Author: Melissa Hunt

Passing gas 13 to 21 times per day is normal it can still be bothersome but it’s also a natural part of health, usually caused by swallowing air and the breakdown of certain foods in your large intestine. While no foods stop gas production and all foods affect people differently, limiting certain items and eating more slowly can help minimize the effects. If gassiness causes you intense pain or discomfort, seek guidance from your doctor. In some cases, disorders such as irritable bowel syndrome may underlie symptoms.

Lean Meats and Seafood-

While carbs are essential for health, you may want to limit rich sources before important events if you’re prone to gassiness. Most carbohydrate-containing foods stimulate gas during digestion. Meats and seafood provide rich amounts of protein, but no carbohydrates, making them useful meal choices for preventing flatulence. Avoid high-fat meats, such as cheeseburgers and fried chicken, which can delay stomach emptying and cause discomfort and bloating. To keep your meat and seafood lean, bake, poach, steam or grill them using natural herbs and lemon juice instead of creamy sauces for flavor.

Brown or Wild Rice-

If you’re limiting starchy foods to reduce gas, you can still meet your whole grain and carbohydrate needs. Brown and wild rice provide nutritious, nongaseous options. In fact, rice is the one starchy food that does not stimulate gas, says the NDDIC. White rice, although less nutrient-dense, also provides a useful non-gassy alternative to starchy foods such as bread, cereal and pasta. To make rice into a balanced meal, serve it with a lean, protein-rich food, such as grilled fish, and nongaseous veggies, such as bell peppers.

Nongaseous Fruits and Vegetables-

Some people have gas flare-ups while digesting fruits and vegetables, due to the breakdown of naturally occurring sugars. Peaches, pears, apples, mushrooms and cruciferous vegetables, such as Brussels sprouts, broccoli and cabbage, are particularly common culprits. If these foods seem to add undesirable oomph to your flatulence, swap them out for less gaseous alternatives, such as cantaloupe, berries, grapes, lettuce, zucchini, okra, peppers, tomatoes and olives. Replacing gas-promoting juices, such as apple and pear, with water or unsweetened herbal tea can also help.

If you currently eat little fiber, suddenly increasing your intake can cause gassiness and other symptoms, such as bloating and discomfort. Aim for 25 to 35 grams of fiber per day to reap the benefits of a fiber-rich diet, such as improved appetite and blood sugar control, gradually increasing your intake of fiber sources to avoid gassy upset.

To reduce the gaseousness of beans, soak them in water before cooking or adding other ingredients; the longer they soak, the less gas-promoting they will be. Other common gas stimulators include dairy products, processed foods that contain some amount of lactose — natural sugar in cow’s milk, carbonated beverages, and sugar-free candies containing sugar alcohols such as mannitol, sorbitol and xylitol. To determine which foods cause you the most gassiness, track your food intake and symptoms in a journal.

A sour taste in the back of your mouth or pain in your chest after eating can be a sign of gastroesophageal reflux disease, also known as GERD. People with GERD can use medications for relief, but for many, changes in the diet can help ameliorate some or all of the symptoms. Eating alkaline foods is one approach that has come into prominence as a treatment for GERD.

Theory of Alkaline Diet-

The idea behind the alkaline diet is that as foods are digested, they can produce either acidic or alkaline substances. Because excessive production of acid may be able to aggravate gastroesophageal reflux, eating foods that are alkaline — meaning they can neutralize excess acid — may lower the amount of acid in the body and help reduce reflux. The effects of an alkaline diet on laryngopharyngeal reflux, a form of gastroesophageal reflux disease found that restricting acidic foods and emphasizing alkaline foods helped reduce the symptoms and clinical signs of this form of GERD, suggesting that adopting the alkaline diet can have a significant clinical benefit for people with GERD.

Foods to Avoid-

If you are trying to use an alkaline diet to treat GERD, reduce your consumption of acidic foods. Limit different vegetable oils in your diet, including canola, corn and olive oils. Many grains are also acidic, such as corn, barley, wheat, rolled oats, quinoa and buckwheat, so most baked goods should be minimized. Many animal-based proteins, such as cheese, meat and fish, will also need to be avoided, as well as peanuts, pecans, walnuts, cashews and beans.

Suggested Foods-

Although you should limit or avoid many foods if you are on an alkaline diet, plenty of options are available for every meal. Because many grains are acidic, breakfast could consist of fruits, such as grapefruit, apples, bananas, grapes, honeydew, oranges, dates, berries and pineapple. Other breakfast options include poached eggs and yogurt. Lunch options include chicken breast — which unlike other meats is alkaline — almonds and cottage cheese. Another option is a salad, which can be made using vegetables such as lettuce, leafy greens, peas, peppers, carrots, beets, mushrooms and parsnips. You can also eat these foods for dinner. Pumpkins, flax, sunflower and sprouted seeds are good snack options.

