Our product picks are editor-tested, expert-approved. We may earn a commission through links on our site. Why Trust Us?.
Almost everyone has gas problems, sometimes more often than they’d like and most of the time at the worst (or funniest) times.
That’s not a coincidence; gas is often caused by certain foods, and you probably eat some of those foods when you’re with other people. But you’re human, and probably want to avoid a bout of farting sometimes.
David Poppers, M.D., says that your farts are also made up of two parts: the food you eat and the air you swallow (for example, when you eat quickly). D. , Ph. D. , a gastroenterologist and clinical associate professor of medicine at NYU Langone Health.
If you want to avoid embarrassing gas attacks, it can help to know which foods may make you feel gassier more than others. This is because everyone has different bacteria in their gut that cause gas, says Dr. Poppers.
There are, however, some foods that seem to be common offenders because they all have different amounts of non-digestible carbohydrates. For example, fiber is a type of carbohydrate that the body can’t digest. D. , a gastroenterologist at the Cleveland Clinic.
“While most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules and instead moves through the body without being broken down,” Dr. Lee explains. “When that gets to the colon, bacteria there start the fermentation process, which makes gas. When that gas builds up, you feel bloated.” ”.
Shrimp are a beloved seafood for good reason – their sweet, briny flavor and tender texture make them delicious in everything from shrimp cocktails to jambalaya. But some shrimp lovers may experience an uncomfortable side effect after digging into these crustaceans: gas and bloating.
So does shrimp really cause flatulence for many people? Below we’ll explore the gassy truth about shrimp, look at why they can trigger gas, and provide tips to enjoy shrimp without unwanted wind.
Why Shrimp Can Contribute To Gas
Several factors make shrimp a potential gas-producer:
-
High fiber content – Shrimp contain a modest amount of fiber, which can lead to gas since fiber isn’t fully digested until it reaches the colon.
-
Chitin – The fibrous substance that makes up shrimp shells is hard for humans to break down so it gets fermented in the colon causing gas.
-
Preservatives – Sodium compounds added to preserve store-bought shrimp can lead to bloating and gas.
-
Individual sensitivities – Some people’s digestive systems handle shrimp better than others.
So while shrimp aren’t the most notorious gas-causers, they do contain compounds that can trigger flatulence in many folks But there are ways to enjoy shrimp without unwanted side effects
Tips For Preventing Shrimp-Induced Gas
If you want to keep enjoying shrimp without gassiness, try these strategies:
-
Buy shell-on shrimp and remove shells yourself before cooking – this avoids excess preservatives.
-
Opt for wild-caught or sustainably farmed shrimp when possible for better quality.
-
Cook shrimp lightly – overcooking makes them tougher to digest.
-
Pair shrimp with rice or cooked veggies vs. raw salads or cruciferous veggies.
-
Take a digestive enzyme supplement containing chitinase to help break down the chitin in shells.
-
Activated charcoal capsules can help reduce gas from shrimp. Take them before your meal.
-
Slow down and chew shrimp thoroughly to improve digestion.
-
Limit additional gas-producing foods like beans, dairy, carbonated drinks when having shrimp.
With a few simple precautions, you can still enjoy shrimp without uncomfortable side effects.
Why Are Shrimp A Common Culprit For Gas?
To understand why shrimp often leads to gas, let’s look closer at their makeup and digestion process. Here are the key factors:
Fiber Content
A 3 ounce serving of shrimp contains about 0.2 grams of fiber. While a small amount compared to high-fiber foods like beans, the fiber in shrimp goes undigested until it reaches the large intestine. When fiber arrives in the colon, bacteria ferments it producing hydrogen, methane and carbon dioxide gases as byproducts. So the modest fiber in shrimp contributes to their gassy reputation.
Chitin Shells
The main component of shrimp shells is a fibrous substance called chitin. Like fiber, chitin is difficult for humans to digest completely due to our lack of the chitinase enzyme needed to break it down fully. So when you eat shrimp shells, much of the chitin ends up getting fermented by colon bacteria leading to extra gas. This effect gets amplified if overcooking makes the shells tougher.
Sodium Compounds
Store-bought shrimp is often treated with sodium-based solutions to preserve quality and shelf life. Sodium phosphates, sodium bisulfite and salt all help keep shrimp fresh but can lead to water retention and gas when consumed. This is especially true if shrimp is paired with other salty ingredients. Check labels and choose lower sodium options when possible.
Individual Sensitivity
Since everyone’s digestive system and gut bacteria differ, some folks are simply more prone to gassiness from shrimp. You may digest shrimp just fine while your dining partner experiences notable gas. Pay attention to your own tolerance levels.
While shrimp gets a bad rap for gas, not everyone reacts the same way. By taking some care with preparations, you can enjoy moderate shrimp portions with minimal side effects.
Tips For Dealing With Shrimp Induced Gas
If you do experience gassiness after eating shrimp but don’t want to give it up, here are some useful tips:
-
Activated charcoal capsules can help absorb gas-causing compounds from shrimp before they reach your intestines. Take them with a glass of water when you have shrimp.
-
A digestive enzyme supplement containing chitinase like Chizymes can assist in properly breaking down the chitin in shrimp shells.
-
Try cooking shrimp with the shells still on rather than buying pre-peeled shrimp which likely has more preservatives. Just remove shells before eating.
-
Opt for wild-caught or sustainably farmed shrimp when possible, as the quality is higher.
-
Don’t overcook shrimp, as too much time heat makes shells chewier and less digestible.
-
Pair shrimp with rice or cooked non-cruciferous veggies rather than raw salad greens or broccoli which can worsen gas.
-
Limit additional gas-producing foods like beans, dairy, carbonated drinks, and cruciferous vegetables when eating shrimp.
