Foods that can cause or worsen gas and bloating include carbonated drinks, lentils, and cruciferous vegetables. However, excessive gas can sometimes indicate an underlying health problem, such as celiac disease.
Most people will experience gas and bloating at some point. Belching and passing gas are normal ways for the body to get rid of extra air that gets stuck in the gut, but having too much gas can be painful or uncomfortable.
This article talks about why these foods give people gas and what they can do to stop gas from building up.
People with digestive problems can swallow gas when they eat or drink, or they can get gas from the intestines’ natural digestive processes. High-FODMAP foods are common causes of gas. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are types of carbohydrates that the small intestine cannot easily absorb and later ferment in the colon. Gas is a common byproduct of this process.
This is why many foods that give you gas are ones that take a long time or too much work to break down.
Beans and legumes are known for causing gas. Beans contain high amounts of a complex sugar called raffinose, which the body cannot digest. Beans are also fiber-rich, and a high fiber intake can increase gassiness.
Green beans are one of the most popular vegetables worldwide Their crunchy texture and sweet flavor make them a staple in many cuisines, But some people avoid green beans because they’ve heard that beans cause gas and bloating So are green beans really a gassy food?
How Green Beans Are Digested
To understand if green beans cause gas, we first need to look at how they are digested in the body.
Green beans contain soluble fiber and insoluble fiber. Soluble fiber dissolves in water while insoluble fiber does not. Both types of fiber pass undigested through the stomach and small intestine until they reach the large intestine.
Here the insoluble fiber helps move material through the digestive system. The soluble fiber gets fermented by gut bacteria in the large intestine. This fermentation process produces gases like hydrogen methane, and carbon dioxide which can lead to bloating and flatulence.
In addition to fiber green beans contain sugars like raffinose and stachyose. The body lacks the enzymes needed to properly digest these sugars. So when they reach the large intestine, gut bacteria ferments them which also results in gas production.
Why Green Beans Cause Less Gas Than Other Beans
Even though green beans contain the components that can lead to gas, they tend to cause less flatulence and bloating than other bean varieties. Here are some reasons why:
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Lower fiber content – Green beans have around 2-3 grams of fiber per 100 grams while other beans can have up to 16 grams. The lower fiber means less fermentation and gas production.
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Lower oligosaccharide content – Green beans have small amounts of raffinose and stachyose compared to other beans. Again, this leads to less fermentation and gas.
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Higher starch content – Much of the carbohydrate in green beans comes from starch rather than oligosaccharides. Starch is easily digested and absorbed in the small intestine so it does not get fermented in the large intestine.
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Softer cell walls – The cell walls in green beans are less tough and rigid compared to dry beans. This makes them easier to break down and digest.
Tips to Reduce Gas from Green Beans
Green beans may cause less gas than other bean varieties, but you can take steps to further reduce gas and bloating when eating them:
- Cook green beans thoroughly – cooking helps break down fibers and makes beans easier to digest
- Chew beans well – chewing begins the digestion process so less work is needed in the intestines
- Eat green beans in moderation – large amounts can overwhelm the digestive system
- Introduce green beans slowly – gradually increase portions to allow the body to adapt
- Stay hydrated – drink water to help move fiber through the digestive tract
- Limit other high-fiber foods – avoid combining green beans with multiple gassy foods
- Try digestive enzymes – products like Beano can help break down gas-producing compounds
- Exercise after eating – light activity helps expel gas from the intestines
Health Benefits Outweigh Gas Production
While green beans can cause some intestinal gas, their stellar nutritional profile still makes them a smart addition to a healthy diet.
Green beans are packed with vitamins A, C, and K, folate, manganese, and several antioxidants. They provide important minerals like iron, potassium, calcium, and magnesium. Plus, the fiber in green beans promotes good digestion and heart health.
Considering their many benefits, green beans are absolutely worth including in your diet despite their potential to cause some flatulence. With the tips above, you can enjoy green beans as a nutritious low-gas veggie option.
Wheat and other whole grains
Wheat and other whole grains, except rice, all contain raffinose and large amounts of fiber. Both of these can lead to increased gas and bloating. Some whole grains also contain a protein called gluten. Some individuals are sensitive to gluten and may experience gas and bloating after eating it.
Grains containing gluten include:
Gluten sensitivities range from non-celiac gluten sensitivity to celiac disease, which is a serious autoimmune disorder.
Onions are another common foodstuff that can cause gas. Onions contain fructan, which is difficult for the small intestine to absorb. When these sugars pass into the large intestine, they come into contact with gut bacteria and ferment – causing gas as a byproduct.
Garlic is a common ingredient in many dishes, but it may cause gas and bloating in some. In rare cases, a person may have an allergy or intolerance to garlic that causes bloating and gas.
People who are gassy due to garlic consumption may notice some odor.
While dairy products often contain a lot of protein and calcium, people who can’t digest lactose may have a number of problems, such as gas, when they eat dairy.
This includes:
Sugar alcohols are low calorie sweeteners. Some of these sugar alcohols, such as erythritol and sorbitol, occur naturally in fruits. Manufacturers can also produce them through industrial methods.
Sugar alcohols remain mostly undigested before reaching the large intestine. When they arrive there, the bacteria that live in the intestine will start to break them down. These bacteria are ultimately responsible for causing excess gas.
Carbonated sodas, waters, and juices contain gasses that can cause flatulence and bloating when consumed.
Some diet sodas also have sweeteners and sugar alcohols in them that can make you have a lot of gas as they go through your digestive system.
Broccoli and other cruciferous vegetables
Like beans and legumes, cruciferous vegetables contain large amounts of raffinose and fiber, which can lead to bloating and flatulence.
Other cruciferous vegetables that contain raffinose and have a high fiber content include:
Some of these foods, such as asparagus, may cause particularly odorous gas.
5 Foods Causing You Gas and Bloating + How To Fix It!
FAQ
What vegetable gives you the most gas?
Are green beans difficult to digest?
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How to remove gas from green beans?
Do Lima beans give you gas?
Lima beans can cause gas, even when cooked properly. Individuals not used to consuming beans and other plant foods regularly may initially notice an increase in bloating and gas. This is primarily due to the increased intake of both fiber and complex sugars like raffinose that can be difficult to digest. Digestive symptoms tend to decrease over a short period of time with regular consumption. Start by eating smaller amounts of lima beans and increase the amount incrementally. Or, to help dispel gas, add lemon to your dish if applicable and try taking a product called ‘Beano’ before meals. Eating one-half to one teaspoon of fennel seeds (toasted, raw, or candied) after a meal is another effective strategy to reduce gas and bloat.
Can beans cause gas?
Beans and legumes are known for causing gas. Beans contain high amounts of a complex sugar called raffinose, which the body cannot digest. Beans are also fiber-rich, and a high fiber intake can increase gassiness. Beans and legumes that may cause gas include, but are not limited to:
Which beans are gas-free?
Of course, there’s no bean that is truly gas-free but your best bet is going to be boiled soybeans, which only have 4.1g net-carbs per cup. Most of the other beans on this list range somewhere in the low to mid 20s in net-carbs per cup by comparison.