The foods that make us gas
Most of us produce between half a liter and a liter of gas a day (just like a bottle of cola). How are the gases formed? two ways: on the outside – Gases enter our digestive system by swallowing air. from within Decomposition of undigested food by intestinal bacteria due to lack of enzymes. Because the food does not break down properly and reaches the colon in its entirety, it undergoes fermentation whose by-product is gas.

The gases are emitted from the body by hiccups, burping or through the rectum (anus). Gastrointestinal gases can cause abdominal pain, bloating and bad breath. All of these factors can be unpleasant and sometimes even impair quality of life.

What can be done to reduce gas?

There is a lot to do, gas and stomach discomfort is not a fate and we can improve our quality of life with some actions, habits and better choices. As mentioned gases can be formed as a result of the introduction of gases from outside such as chewing gum, carbonated drinks but also as a result of the entry of air while eating. You should make sure you eat calmly, slowly and consciously. In addition, chew the food well, without talking or working while eating.

Gases can also be sensitive to certain foods that will cause fermentation by gut bacteria and unpleasant symptoms such as abdominal gas, bloating and bloating. Before you accept certain nutrients such as dairy, gluten, fruits – consult a dietitian or dietitian who can accompany, examine all the variables in the big picture and help you find other substitutes if necessary without getting into a state of nutritional deficiencies.

Gases are also good for health

The five main foods that cause gas in the digestive tract:

Dairy products

Dairy products contain a sugar called lactose. To break down lactose, we need an enzyme in our body called lactase, which is found in the small intestine. Babies and children have a high amount of lactase but with increasing age the amount of lactase decreases and this can cause intolerance to dairy products. Once we do not have a sufficient amount of enzyme that will break down lactose – lactose reaches the colon in its entirety and the intestinal bacteria benefit from it and the breakdown product is gases that can lead to abdominal pain and bloating.

About 75% of the adult population suffers from lactase deficiency. It is important to say that the level of sensitivity varies between different people and this can be checked through a breath test. It is not recommended to completely avoid dairy products without medical and nutritional advice and it is important to remember that dairy products are an important source of protein, calcium and zinc.

Lower abdominal pain (Photo: beeboys, shutterstock)
Photo: beeboys, shutterstock


Gluten is a protein found in wheat, barley, rye and spelled (be careful not to confuse with buckwheat which is gluten free). Non-celiac gluten intolerance is a common phenomenon today among 0.6-13% of the population and manifests itself in abdominal pain, bloating and gas, headaches and fatigue. It is important to note, gluten intolerance is Ina Celiac (abdominal / cereal disease). Celiac disease is a disease that involves the immune system and gluten should be avoided altogether. Non-celiac gluten intolerance can also significantly impair quality of life. In order to diagnose gluten intolerance, it is necessary to rule out celiac disease (since there are similar symptoms) and to examine a gluten-free diet accompanied by a clinical dietitian, to check the type and amount of foods to which that person is sensitive.

Bean, corn, tuna and onion salad (Photo: Shutterstock_By Sergey Morgunov)
Canned salad in 5 ingredients | צילום:
Shutterstock_By Sergey Morgunov

Cruciferous vegetables and legumes

Cruciferous vegetables like cabbage, cauliflower, broccoli and radishes, and legumes like chickpeas, beans and lentils contain oligosaccharide sugars that due to a deficiency in an enzyme called alpha glucosidase, are not digested in our bodies in their entirety. These sugars will reach the colon in their entirety, be fermented by intestinal bacteria and gasses will be produced. If this is not a celebration enough, the cruciferous family contains sulfur (right hamat gader? Then such) which causes a bad odor that accompanies the swelling.

Despite this, these foods are rich in vitamins, minerals and dietary fiber. How do we eat them with a minimum of suffering? In order to reduce the unpleasant reaction in our digestive system to legumes, it is recommended to soak, germinate and then cook. As for crossovers, multiple times of trial and error may help us learn the right dose for our body.

Dried fruit and honey cookies from Shani Confectionery (Photo: Yifat Cohen, PR)
Photo: Yifat Cohen, Public Relations


Fructose is a monosaccharide that is absorbed in the small intestine through a so-called carrier GLUT 5. Fructose is called “fruit sugar” because it is the main sugar in fruits. In addition to fruits like apple, pear, guava and watermelon it is also found in high amount in honey and concentrated products like corn syrup, fruit juice concentrate, sugary drinks, purees, sauces and dried fruits.

The reasons for fructose intolerance are a deficiency in the enzymes that digest it or a deficiency in its carrier in the gut GLUT 5. If a person suffers from sensitivity to fructose, the bacteria in the colon will ferment the fructose into short-chain fatty acids and this will be expressed in… You guessed it, gas, gastrointestinal discomfort and abdominal pain.

Chewing gum and soda

Chewing gum causes a large volume of air to enter the digestive tract and if that is not enough, then many chewing gums contain artificial sweeteners that can also cause flatulence. Carbonated drinks contain carbon dioxide (which is a gas) that reaches the digestive tract, and alongside the artificial sweeteners or high levels of sugar (sucrose) that is broken down in the body into glucose and fructose – this can cause a complete celebration of gas in the stomach.

In conclusion, there are many causes for gases and sometimes they seem almost inevitable. The most important principle in this case is to pay attention to the sensations of the body and distinguish which foods may cause us to gas and after we have located the foods, understand which doses do not affect the digestive system in this way. If there are foods that you have noticed that cause you real discomfort, there is no reason to suffer, go to a doctor who will refer you to the appropriate tests and a dietitian who can personally adjust a diet that will do you good on your stomach and soul. Good luck and a pleasant release.

Michal Simchi, Clinical Dietitian, Atid – The Association of Dietitians and Nutritionists in Israel. To Michal’s Facebook page

By Editor

Leave a Reply