FitSugar

You Asked: My Vegetarian Diet Is Making Me Gassy

FitSugar — Tue, 06 Oct 2009 03:47:51 -0700

Dear Fit,
I am trying the vegetarian lifestyle and have finally given up bacon and hamburgers and went meat-free. I have a family history of obesity, heart disease, and cancer, and have read that a diet rich in fruits and veggies can play a huge role in prevention. I've been loading up on the green veggies, beans, fruits, and tofu. My taste buds don't really miss meat, but it hasn't even been a week and I'm having some, well, unpleasant side effects. I'm unbelievably bloated and gassy all the time, and am close to giving up on my veggie quest. Is it possible that my body is trying to tell me that a vegetarian diet isn't right for me, or is there a way to go about this so that I'm not feeling so inflated?
- Puffed Up

First of all, I applaud you for taking your health into your own hands and going meat-free. Your body is greatly benefiting from consuming less saturated fat and more plant-based proteins. I'm actually not surprised that you're experiencing such embarrassing and uncomfortable side effects, but that doesn't mean you can't become a vegetarian. To hear my suggestions read more.

From your diet description, you're doing everything right with your food choices, but there's such a thing as too much, too soon. Vegetarian foods are very high in fiber, and if your digestive system isn't used to that, it translates to gas and maybe even diarrhea. So my advice is to slowly ease into this diet. Be a flexitarian for a while. Consume your old diet that includes meat, and gradually increase your fruit, vegetable, legume, and whole grain intake as you fade out the meat. At first, eat small portions of foods that are especially gas-producing such as broccoli, beans, green peppers, apples, and high fiber cereals. Slowly increase the portion size over time and the gassiness should begin to dissipate. Making the switch to a vegetarian lifestyle overnight is a shock to your system, so all you need to do is move forward slowly, listen to your body, and you'll be meat-free (and less bloated) within a few weeks.

Do You Avoid Foods That Give You Gas?

FitSugar — Mon, 20 Jul 2009 09:00:00 -0700

Eating spicy foods, green peppers, broccoli, beans, meat, dairy products, high fiber cereal, and apples are a few common foods that can result in gas for some people. I'm sure you know exactly what kinds of foods cause your tummy to gurgle and become bloated. So tell me . . .

DrSugar Answers: Belching After Every Meal?

DrSugar — Wed, 17 Dec 2008 05:30:00 -0800

DrSugar is in the house and answering your questions.

Dear DrSugar,
It seems like everything that I eat causes gas. I exercise regularly and I try to eat healthy as much as possible. I don't know if I should be eliminating some things from my diet to alleviate the gas. My gas is in the form of belching though. I rarely have gas that is expelled from my bowel area. Can you me help? Any advice would be helpful. Thanks.
- Sick of Saying "Excuse Me"

To see what DrSugar suggests to help this problem, read more.

Problems with belching, also known as burping, can be a significant problem for some people. Belching is different from flatulence in that belching is almost always related to swallowed air that accumulates in the stomach. This air is then expelled from the stomach by belching when pressure builds. Swallowing air can occur when drinking carbonated beverages, drinking from a straw, eating food too fast, and chewing gum. Some people also swallow air when they are anxious and often don’t even notice they are doing it. Sometimes belching is also associated with acid reflux or heartburn.

The best methods to prevent frequent belching are: 1) Eat and drink slowly, 2) Avoid carbonated beverages such as soda and beer, 3) Avoid chewing gum or hard candy, and 4) Avoid drinking through straws. If your belching problem is related to acid reflux or heartburn symptoms, it may be necessary to seek medical advice for treatment with antacids or diet modification. For more information regarding the other kind of gas, otherwise known as farting, check out my previous post on flatulence.

If you have a question for DrSugar, send me a private message here, and I will forward it to the good doctor.

DrSugar's posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.

Speak Up: What Foods Give You Gas?

FitSugar — Thu, 23 Oct 2008 13:00:00 -0700

Nobody likes having gas. It is uncomfortable, makes you feel bloated, and can be super embarrassing when you're in a small room with a handful of people. So I was wondering, what foods tend to make you gassy? Do you eat these foods anyway, and deal with the odorous consequences, or do you avoid foods that make you toot?

Source

Another Reason to Love Chai Tea

FitSugar — Mon, 29 Sep 2008 13:00:00 -0700

I love a spicy cup of chai tea on a foggy morning or chilly evening. Aside from its exquisite taste, chai offers other benefits further down the digestive line. This wonderful tea can reduce gas. Chai is made from a blend of spices - cinnamon, cloves, ginger, and cardamom - that individually combat flatulence, but mixed together seems greater than the sum of its parts.

Check your spice cabinet and chances are high you have all the ingredients to make your own chai tea with this recipe. If not, you can always opt for an energizing Chai Bumble Bar.

Source

DrSugar Answers: Excessive Gas?

