Fiber is a component of plant foods, such as fruits, vegetables and grains, and is necessary for digestion. Unfortunately, certain components in fibrous foods may lead to uncomfortable and embarrassing belching, flatulence and bloating. Several types of fiber-rich foods provide the fiber you need to keep your bowels moving, without causing excessive gas in your gut.
Several types of plant-based foods are full of fiber, but unlikely to cause gas in your digestive tract. Squash, spinach, asparagus, jimaca, beets, artichokes and tomatoes are fiber-rich vegetables you can enjoy, without worrying about gas. Fruits such as pears, nectarines, papayas, kiwi, mangoes, peaches, cherries, are also unlikely to cause excessive gas. A single portion of these fresh foods, which is roughly 4 ounces, offers as much as 3 grams of fiber.
Processed high-fiber foods may lose some of the fiber content. However, manufacturing processes take away some of the work your digestive tract has to do. Canned beans, vegetables and fruits are heated before packaging and are stored in acid to prevent spoilage. Between the heat exposure and the acid soaking, some of the sugar and fiber in canned foods break down. Because your digestive tract won't have to work so hard to metabolize the food, you'll be less likely to have gas. Canned pineapple, green beans and black beans have as much as 3 grams of fiber per one-half cup serving. Some canned foods have added sugar or sodium to preserve the food. Read the nutrition facts label carefully and opt for canned food that does not have excessive sugar or sodium levels.
Foods to Avoid
Gas in your gut can be caused by a number of factors. Soluble fiber that is inside of cell walls attracts water. Once it reaches your gut, it absorbs fluid, creating a slow-moving gel. Foods high in soluble fiber are likely to cause gas, because soluble fiber breaks down slightly in your colon. Soluble fiber-rich foods include some fruits, oatmeal and beans. Several high-fiber foods contain natural sugar that causes gas during digestion. Avoid fruits high in fructose such as bananas, apples, dried fruits, grapes and apricots. Several types of vegetables, including onions, cabbage, broccoli and Brussels sprouts, are full of a complex carbohydrate called oligosaccharides. While oligosaccharides break down, they produce gas as a natural by-product.
Gas, whether you belch constantly or have flatulence, may stem from swallowing too much air when you eat. Chew slowly and take small bites to minimize swallowed air. Some over-the-counter supplements act as digestive enzymes to break down gas-causing elements in food. Taking these supplements before eating may reduce the gas you experience, although you should check with your doctor first. Excessive gas may be a warning sign of problems in your digestive tract. If your symptoms worsen or cause pain, consult your primary care physician to rule out something more serious.