It’s a common question, which is hardly surprising as a ‘normal’ individual passes wind through the rectum an average 15 times a day. It’s more if you are a gut sufferer. If that is you, there are many foods that could be the source of your discontent. Here they are, plus safer alternatives…
- Best supplements for all-round better health: These help you defy aging, lose belly fat and get more energy
- Burn belly fat, boost your immunity and cut your chances of heart disease AND type-2 diabetes with this one simple diet change
Beans
I think it was Keats who said, “Beans, beans, they’re good for your heart. The more you eat, the more you fart. The more you fart, the better it feels. Beans should be served at every meal!” Or was it Shakespeare? Wordsworth? Whoever, they were absolutely right that beans do indeed stimulate a gaseous reaction. Which is an anti-social shame as beans, be it pinto, cannellini or kidney, are packed with nutrients including potassium, protein, iron and zinc.
The main reason behind your flatulence is that they’re rich in soluble fibre. Fibre is vital for gut health as it feeds your gut microbiome. That’s important in itself but an increasing body of research shows that a healthy gut microbiome is essential for general health. Soluble fibre is water soluble, meaning it turns into a kind of gel in your gut. Your gut bacteria laps it up but as they start to ferment the soluble fibre, gases are produced, which build up until they quietly (or loudly) exit.
SWAP: To remedy the situation, soaking the beans before cooking purportedly creates less excess gas, though you could always replace with quinoa, grains or lentils as nutritious and filling alternatives.
- You’d probably have to grow your own food after the apocalypse – and scientists say this protein-rich vegetable is the answer
- It’s low in fat and high in protein – but you won’t find it on many supermarket shelves. So why aren’t we eating more venison, asks Adam Henson
Onions and garlic
Little’s more embarrassing than enjoying a fine meal with friends than breaking wind. Correction: little’s more embarrassing than enjoying a fine meal with friends than breaking smelly wind. If that is you and you’re the host, you may need to rethink your menu if it contains onions and garlic.
That’s because among the gases produced in the gut from digesting these recipe base essentials are indoles, skatoles and hydrogen sulphide. They contribute to just one part in 100 parts of the gas’ volume, but they certainly punch above their weight due to their combined smell.
SWAP: Garlic-infused oil, the green part of spring onions and herbs galore are tasty and less thunderous options.
Brussels sprouts
True story: I always thought the generational rumour that Brussels sprouts caused bloating and wind was fuelled by those who simply don’t like Brussels sprouts. I’d enjoyed hundreds over many festive periods and happily reported a heavenly calm. Then one Boxing Day I cooked up sprout soup and all hell broke loose. Disappointing, mildly embarrassing and a potential barrier to enjoying the vitamin-C, immune-boosting properties of this most divisive of vegetables.
- Can you stop Brussels sprouts making you fart?
- Bitter, smelly, odd-looking and invited for Christmas – but here’s how Brussels sprouts could save your life
The major culprit behind Brussels sprouts’ volatile reputation is a carbohydrate by the name of raffinose, which releases a swathe of gases when broken down by your gut, including hydrogen, methane and carbon dioxide. It’s good for your gut but bad for your relationship.
SWAP: Cabbage and kale enjoy similar nutritional profiles as sprouts but without the blustery backlash.
Wheat and gluten-containing grains
It’s estimated that over eight million people in the UK have now turned to a gluten-free diet in search of a less-bloated lifestyle. Many might perceive them as fussy eaters; many of the eight million will retort that removing most breads, pastas and cakes from their menu has transformed their lives.
There’s certainly no doubting that dropping gluten is transformative for the 1% of the population who suffer from coeliac disease, an autoimmune disease which causes gluten to turn on their own bodies, leading to painful and serious digestive symptoms.
The reason behind gluten leading to bloating is simply because the protein gluten is difficult to digest. It’s not broken down completely during digestion. Consequently, undigested gluten can cause irritation and inflammation in the small intestine, leading to bloating.
There are a range of gluten-free foods available with the current market size in the US alone estimated at around $8 billion. That’s predicted to grow to nearly $14 billion by 2030, meaning the choice is only set to grow.
Other foods that are known to cause bloating are dairy products, alcohol and high-fat fried foods. So, if you’re a fan of a milky coffee, followed by full English, all washed down with a pint of ale and are prone to bloating, you may need a culinary rethink.
More health and fitness content
- The secret to living a long time and staying disease free? Chocolate and wine (among other things...)
- 10 vegetables to fight and beat belly fat
- Live longer, be happier. Why walking this (shorter) number of daily steps is key for major health benefits, including reducing dementia and cancer
- These are the healthiest tinned fish for you to try right now (and tuna's just the beginning)
Top image credit: Getty