In addition to eating an alkaline diet, people suffering from GERD can make other changes to their diets to minimize symptoms. Eating smaller meals, for example, and avoiding eating before bedtime can reduce GERD symptoms. Certain foods, such as fatty/fried foods, tomato sauce, chocolate, mint, garlic and onions can also worsen GERD. If you are concerned about GERD symptoms, talk to your doctor before making any significant changes to your diet.

Feeling bloated never is a comfortable feeling, especially if other gastrointestinal problems accompany it, such as pain, flatulence or changes in bowel movements. If you have noticed that certain foods seem to make you bloated, start keeping a food journal and write down what you eat at each meal, as well as when you are bloated and other related symptoms. You might notice that sugar or some types of sugar seem to be associated with your bloating.

Fructose Malabsorption-

Fructose is a type of sugar naturally found in fruits, but it also represents half of the sugar found in table sugar. Fructose is also present in other sweeteners. Some people have a condition called fructose malabsorption, which is characterized by the inability to properly absorb fructose. As a consequence, the fructose stays in their gastrointestinal tracts, where it ferments, producing gas and making you feel bloated. To be diagnosed with fructose malabsorption and determine whether eating some types of sugar might be related to your bloating, you can have a hydrogen breath test done, which is similar to the test used to diagnose lactose intolerance.

High-Fructose Sugars-

If you have a problem absorbing fructose, sugar with a high fructose content will be problematic. Sweeteners with the highest fructose content include honey, agave syrup and high-fructose corn syrup. Carefully read the ingredient lists of a food before eating it to ensure it doesn’t contain these sweeteners. Maple syrup and regular table sugar are usually better tolerated because they contain equal amounts of glucose and fructose, and glucose contributes to enhancing the absorption of fructose. However, even though these sweeteners are usually fine for fructose malabsorption, eating too much at once can cause problems and induce bloating in sensitive individuals.

High-Fructose Fruits-

Although fruits are considered to be a healthier source of sugar and carbohydrates, they still contain sugar, especially fructose. Some fruits contain higher proportions of fructose and can make you feel bloated. If you are diagnosed with — or believe you have — fructose malabsorption, avoid watermelon, apples, mangoes, pears, cherries, dried fruits and fruit juices. Swap high-fructose fruits for oranges, kiwifruits, blueberries, banana or honeydew melon, but keep the serving size small to prevent bloating.

If eliminating sugar, especially high-fructose fruits and sweeteners, does not completely resolve your bloating problems, consult your doctor. Some tests might be required to identify the cause of your gastrointestinal problems. If your doctor rules out potential intestinal disorders, your bloating may be caused by other food intolerances. A registered dietitian experienced in gastrointestinal health can help you figure out other problematic foods commonly associated with bloating, including foods rich in short-chain fermentable carbohydrates such as lactose, fructans, galactans and polyols.

Enzymes play an essential role in the digestion of the foods. Enzymes are made up of proteins that help with many events within the body, including the breakdown of nutrients for absorption. Some enzymes are made within the body for use during these processes, others come from foods. Some fruits and vegetables contain high amounts of enzymes. These enzymes can also help to prevent diseases.

Pineapple-

Pineapple is high in the enzyme bromelain. Although not generally consumed, the stem of the pineapple contains the highest amount of bromelain. According to the University of Maryland Medical Center, bromelain helps reduce inflammation from infection and injuries. Bromelain may also be useful for treating tendinitis, sprains, strains and other types of muscle injuries. The University of Maryland notes that several studies have concluded other possible benefits of bromelain, including treatment for sinusitis and indigestion.

Papaya-

Un-ripened papaya contains the enzyme papain. Papain helps break down proteins into smaller units, called amino acids. The body uses the amino acids for many basic functions. Papain enzymes are useful for treating bedsores, skin ulcers and wounds from surgery according to the University of Maryland Medical Center. They may also promote wound healing from burns. This enzyme is available in pill or powder form over the counter. Before using any supplement, discuss it with a doctor.

Asparagus-

Asparagus contains glutathione peroxidase, an enzyme the body uses to create antioxidants, which are used to combat cancer-causing agents. To get the most benefit from glutathione peroxidase, eat asparagus raw, as the cooking process destroys much of the glutathione peroxidase. Asparagus is also high in folic acid and other vitamins and minerals.

Raw Fruits and Vegetables-

Many raw fruits and vegetables are naturally abundant in digestive enzymes. Because many enzymes are destroyed when heated above 115 degrees F, it’s better to eat raw fruits and vegetables for the maximum benefit. Generally, the enzymes they contain are most beneficial for digesting the nutrients within that particular food, but are also necessary for the entire digestive process. While all fruits and vegetables contain enzymes, those considered to contain the highest amounts in raw form include apples, avocados, carrots, grapefruit, spinach and tomatoes.

