Drinking plenty of water with your meals can help, too. For more tips from our Nutrition co-author, including how to use gas-reducing supplements, keep reading! Did this summary help you? Yes No. Log in Social login does not work in incognito and private browsers. Please log in with your username or email to continue. No account yet? Create an account. Edit this Article. We use cookies to make wikiHow great. By using our site, you agree to our cookie policy.
Cookie Settings. Learn why people trust wikiHow. Download Article Explore this Article methods. Related Articles. Article Summary. Method 1. Understand the difference between soluble and insoluble fiber. It also slows down your digestion and is more likely to cause gas.
It is found in foods like oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Consume more water to help absorb soluble fiber. This is important when taking any fiber supplement as well. Insoluble fiber does not dissolve in water.
It promotes movement in your digestive tract, so it accelerates your digestion. As a result, it causes you to have less gas than soluble fiber. Insoluble fiber is found in foods such as whole wheat flour, wheat bran, nuts, green beans, and potatoes. Substitute soluble fiber heavy foods with insoluble fiber heavy foods. This will help you stay healthy and get enough fiber in your diet.
So, regular wheat bran cereal or bran muffins may cause less gas than oat bran cereal or oat bran muffins. Use dried beans, rather than canned beans, in your meals. Beans are known to be major sources of gas, but dried beans may cause less gas, post meal. Soaking the dried beans overnight before you eat them can lessen the impact of beans on your digestive system. Avoid cauliflower, broccoli, and cabbage. These foods are great sources of fiber, but they can cause gas and bloating.
If possible, limit your consumption of these foods to once a month, or substitute these foods for other vegetables that are less gas-inducing. Avoid raw vegetables, as they are harder for your body to break down and can lead to gas. Steam or cook vegetables before you eat them. Add fiber to your diet slowly. The bacteria in your stomach and small intestine need time to catch up with your fiber consumption. Adding too much fiber too quickly can cause gas, bloating, cramps, and diarrhea.
As your body becomes accustom to eating oats, the noticeable side effects will likely disappear. The risks associated with gluten have given rise to concern about eating oats. If you are gluten-intolerant or have celiac disease, than oats are perfectly safe for you to consume. Are oats and oatmeal really gluten free? Gluten intolerance has become a worldwide disease. Not everyone has it, but anyone with celiac disease.
Oats do not contain gluten , unless they are contaminated by a wheat source in the field, harvest, or processing of the whole grain. Are oats safe for celiac? Oats and oatmeal are naturally gluten free. Purchase gluten-free certified oats to guarantee that the oats are not cross contaminated with grains that contain gluten like wheat, barley or rye.
Do all oats contain Avenin? All oats contain the antioxidant avenin, even gluten-free oats. As long as the oats are not contaminated with gluten, there seems to be no problem with the avenin in oats. What happens if you eat raw oats?
Raw oats contain the anti-nutrient phytic acid or phytate. This compound is found in grains, nuts, seeds and beans. It binds to some essential minerals like calcium, zinc and iron, and prevents your body from absorbing them. Avoid this problem by fully cooking the oats, or soaking them for hours to reduce the phytic acid. As a result, overnight oats have become the go-to solution for easily and effectively consuming raw oats.
Difficulty chewing food or swallowing problems : If encountered problems with chewing food fully or swallowing difficulty, then exercise caution when eating oatmeal. Poorly chewed oatmeal can lead to blockage inside the intestines that can cause serve issues.
Digestive tract disorders including the esophagus, stomach, and intestines : Oats delay the reaction of the stomach emptying sequence. As a result, digestive disorders could lengthen the time required for digestion and therefore lead to blockage within the intestines. Concerns may be raised over the other ingredients within the product.
However, it is possible that putting products contain oats on the skin can cause skin to break out, dry skin or irritation on some people. A single serving of oatmeal offers remarkable nutritional value.
However you incorporate oats into your diet, the benefits will be prevalent. Of course there are slight differences between steel cut, rolled and quick , the advantages are still noteworthy.
The best thing to do is find the type of oats that you like most, and that way you will enjoy eating them and not get tired of them too quickly.
A common source of upper-intestinal gas is swallowed air. Each time we swallow, small amounts of air enter the stomach. This gas in the stomach is usually passed into the small intestine where part of it is absorbed.
The rest travels into the colon large intestine to be passed out through the rectum. Gas can be belched out instead of being passed from the stomach into the intestine.
This happens for several reasons:. Some people have a sluggish bowel that does not get rid of air readily. Others might have irritable bowel or spastic colon, which means that they cannot tolerate gas accumulation inside of the intestines, so even small amounts of air feel uncomfortable.
The foods we eat can be a factor in the production of gas in the lower intestine. These foods include:. Today, many people are trying to improve their nutrition and health by eating more fiber. However, some people discover that adding large amounts of fiber to their diets causes gassiness. This can happen when someone begins eating more whole-grain cereals, such as whole bran, oatmeal or oat bran, more whole-grain bread or more fresh fruits and vegetables.
They get a feeling of being bloated when they first begin the high-fiber diet, but within three weeks or so, they may adapt to it. Lactase is needed to digest lactose, the sugar found in milk and other dairy products. When this sugar passes undigested into the colon, it is fermented by bacteria, and gas forms. This can be a cause of excessive flatulence. If lactase deficiency is suspected of causing your gas, you can stop eating dairy products for a while to see if you have less gas.
If you find milk causes gassiness, you may consider drinking milk in which the lactose has been broken down Lactaid milk. You can also take lactase enzymes Lactaid with each bite or drink of dairy products for a week to see if your symptoms improve. Lastly, a breath test is available to find out if you are lactose intolerant. Finally, ingestion of large quantities of foods that contain fructose, a sugar commonly found in fruits and processed foods in the form of high-fructose corn syrup, may also contribute to gassiness.
The small intestine can only absorb a limited amount of fructose each day. As with undigested lactose, it passes into the colon where it is fermented by bacteria. Artificial sweeteners, such as sorbitol, found in diet food products are also poorly absorbed and a source of excessive gassiness.
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