Gas and Flatulence Prevention Diet
Intestinal gas means different things to different people. Patients
may complain of excessive bloating after eating, belching, or rectal
gas (flatulence), or a combination of these symptoms. In order to
deal with these different symptoms, patients should understand how
the gastrointestinal tract works. With this knowledge, they can take
steps to prevent or improve their symptoms.
Each time food, liquid, or even saliva is swallowed, a small
amount of air is carried to the stomach. In the stomach, food is
churned into small fragments and then emptied into the small
intestine. How quickly the stomach empties varies, but generally it
takes place within 1 to 2 hours. The small intestine gently
contracts, moving these liquid food fragments downstream. That is
where the food's nutrition -- calories, minerals, and vitamins -- are
absorbed. The indigestible liquid waste then reaches the large colon
(bowel). Here, much of the water from the liquid fragments is
reabsorbed. That is how the stool is formed.
Various functions along the path of digestion can contribute to
the production of gas. Following simple diet and lifestyle changes
can help to reduce gastrointestinal gas and relieve symptoms.
A diet to control the production of intestinal gas is adequate in
calories, protein, minerals, and vitamins. The elimination of certain
food groups from the diet still allows a wide variety of food
selections. During the early stages of the intestinal gas trial diet,
however, a multivitamin/ mineral supplement may be recommended.
Everyone belches occasionally, often after eating. However, some
people belch so much that it becomes annoying and embarrassing.
Belching is simply the release of swallowed air from the stomach. The
stomach does not produce air or gas on its own. Each time a person
swallows food or liquid, some air is swallowed with it. The more
frequently a person swallows, the greater the amount of air entering
the stomach. Some individuals are "air swallowers" because they
frequently swallow saliva and air, and then belch it up.
Belching is rarely a serious problem. Occasionally, it can be
treated with medications. In most cases, however, the patient can
control belching by understanding how it occurs and following the
simple steps listed above.
For unknown reasons, abdominal bloating (swelling) after eating
occurs more often in females. Bloating is usually caused by poor or
disorganized contractions of the stomach and upper intestine.
Relaxation of the abdominal muscles can also be a factor. Medications
are now available that stimulate contractions in the stomach and
upper intestine. These contractions move the food and fluid along,
thereby reducing abdominal bloating.
Bloating is often a part of irritable bowel syndrome, a condition
in which there is disorganized movement and spasm of the bowel.
Anxiety and stress seem to play a role in some people's symptoms.
Bloating may also be caused by delayed emptying of the stomach,
called gastroparesis. For these reasons, the physician usually
performs certain tests such as x- rays and endoscopy. This is a
visual scope examination of the stomach using a flexible, lighted
tube. There are other medical conditions, such as malabsorption and
certain types of bowel surgery, in which excessive gas may be
produced. These conditions need to be treated by a physician.
Stomach upset from certain foods and eating rapidly can contribute
to bloating, and therefore, should be avoided. Although bloating can
be quite distressing, it is usually not a serious problem. It can
often be treated with simple changes in diet.
The colon has literally hundreds of different bacteria growing within
it. These bacteria live peacefully in our bowel and provide certain
positive health benefits to the body. Most bacteria in the colon are
harmless and cause no problems. These bacteria rely on the
indigestible food we eat for their own nutrition. Certain foods are
more likely to cause certain bacteria to thrive. Some of these
bacteria are called "gas formers." They generate gases such as
hydrogen and methane. As much as 80 to 90 percent of rectal gas
(flatulence) is formed by bacteria. Gas forming bacteria generally
feed on certain carbohydrates and sugars. So, if these carbohydrates
are reduced or eliminated from the diet, rectal gas can usually be
significantly reduced. Individual response to certain foods is also a
factor in producing rectal gas. For instance, two people can eat the
same amount of the same carbohydrate. One forms large amounts of
rectal gas, while the other experiences little or none.
