A BAD case of the trumps can creep up when you least expect it.
And when you need to let rip, it’s seriously hard to fight against the urge and hold the wind in.
GettyNot sure what’s causing you to fart? It could be one of these surprising foods[/caption]
By now, most of us are aware of the common ‘farty’ foods.
Think beans, chickpeas, onions, broccoli, cabbage and Brussels sprouts, to name a few, as well as fizzy drinks and generally high levels of fibre.
However, aside from the obvious, there are actually several other foods which could be giving us a bad case of gas and bloating.
Sas Parsad, nutritionist and the founder and supplement expert at The Gut Co, says some foods contain “tricky carbohydrates that our bodies struggle to break down completely”.
He adds: “As a result, these stubborn carbs end up in our large intestine, partying with our gut bacteria and producing gas.
“Gas levels vary from person to person.
“Our unique digestive systems, personal gut bacteria colonies, enzyme levels, and sensitivities all play a role in determining how we react to different foods.
“So, while one person might pass gas discreetly like a whisper, another could unleash a symphony of sounds that would make Beethoven jealous!”
Here, he shares the not-so-obvious foods that might be triggering your gas.
1. Apples, pears, and watermelon
These juicy fruits make a great snack, but they could be leaving your gut a little worse for wear.
It’s all thanks to the fructose sugar, which Sas claims can cause flatulence or excessive gas production in some.
He says: “Apples, pears and watermelons are fruits that contain relatively higher levels of fructose compared to some other fruits.
“Some individuals may tolerate these fruits well, while others with fructose intolerance or sensitivity might experience more symptoms after consuming them.”
However, Sas says it is possible to enjoy high fructose fruits, without the excess gas.
Try reducing the portion size, which helps reduce the overall fructose load in your digestive system.
Also, opt for ripe fruits, as Sas says the sugars in these are typically better tolerated.
He recommends pairing your fructose-fruits with glucose: “Consuming fruits with a balanced glucose-to-fructose ratio can improve fructose absorption.
“For example, bananas have a relatively high glucose content compared to fructose.”
Apricots, peaches, plums and pineapple are other good options.
2. Fish and chips
A deep fried meal such as fish and chips, can be a real trigger for excess wind, as can other fatty foods such as pastries, biscuits, chocolates and fatty cuts of meat.
Sas says there are several reasons why these fatty, rich foods may contribute to excessive gas, adding: “Fatty foods take longer to break down in the stomach and small intestine than other nutrients like carbohydrates and proteins.
“The slow digestion can lead to a delay in gastric emptying, allowing more time for the food to ferment and produce gas.
“When undigested fats reach the large intestine, gut bacteria may ferment them, producing gases like hydrogen and methane.
“This fermentation process generates gas that can cause bloating and flatulence.”
Another reason is because the digestion of fats requires the release of pancreatic enzymes such as lipase.
Sas says: “In some individuals with pancreatic insufficiency or reduced enzyme production, the digestion of fats can be incomplete, leading to increased gas production in the intestine.”
He adds: “Some individuals may tolerate fats well, while others might be more sensitive to their effects.
“If you find that fatty foods consistently cause discomfort and excessive gas, consider discussing your symptoms with a healthcare professional.
“They can help identify the underlying cause and provide guidance on dietary adjustments or other potential solutions to manage your digestive issues effectively.”
3. Milk
Animal milks, such as cow’s milk, can pose a problem for some in the flatulence department.
It’s all thanks to lactose – the sugar found in milk and dairy products.
“Lactose requires the enzyme lactase to be fully digested,” Sas says.
“Some individuals have lactose intolerance, meaning they lack sufficient lactase, leading to lactose fermentation by gut bacteria and gas and bloating.”
A lactase-specific digestive enzyme supplement could help, or try switching to a plant-based milk.
4. Artificial Sweeteners
You’d be surprised how many foods contain artificial sweeteners such as sorbitol and mannitol.
From protein powders, fizzy drinks and cereal bars, to cereals and low-fat yoghurts (the fat is replaced with sugar or sweetener), sweeteners crop up everywhere.
“Some sweeteners are not well absorbed in the small intestine and can reach the colon intact,” says Sas.
“There, they are fermented by gut bacteria, causing gas and bloating.”
Unsure of your sweetener intake? Check the labels of shop-bought foods for sweeteners, and when possible, aim to make meals from scratch so you know exactly what you’re eating!
5. Beef
That meaty steak tastes great, but, like all proteins, it features sulphur-containing amino acids, according to Sas.
He says: “When we break down protein during digestion, sulphur compounds are released.
“These compounds, particularly hydrogen sulphide gas, can contribute to flatulence in some people.”
High-sulphur vegetables, such as broccoli and cauliflower, can increase sulphur gas production when combined with a high-protein meal.
So, it’s best to avoid eating these foods together.
Sas suggests moderating your portions of beef and seeing how your body responds.
“If beef causes excessive gas or bloating, you can reduce the portion size or try different protein sources that you can tolerate, such as poultry, fish, or plant-based options,” he says.