Download Intestinal Gas - Irvine Family Practice Medical Group

Health Notes
Irvine Family Practice Medical Group
serving the community since 1984
Intestinal Gas: what can you do about it?
Common gassy complaints usually take one of three forms:
* Excessive belching
* Bloating
* Passage of gas
The following dietary suggestions may help reduce gas:
Reduce foods that may produce intestinal gas Foods that produce gas for one person may not
produce gas for another. Below is a list of foods that are gas-forming for some people. Avoid one
food at a time. If your symptoms are reduced, that food may be gas-forming for you. It's important
to try the food again in the future, since many foods can cause gas.
Some foods contain types of carbohydrates or amounts of fats that are difficult to digest.
Undigested carbohydrate and fat can be used by normal intestinal bacteria and gas may be formed.
These foods may be gas-forming'.
Legumes and some vegetables
Baked beans
Radishes
Lima beans
Kohlrabi
Brussels
Sprouts
Cabbage
Onions
Cucumbers
Sauerkraut
Lentils
Peas (fresh and dried)
Rutabagas
Dried beans
Cauliflower
Broccoli
Excessive amounts of any fruit or fruit juice Temporarily decrease your intake of fruit and
juice. The following fruits and fruit juices are the most likely to cause gas:
Prunes
Apples
Raisins
Bananas
Prune juice
Apple juice
Grape juice
Bran and whole grains in excessive amounts. Temporarily decrease your intake of bran in the
form of cereals or whole grain breads. When you increase fiber in your diet, do it gradually. This
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can help minimize gas.
Dairy products in excessive amounts - Milk and dairy foods contain lactose, a natural sugar that
the bowel may have difficulty digesting. Most people can tolerate about one-half cup of dairy
products at one time. Yogurt with active cultures and aged cheese are usually well tolerated.
High-fat foods - Cut back on fried foods, fatty meats, rich pastries, rich sauces and gravies.
Some sweeteners - Sorbitol and mannitol, found in "dietetic" candies and sugar free gums, can
form gas. They also are found in some medications. Check the ingredients listed on the label.
Minimize air swallowing - Swallowed air is the primary cause of belching and also may
contribute to bloating. Frequent, repetitive swallowing may be caused by ill-fitting dentures,
chewing gum (or tobacco), sucking on hard candy or frequently sipping beverages. It also may be
a nervous habit. Slow down when you eat - avoid "gulping" food and beverages. Avoid drinking
through straws or narrow-mouthed bottles (use a glass or cup, instead). Some foods also contain air
and contribute to gas. They include carbonated beverages and whipped foods. "Drawing" on
cigars, cigarettes and pipes also may produce gas.
Other measures - The following also may relieve or prevent gas:
Remaining seated or standing after
eating (don't lie down)
Exercising regularly
Reducing stress
Use over the counter agents: Beano, Gas-X.
If these suggestions aren't effective, your family physician may recommend medication.
TO HELP PREVENT
HEARTBURN, AVOID:
*Chocolate
*Fatty meals
*Caffeine
*Alcohol
*Onions
*Mints
*Tomatoes
*Citrus
*Avoid late snacks
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*Eat smaller meals
*Avoid eating before bedtime
15 best calcium sources:
Have a serving or two of any of these foods to get more than 1,000 milligrams of calcium..
Food
Calcium (milligrams)
Milk (skim and low-fat), 1 cup
Tofu set with calcium, 1 /2 cup
Yogurt, I cup average of low-fat brands)
Orange Juice (calcium-fortified), 8 ounces
Ready-to-eat cereal (calcium-fortified), 1cup
Mozzarella cheese (part-,skim), 1 -ounceCanned salmon with bones, 3 ounces
Collards, 1/2 cup cooked
Ricotta cheese (part-skim), 114 cup
Bread (calcium-fortified), 2 slices
Cottage cheese (1 percent fat), 1 cup
Parmesan cheese, 2 tablespoons
Navy beans, 1 cup cooked
Turnips, 1 1/2 cup cooked
Broccoli, 1 cup cooked
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