Fresh Fruits & vegetables & Whole grains are the staple of good nutrition, but it has an unpleasant side of the effects of excessive gas.
It is no coincidence however, some of the healthiest foods are also foods that cause gas. WHY... It also comes down to carbohydrates... Complex Carbohydrates are made up of more than one sugar unit-- OLIGOSACCHARIDES... in fact, the bacteria that live in our guts love these OLIGOSACCHARIDES and when they consume them, the bacteria produce nitrogen gas, which we release as flatulence.
Foods that contain complex carbs-- including beans, whole grains & cruciferous vegetables-- are high in fiber & a high fiber diet is certainly be to blame for excessive flatulence & belching.
Fiber isn't get digested & absorbed in the gastrointestinal tract. People will experience more gas build up because of the fermentation of fiber or other non-digested carbs in the large intestine.
Foods that often cause gas are veggies like Brussels sprouts, Broccoli, & cabbage; fruits like apples, peaches, & pears.& whole grains like bran; Dairy products like Milk, Cheese, & high-fat yogurt.
Foods that are high in a particular fiber called Soluble Fiber are heart-healthy & help with blood sugar control. It also acts like a sponge by eliminating constipation. Also, it also decreases much glucose absorbed from the food you eat, which can help control blood sugar. The other fiber in food is Insoluble factor contribute to the ' exit Factor ' as these foods increase the volume & transit time of your stool, which can help reduce constipation.
Getting rid of Excessive Gas
Slowly ease into a high -fiber diet, gradually increasing your fiber intake over a period of a few months.
As you increase your fiber intake you should increase your water intake also.
Don't have beans in raw form. Always soak them for 8-10 hrs. before cooking in freshwater. The water the beans have been soaked in will contain much of the gas-producing carbohydrates. When using canned beans, rinse the beans, draining the liquid to help remove some of the gas-producing carbohydrates.
Cut down on sugar -free products, which contain sugar alcohols. Sugar alcohols are poorly digested & absorbed & therefore can be gas -forming.
Bloating & wind are often signs that the balance of good & bad bacteria in your gut is not as it should be & that bad bacteria is more numerous than good bacteria ( DYSBIOSIS). It can be due to stress, aging, high sugar intake, or consumption of antibiotics. To overcome this top up your good bacteria to maintain that essential healthy balance, by taking high-quality probiotics.
PROBIOTICS are GOOD bacteria that help keep your digestive system healthy by controlling the growth of harmful bacteria. They are live bacteria in curd & other milk products. The Heat & stomach acid can kill them, rendering them ineffective before they've been digested. PREBIOTICS are carbohydrates that can not be digested by the human body. It is a specialized plant fiber that nourishes the good bacteria already in the large bowel or colon. While Probiotics introduce good bacteria into the gut, Prebiotics act as a fertilizer for the fo good bacteria that's already there. They both improve the good-to-bad bacteria ratio. This ratio has been shown to have a direct correlation to your health & overall wellbeing, from your stomach to your brain. They are found in many fruits & veggies like the skin of apples, bananas, onions & garlic, Beans