Types and Causes of Gas
This article was written by Gutivate Team Dietitian, Brittany Durant RDN.
Have you ever experienced one of those days (or weeks/few weeks) where you’re hyper-aware of your “breaking of wind”...or gas, as I like to call it? Maybe the gas is occurring more often than usual. Or, maybe the gas has a particularly pungent and different smell than it usually does.
Let’s face it - we’ve likely all been there. Gas is a normal component of digestive health. As our bodies break down the foods we eat, some food does not get completely digested and enters the large intestine. Here, the undigested food is broken down by bacteria and yeast, which create gas as a natural byproduct of digestion. However, your type/frequency of gas may also serve as an indicator for the current state of your gut health. In this post, we will discuss common causes of gas and when you might consider talking to your doctor about your gas if you suspect it’s abnormal.
What Causes Gas?
Gas can result from external and internal sources. Let’s start with external triggers. Gas can be attributed to the swallowing of excessive amounts of air, also known as “aerophagia”, though this is pretty rare. Aerophagia is commonly associated with:
Smoking
Drinking carbonated drinks
Drinking through a straw
Eating/drinking large amounts too quickly
Chewing gum
Tension and anxiety
Incorporating lifestyle changes to reduce/eliminate some of these elements may be helpful if you suspect your gas is related to aerophagia.
Internal sources of gas include the digestion process, certain medications, and medical conditions or infections. Certain foods may cause more gas production than others or different odors than others. As previously mentioned, some foods are not fully digested in the small intestine and move on to the large intestine to be further broken down and absorbed. Specifically, certain sugars in foods we eat are fermented by the bacteria in our gut, leading to gas production. These foods containing difficult-to-digest carbohydrates are called “FODMAPS”. Some foods/ingredients that contain a higher FODMAP content and/or have been associated with increased gas production include:
Garlic
Onion
Apples
Broccoli
Dairy products containing lactose
Fructose
Sorbitol
Asparagus
Beans
Cabbage
Cauliflower
Raisins
Artichoke
Lentils
Brussel sprouts
It is important to keep in mind that FODMAPs are not the only properties in foods to cause increased gas production. Certain foods such as cruciferous vegetables or raw vegetables are naturally more difficult for the body to digest, regardless of FODMAP content. These foods cause increased gas in most people, even those without IBS. Cruciferous vegetables include:
Broccoli
Brussel sprouts
Bok choy
Cabbage
Arugula
Cauliflower
Collard greens
Radishes
Kale
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Just because they may increase gas production, it is not recommended to completely eliminate cruciferous vegetables from your diet. These vegetables are full of vitamins and minerals such as vitamins A, C, K and folate, and they are also great sources of fiber! If you notice your symptoms worsen after eating cruciferous vegetables, try reducing the portion size to see if this helps. It may also be helpful to cook these vegetables down really well to help aid in digestion. It will be easier for the body to digest a well-cooked vegetable that has already started to break down from the heat of the cooking process, as compared to a raw vegetable.
Resistant starches are another group of foods that can be difficult to digest. As their name alludes, their composition resists digestion. Foods that contain resistant starch include:
Plantains and bananas that are more green in color
Beans, peas and lentils
Whole grains including raw oats and barley
Rice that has been cooked and cooled (aka eating leftover rice)
Potatoes that have been cooked then cooled (as found in a potato salad)
Similar to cruciferous vegetables, we do not want to completely eliminate foods containing resistant starches from our diet since they contain beneficial nutrients and are good sources of dietary fiber. Trying to reduce your portion size of these foods may be a helpful strategy if you notice your symptoms worsen after eating from this group.
Gas production has also been associated with certain medications, such as NSAIDs, certain laxatives, and antifungal medications. It is not recommended to completely eliminate these foods or medications from your diet entirely, especially not forever. If you suspect your gas may be linked to FODMAPS/certain foods or medication, it is always wise to talk with a registered dietitian or your doctor before eliminating. With the help of a professional, it is possible to narrow down your personal triggers and come up with a tailored plan so you can eat foods you love while effectively managing your symptoms at the same time.
Gastrointestinal Conditions and Infections
Excessive gas, typically defined as belching or flatulence that occurs more than 20 times per day, may be a sign of an underlying medical condition and/or infection. Common disorders associated with excessive gas production include IBS, Celiac Disease, Crohn’s disease, lactose intolerance, SIBO (small intestinal bacterial overgrowth), gastroenteritis (an infection of the GI system), malabsorption, and food allergies/intolerances.
When To Talk to a Professional
If you feel like your gas production is abnormal, it can be helpful to discuss your symptoms with a registered dietitian or your doctor. Talking through your specific symptoms will allow your provider to come up with a plan to get to the root cause of your issues. If you’re interested in working with a dietitian at Gutivate, schedule a consult call here. In the meantime, check out our article that discusses natural remedies for gas!
Sources:
https://www.mayoclinic.org/symptoms/intestinal-gas/basics/causes/sym-20050922
https://www.unitypoint.org/livewell/article.aspx?id=f4ac971f-95a4-49ad-b08d-2be2467257e0
https://www.uofmhealth.org/health-library/tm6320
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