-
Chew shrimp thoroughly to give your digestive enzymes a head start on breaking them down.
With a few minor adjustments, shrimp can still be enjoyed by even the most gas-prone diners. Prioritize freshness, don’t overcook, and limit other gas foods for best results.
Other Notable Gas-Causing Foods To Consider
While shrimp often takes the blame for gassiness, many other common foods can contribute to wind and bloating. Some top gas producers include:
-
Beans and legumes – The sugars in beans like raffinose and stachyose produce copious gas as they ferment in the colon. Enjoy modest portions and add beans to your diet slowly.
-
Cruciferous veggies – Broccoli, cabbage, cauliflower and kin are frequent gas offenders thanks to fibrous cell walls and raffinose sugars. Go easy if sensitive.
-
Dairy products – Around 65% of adults have trouble digesting lactose in dairy after childhood leading to gas. Try lactose-free milk or lactase supplements.
-
Carbonated beverages – Swallowing excess air from soda or seltzer can get trapped in the digestive tract and released later as gas.
-
Apples, pears and stone fruits – The fruits’ fructose and fiber can ferment in the colon causing bloating for some.
-
Wheat and whole grains – Breads, cereals and grains contain gas-producing fiber, gluten proteins and fermentable carbs. Portion is key.
When shrimp is paired with any of these other gas-inducing foods, it’s a recipe for increased flatulence. Try eliminating problem foods one by one if needed to pinpoint your personal triggers.
Tips For Dealing With Gas In General
Beyond just shrimp, here are some useful strategies for minimizing gas from any foods:
-
Take activated charcoal capsules at the start of gas-prone meals to nip excess gas production in the bud.
-
Choose a digestive enzyme supplement containing alpha-galactosidase to help break down gas-causing sugars found in many foods.
-
Increase intake of foods containing simethicone like aloe vera juice to help gas bubbles consolidate so gas passes easier.
-
Stay well hydrated to prevent constipation which can worsen gas. Aim for 64+ ounces of water daily.
-
Limit chewing gum, drinking through straws, and talking while eating to decrease swallowing excess air.
-
Incorporate yoga poses like child’s pose and abdominal twists to encourage gas to pass.
-
Maintain regular exercise to optimize intestinal motility and gas passage.
With a multi-pronged approach, you can minimize gas episodes even when shrimp or other notorious gas foods are on the menu.
Health Benefits Of Shrimp Beyond Gas Factors
While shrimp can contribute to gas for some folks, they do offer notable nutritional benefits:
-
High lean protein content – With 18-20 grams per 3 ounce serving, shrimp provide muscle-preserving protein with less fat and calories than red meat.
-
Rich in selenium – Shrimp are an excellent source of the antioxidant mineral selenium important for thyroid and immune function.
-
Good source of vitamin B12 – Necessary for healthy nerves and blood cells, shrimp provide over half your daily B12 needs.
-
Contains astaxanthin – This red pigment in shrimp has potent anti-inflammatory properties to help lower disease risk.
-
Low mercury – Unlike some fish, shrimp are very low in mercury and can be enjoyed more freely.
-
Heart healthy – Shrimp contain omega-3 fatty acids and minimal saturated fat to support cardiovascular wellness.
So alongside any potential gas issues, shrimp offer great nutrition. Focusing on quality choices, sensible portions and proper preparation can allow you to reap their benefits.
Should You Avoid Shrimp If Prone To Gas?
For most healthy adults, shrimp can be enjoyed in moderation as part
Figs, prunes, and chestnuts
As we already said, these foods all contain carbohydrates that your body did not or cannot break down, like fiber. These foods give you gas, says Dr. Lee.
Apples, bananas, and peaches
Your body loves fruit—most of the time. If your stomach feels off after an apple, it could come down to the fiber, says Myers.
Fruit is also high in natural sugar, like fructose. “Some people get gas and bloating from fruit because their GI system doesn’t break down all the sugars in fruit properly,” he says. “This is less common than lactose intolerance.” Because of this, these carbs get to the large intestine and feed bacteria, which then make gas. ”.
Other offenders include raisins, apricots, prunes, prune juice, and pears, according to the International Foundation for Functional Gastrointestinal Disorders.
Beans get their bad reputation for a reason. A study in the Nutritional Journal says that most legumes, like peas, nuts, and lentils, are high in fiber and sugars that your body can’t break down properly, such as raffinose and stachyose.
There are bacteria in your intestines that break down these sugars into hydrogen, methane, and even sulfur gas, which gives your food that rotten egg smell.
Rinsing and draining canned beans can help reduce some of these gas-causing properties, says Myers.
He says that carbonated drinks can make you gassy because they make you swallow more air than you need, which gets stuck in your GI tract. That air eventually has to be released, and the only way out is in the form of gas.
If you must have a fizzy beverage, go with a sugar-free seltzer.
Protein helps keep muscles in good shape and builds new ones, but too much of it can give you gas.
When you eat the right amount, about one gram of protein per kilogram of body weight, your body breaks it down into amino acids and absorbs them into your bloodstream. D. , author of .
If youre consuming protein shakes and bars, gassiness may exacerbate. In fact, they are often made from casein and whey, which are milk proteins that are high in lactose, a sugar that makes you gassy.
Those sugar-free products may have fewer carbs and calories, but they could cause you to pass gas.
Artificial sweeteners such as sorbitol, erythritol, and xylitol arent completely absorbed by your intestine. This causes you to absorb fewer calories, but the alcohols are fermented by bacteria instead, which can cause more flatulence, bloating, and diarrhea.
Artificial sweeteners are common in many low-sugar or sugar-free foods, like gum, diet soda, cookies, and protein bars.