March 7, 2002
Foods with complex sugars and high fiber create gas
The little bubbles in a baby’s tummy might cause a problem with colic, or just a really big burp on Daddy’s shoulder. In a 45-year-old man, though, they may cause discomfort after every meal that is so bad that he ends up reaching for a bottle of over-the-counter medication daily.
It’s not unusual for foods to cause gassy stomachs, according to Dr. Kam Capoccia, clinical assistant professor of pharmacy and family medicine based at the UW School of Pharmacy.
“Everybody’s stomachs may be sensitive to one thing or another,” Capoccia says. “Clearly certain foods cause more gas than others, depending on the food and the individual.”
While some gas results from nervous habits like unconsciously swallowing air while under stress, problems with some foods result from the complex sugars they contain. This is why beans and some other high-fiber foods leave many people feeling bloated and perhaps embarrassed by their noisy digestive tracts. Still other people are sensitive to fats or oils, while yet others may suffer episodes of gasiness after eating dairy products, spicy meals, or even raw vegetables. In those cases, Capoccia says the solution is pretty clear.
“Typically, what I tell people is that if you know something causes you gas, avoid that particular food,” Capoccia says. “A lot of times it’s a matter of dietary management and avoiding dietary indiscretions.”
Suddenly switching from the typical American diet to a healthier high-fiber meal plan can cause more gas, too, at first.
“To avoid that, make the change gradually,” Capoccia says. “Slowly increase the amount of fiber in the diet over time.”
An enzyme is available over the counter for use at mealtime. It breaks down components in food, like complex sugars, that may cause gas when they are digested. High temperatures inactivate the enzyme, so food cannot be boiling hot when the enzyme is added at the start of the meal. The manufacturer says the enzyme is made using food-grade mold, so people who are allergic to penicillin should avoid it.
After meals that prove to cause gas formation, Capoccia says the only option is simethicone, an ingredient in many over-the-counter products.
“Over-the-counter medications are relatively safe, but they are usually recommended for use over a short period of time,” Capoccia says. “If you need simethicone or any other kind of over-the-counter medication for more than two weeks, you need to see a health care practitioner.”
Aging is another factor in just how much gas your stomach generates. Metabolism changes as the body ages, along with physiological changes within the stomach itself.
“Gastric emptying can become slower, so food is not getting passed through the stomach as fast as it was in earlier years,” Capoccia says. “If you’re not drinking enough water and eating a fairly healthy diet that includes a lot of fruits and vegetables that keep the bowels regular, you can run into problems with constipation, leading to more stomach upset.”
Add a little moderate exercise to the equation, and you may be able to walk away from your gassy stomach and all its noisy problems. If the problem persists, you should talk with a health care provider.
