Foods That Cause Intestinal Gas
Foods that cause intestinal gas include most foods that contain carbohydrates. Starches, several types of sugar, and soluble fiber are all foods that cause intestinal gas. Soluble fiber can also cause intestinal gas.
Most foods that contain carbohydrates can cause gas. By contrast, fats and proteins cause little gas.
The sugars that cause gas include:
Beans contain large amounts of raffinose, a complex sugar. Smaller amounts of raffinose are found in cabbage, Brussels sprouts, broccoli, asparagus, other vegetables, and whole grains.
Lactose is the natural sugar found in milk. It is also found in milk products, such as cheese and ice cream, and processed foods, such as bread, cereal, and salad dressing. Many people, particularly those of African, Native American, or Asian background, normally have low levels of the enzyme (lactase) needed to digest lactose after childhood. Also, as people get older, their enzyme levels decrease; over time, people may experience more gas after eating foods that contain lactose.
Fructose is naturally present in onions, artichokes, pears, and wheat. It is also used as a sweetener in some soft drinks and fruit drinks.
Sorbitol is a sugar found naturally in fruits, including apples, pears, peaches, and prunes. It is also used as an artificial sweetener in many diet foods and sugar-free candies and gums.