Sodas and other carbonated drinks can add significantly to the amount of air you swallow. When air gets into your digestive tract, it has to pass through somehow. This causes burping and may also increase how much gas you pass. Swapping soda for juice, tea, or water with no carbonation may help you reduce gas. Fruits such as apples, peaches, pears, and prunes contain the natural sugar alcohol, sorbitol, which the body has trouble digesting.
Many fruits also have soluble fiber, which is a type of fiber that dissolves in water. Sorbitol and soluble fiber must both also pass through the large intestines, where bacteria break them down to create hydrogen, carbon dioxide, and methane gas. Like carbonated drinks, sucking on hard candy can cause you to swallow extra air.
Many candies also use sorbitol as a sweetener. These two factors can contribute to extra gas. Onions contain a natural sugar called fructose. Like raffinose and sorbitol, fructose contributes to gas when bacteria in the intestines break it down.
Gum seems an unlikely source for gas, but chewing it can make you swallow more air. Many sugar-free gums are also sweetened with sugar alcohols that are harder to digest, such as sorbitol, mannitol, and xylitol. Artificial sweeteners such as sorbitol , erythritol, and xylitol aren't completely absorbed by your intestine.
This causes you to absorb fewer calories, but the alcohols are feremented by bacteria instead, which can cause more flatulence, bloating, and diarrhea, explains WebMd. Artificial sweeteners are common in many low-sugar or sugar-free foods, like gum, diet soda, cookies, and protein bars. If gas is becoming a consistent problem, taking a tablet like beano with your meals may help, since it contains an enzyme that makes fart-inducing foods easier to digest, says Dr.
You may also want to try keeping a food log for a few weeks, he suggests. Write down what you eat, how much of it, and how it makes you feel. This can help you pinpoint the worst offenders. Once you have that down, a doc or an R. Take note of any other bothersome symptoms, like constipation, stomach pain, or heartburn, or nausea, says Dr. This way, your doctor can rule out other serious GI issues, like irritable bowel syndrome.
United States. Type keyword s to search. Today's Top Stories. There's no cure for lactose intolerance, but cutting down on food and drink containing lactose usually helps to control the symptoms.
Your GP may also recommend calcium and vitamin D supplements. You may be advised to take lactase substitutes, which are drops or tablets you can take with your meals or drinks to improve your digestion of lactose. Milk and other dairy products contain calcium, protein and vitamins, such as A, B12 and D. Lactose also helps your body absorb a number of other minerals, such as magnesium and zinc. These vitamins and minerals are important for the development of strong, healthy bones.
If you're lactose intolerant, getting the right amount of important vitamins and minerals can prove difficult. This may lead to unhealthy weight loss and put you at increased risk of developing the following conditions:. If you're concerned that dietary restrictions are putting you at risk of complications, you may find it helpful to consult a dietitian. They can advise you on your diet and whether you require food supplements. Is my diet perfect? No way! But figuring out one of my main gas and bloating triggers helped me feel more empowered — and much more comfortable in my jeans.
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