The Intestinal Gas Trial Diet:
- Once the physician has determined there is no medical
condition causing the excessive gas, this diet can be
used to identify and eliminate foods that may be causing
the symptoms. Refer to the chart, Foods that Contribute
to Gas Production. The trial diet may be conducted in one
of two ways:
- Continue to eat as you normally do, but eliminate
one category of gas producing foods for at least a
week. If there is no lessening of gas, put the foods
back in the diet and go on to eliminate another
category for a week. Follow this procedure until
reaching a level of gas that is tolerable.
- SEVERELY restrict all categories of foods that
cause gas for 3 or 4 days. Then reintroduce one food
at a time back to the diet, and continue to include
this food for 3 or 4 days. If the selection causes no
problems, it may be kept in the diet. If there is
marked increase in gas production, eliminate it and go
on to the next food. Continue this process until all
foods causing gas are identified. Then they can be
- What Foods Are the Worst Offenders?
There is little scientific data available to answer this
question. Experience, however, tells us that beans (all
types), milk, and milk products may be the worst
offenders in causing gas. Other troublesome foods include
onions, celery, carrots, raisins, apricots, prune juice,
wheat products, and Brussels sprouts.
- Offending foods may not have to be completely
Sometimes, they can be tolerated in smaller amounts. For
example, three glasses of milk a day may cause an
individual excessive gas, but limiting milk to one glass
per day may cause no problems. Sometimes tolerance to
certain foods can be acquired. Many people complain that
adding fiber to the diet causes gas. This problem can
usually be reduced by adding fiber gradually over a
period of several weeks.
Hints for Reducing Belching
- Air swallowers should concentrate on trying to reduce
the number of times they swallow air.
- Avoid pipes, cigarettes and cigars; chewing gum and
hard candy; sipping through straws and bottles with
narrow mouths; and dentures that do not fit properly.
They can increase saliva.
- Avoid foods that contain air, such as carbonated
beverages or whipped cream, and fizzy medicines, such as
bicarbonate of soda.
- Eat slowly. Gulping food and beverages add large
amounts of air into the stomach.
- Do not deliberately swallow air to force a
Foods That Contribute to Gas
Most beans, especially dried beans and peas, baked beans,
soy beans, lima beans
Milk & milk products
Milk; ice cream; and cheese
Cabbage; radishes; onions; broccoli; Brussels sprouts;
cauliflower; cucumbers; sauerkraut; kohlrabi; asparagus
Potatoes; rutabaga; turnips
Prunes; apricots; apples; raisins; bananas
All foods thst contain wheat and wheat products including
cereals, breads, and pastries. Check labels.
Pan-fried or deep-fried foods; fatty meats; rich cream
sauces and gravies; pastries. (While fatty foods are not
carbohydrates, they too can contribute to intestinal gas.)
Carbonated beverages, medications, or powders
Sample Menu for Low Intestinal Gas
- orange juice 4 oz
- puffed rice 1 cup
- rice cakes 2
- jelly 2 tsp
- skim milk 8 oz
- coffee 1 cup
- sugar 2 tsp
- cranberry juice
- chicken breast 3 oz
- steamed rice 1/2 cup
- cooked Harvard beets 1/2 cup
- steamed spinach 1/2
- margarine 2 tsp
- coffee 1 cup
- sugar 1 tsp
- salt 1 tsp
- pepper 1 tsp
- lean roast beef 2 ozx
- cooked carrots 1/2 cup
- rice noodles 1/2 cup
- lettuce/tomato salad
- oil/vinegar 1 Tbsp
- canned peaches 1/2 cup
- lime sherbet 1/2 cup
- margarine 2 tsp
- skim milk 8 oz
- salt 1 tsp
- pepper 1 tsp
This Sample Diet Provides the
| Irritable Bowel
Syndrome | Lactose
Intolerance | Constipation
This material does not cover all information and is
not intended as a subsitute for professional care. Please consult
with your physician on any matters regarding your health.
Chek Med Systems®, Inc., All Rights Reserved.