in your gut, causing gas as a by-product.

This gas is quite normal, and the amount is different for everyone, but if you are not used to eating these foods they tend to cause more gas. You may also have a sensitivity to certain foods, such as dairy products or wheat, which can also lead to gas. But that doesn’t mean you’ll never be able to eat broccoli, beans, or other fart-producing foods ever again. Here are some ways to prevent unwanted side effects when you eat these foods.

Does Broccoli Cause Gas?

Packed with fiber, these innocent green florets are much harder to digest when raw, so it’s best to lightly steam or sauté broccoli before eating. Eat a few morsels at the start and you should notice an improvement in your tummy after eating. It can also be applied to other hard-to-digest cruciferous vegetables, such as cauliflower, cabbage, kale, and collard greens.

Do Brussels sprouts cause gas?

These mini cabbages are also part of the same family as broccoli, so they can have a similar effect, but sometimes even worse. They can be difficult to digest because they contain a type of carbohydrate called raffinose, which our bodies cannot digest. Bacteria in our large intestine break them down and the by-product is gases such as hydrogen, carbon dioxide, and methane.

One way to try to reduce the effects of gas production is to boil them first, then roast or sauté them. Eating sprouts with complex carbohydrates like rice can also help, but the best suggestion is to introduce them slowly into your diet.

Does Asparagus Cause Gas?

Asparagus also contains fiber and raffinose, an indigestible carbohydrate, so when it passes through the colon and is broken down by bacteria, gas is an unpleasant but normal side effect. Eating asparagus slowly can reduce the air you swallow, which can help prevent gas, but also try pairing asparagus with an easily digestible food.

Do beans and lentils cause gas?

Full of protein and fiber, chickpeas, black beans, kidney beans, pinto beans, and lentils can cause big problems for sensitive stomachs. If you soak and cook your own beans, or use dried beans in soup or stews, one way to avoid gas is to get rid of the water you soak the beans in (which contains some of the enzymes producing gas) and fill your saucepan with fresh water before boiling.

However you cook them, the best way to avoid gas is to start small. A serving is usually half a cup, but you may want to start with a quarter cup or even less. Choose beans with less fiber such as adzuki, black-eyed peas, edamame, and lima beans, and eat them with easily digestible foods like rice or quinoa. Avoid combining beans with other foods that cause you digestive upset, such as spicy peppers, onions, or dairy products. As your body gets used to eating beans, gradually increase the amount you eat.

Do onions and garlic cause gas?

Onions and garlic contain fructans which cause gas, and you may have more reaction to these foods when they are raw, so try cooking them or using onion and garlic in combination. powder instead. If this bothers you as well and want the flavor without the gas, you can also try using the green part of scallions and adding oil infused olive oil to recipes.

Do pears cause gas?

Pears contain even more fiber than apples, which also tend to affect people’s digestive systems. Eating a plain pear for a snack can be uncomfortable, especially if you eat it peeled and stuff. And while peeling fruits takes away much of their fiber and nutrients, it’s better to eat them peeled than to ignore them altogether. (Bake a pear is another way to make this fruit easier on the stomach.) Enjoy a few peeled pear slices with crackers or other fruits that are good for your digestive system, like bananas. Gradually increase your pear consumption, and as your body gets used to digesting this fruit, you’ll be enjoying a whole piece of it in no time.

Do dairy products cause gas?

Lactose in dairy products can cause significant gas for some, so if this is your problem, you may be able to choose certain dairy products over others. Butter, hard cheeses, and cottage cheese tend to contain less lactose than a glass of milk or ice cream. It can also be helpful to pair dairy products with easily digestible foods such as pasta, bread, brown rice, or fruits such as blueberries or bananas. Or if you like the taste of milk, mix half skimmed with half soy or almond milk, and pour it over your cereal. If you are suffering from severe lactose intolerance, eating any amount of dairy will cause knots in your tummy, so it is best to avoid it or take Lactaid tablets when eating this group of. food.


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