Supplements-

While it may be tempting to head to a health food store to buy a variety of enzymes in supplement form, it is important to remember the numerous other benefits of consuming fruits and vegetables. Lowering your cholesterol level, decreasing your weight and increasing your overall nutritional status are all important reasons for adding fruits and vegetables to your diet. Before starting any supplement program, it is crucial to speak to a medical professional to ensure the supplement does not interfere with any other medication you may be taking and to discuss the possible side effects.

Getting enough calcium can help keep your bones strong and protect you from developing osteoporosis. Because it can be difficult to meet the recommended dietary allowance through diet alone, your physician may recommend you take calcium supplements. However, these can cause side effects like stomach gas, especially if you take too high a dose. Talk to your doctor before taking calcium, and tell her if you experience gas or other side effects.

Types of Supplements-

Calcium supplements come in several different forms, including calcium carbonate and calcium citrate. Calcium citrate is the easiest for your body to absorb and digest, making it less likely to cause adverse side effects like gas. However, calcium citrate only contains 21 percent elemental calcium, while calcium carbonate contains 40 percent. Elemental calcium is the actual amount of calcium present in a supplement. If you take calcium carbonate, you need to have a certain amount of stomach acid to digest it, so this pill is often taken with orange juice. Two other types of supplements are calcium gluconate and calcium lactate, but these only contain 9 and 13 percent elemental calcium, respectively.

Side Effects and Remedies-

Common side effects of calcium supplements include constipation, gas, bloating and other types of stomach upset. This is more common with calcium carbonate, but if you experience gas from your supplement, talk to your doctor about taking a different kind. Not taking more than 500 milligrams of calcium at a time can also decrease your chances of developing side effects. Your body cannot absorb more than 500 milligrams at a time, so it is best to spread your supplements out throughout the day.

High Intake of Supplements-

If you take too many calcium supplements, this can cause gas and stomach upset as well. Do not take more than 2,500 milligrams of calcium a day if you are under 50, or more than 2,000 a day if you are over 50. This is the tolerable upper limit for the mineral. Taking more than this may cause nausea, vomiting, a decreased appetite, increased urination, an irregular pulse and other side effects. Always talk to your doctor before exceeding the recommended dietary allowance, which is 1,000 milligrams a day for those under 50 and 1,200 milligrams a day for those over 50.

Additional Considerations-

Discuss calcium supplements with your doctor before you start taking them. Tell him about any other supplements or medications you take, as well as any conditions you have, as these can determine whether or not you can safely take calcium supplements. Avoid supplements that have been made from oyster shells, dolomite or bone meal, because these may contain lead, which is toxic.

Acid reflux is a condition that occurs when stomach acid flows backward into the esophagus and causes a burning sensation called heartburn. Normally, a muscular valve called the lower esophageal sphincter, or LES, keeps stomach acid in the stomach. Acid reflux occurs when the LES opens too often or does not close tight enough. Drinking plenty of water may help decrease symptoms of acid reflux.

Water and Acid Reflux-

Drinking water helps neutralize and rinse out stomach acid that has refluxed into the esophagus. If you have acid reflux, drink at least six to eight glasses of water every day before meals. Avoid drinking water during meal time as this can worsen acid reflux symptoms. Avoid drinking flavored water, alcohol and caffeinated beverages such as tea and coffee. These drinks can worsen symptoms of acid reflux.

Water and Meals-

You need an acidic stomach environment in order to digest food. When you drink water with meals, stomach acid is usually diluted, which leads to incomplete digestion of food. Undigested food may stay longer in your stomach, which can increase acid reflux symptoms. Drinking water with meals also over fills your stomach, which can cause the LES muscle to open and allow stomach contents to leak into the esophagus.

Flavored Water and Acid Reflux-

Flavored water contains added natural and artificial flavors, sweeteners, vitamins and minerals. Most people drink flavored water as a healthier alternative to carbonated beverages. You may experience increased symptoms of acid reflux when you drink flavored water. Artificial flavors and other additives in flavored water may irritate your stomach and esophagus. Drink pure water instead of flavored water.

Treatment-

You can prevent acid reflux symptoms through modification of several dietary and lifestyle factors. Avoid or limit consumption of foods that irritate the esophagus and stomach. These foods include citrus fruits, citrus juices, tomatoes, tomato-based products, chocolate, peppermint, garlic, onions, spicy and fatty foods. Avoid or limit alcohol, carbonated drinks and caffeinated beverages. Eat small frequent meals instead of large meals and avoid lying down right after a meal. Avoid eating right before bedtime. Raise the head of the bed 4 to 6 inches with blocks to prevent nighttime reflux. Lose weight if you are obese because abdominal obesity worsens acid reflux.