DrSugar — Wed, 27 Aug 2008 03:30:00 -0700

DrSugar is in the house and answering your questions.

Dear Doc Sugar,
I'm having a lot of trouble lately with gas. Yeah, it's really embarrassing, but no matter what I eat (high fiber, low fiber, healthy food, junk food) I start farting constantly. A month ago, I lost a lot of weight because I couldn't handle how bad my gas pains were.

I'm going to give you a few details that might help you, help me. The farts aren't like normal ones. They're high pressured, loud, and sound like I opened a valve to let air out. Sometimes they don't even smell; it's just air. Then I can feel my abdomen deflate. I don't want to go to the doctor yet (because I know they're going to ask for a stool sample, and I think that's so ick), so I was hoping you could help with an explanation and advice.
- One Gassy Gal

To see what DrSugar has to say on this matter, read more.

Flatulence is a normal phenomenon that occurs in everyone, but it can become a big problem for some people, as you have described. Gas comes from two main sources: air that you swallow and gas produced during the digestion of food. Sometimes excessive flatulence can represent intolerance to certain foods such as dairy products or gluten. Eliminating dairy from your diet is a good first step to evaluate whether the problem could be related to lactose intolerance, which is a very common problem. There are also a wide range of foods that have been implicated as “gassy foods,” and an extensive list can be found at GICare. This site also gives information on how to prevent excessive gas, and it might help you.

The fact that your gas is sometimes odorless could provide an interesting clue as to the source of your excessive gas. It has been observed that gas from swallowed air is generally odorless, and gas from the digestion of food usually has an odor. It is possible that your gas problem is from swallowing too much air. Swallowing air can happen when food is eaten very quickly. It can also occur by drinking through straws and drinking carbonated beverages. Try eating slower, taking smaller bites, and avoiding carbonated beverages for a few weeks to see if this helps. If your problem persists, or is associated with pain or diarrhea, it would be best to see a doctor. Many problems can be solved without the dreaded stool sample.

If you have a question for DrSugar, send me a private message here and I will forward it to the good doctor.

DrSugar's posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.

You Asked: Beans Make Me Gassy

FitSugar — Thu, 20 Sep 2007 02:30:00 -0700

You're asking and I am answering...

Dear FitSugar,
I read this site religiously and love it. I took your advice of incorporating more beans into my vegetarian diet so I got all my amino acids, but it's causing a bit of a gas problem. Is it okay to take something over the counter? Are there other ways to deal with it? Let me know! Thanks!!
- Gassy Cassie

This is a great question! Just so you know beans have this effect on everyone! If you're not used to eating a ton of beans (or foods containing lots of fiber), it's going to take your body a little while to adjust. Start incorporating beans into your diet a little at a time. Try sprinkling a tablespoon or two over salad or on your pasta. Use soymilk in your cereal or mix some tofu in your vegetable stir fry. Slowly introducing beans into your diet will give your body a chance to warm up.

Also try mixing your beans with other foods. This will help to tone down the gaseous effects of the beans (don't just eat them alone). Try eating beans with rice, hummus with pita, or vegetable soup that contains beans. After a few weeks of these smaller amounts, your body will get used to your bean intake, and they'll become easier to digest.

Also, if you are soaking and cooking your own dry beans, instead of canned, be sure to dump out the water after they're done cooking and rinse the beans thoroughly. Soaking and cooking bean water can cause major flatulence. The same goes with the canned beans. Use a strainer to get rid of the extra water the beans are soaking in, and rinse them with water before using.

Some people take Beano, an over-the-counter pill that contains enzymes to help your body digest beans and other high fiber foods. I'm not saying it will cure your gas, but it may help.

FIt's Tips: I wouldn't worry about the gas too much, since everyone farts. Just start off eating small amounts of beans at a time, and you'll be ready for spicy black bean soup in no time!

Source

Which is MORE Embarrassing?

FitSugar — Sat, 31 Mar 2007 02:45:00 -0700

Being human, there are things that happen to all of us, but they don't make them any less bearable. So, tell me, which is more embarrassing...?

Does Beano Prevent the Gas We Pass?

FitSugar — Wed, 21 Mar 2007 04:00:00 -0700

Beano contains a natural enzyme known as alpha-galactosidase that works with your body's digestion. It claims to break down complex sugars into simpler sugars, which your body can easily digest, so it prevents gas before it starts.

Beano advertises that it can prevent flatulence when you eat gas-producing foods like beans, vegetable, and whole grains. This is great because many people avoid certain healthy foods because of the embarrassing after effects.

With every 1/2 serving of food (about the size of 1/2 a baseball) you are recommended to take 1 tablet of Beano or 5 drops of the liquid. You should take it with your first bite so it has enough time to start working.

So what do you think - Does Beano really prevent gas?

Adzuki - The Most Magical Fruit of All

FitSugar — Wed, 24 Jan 2007 03:00:00 -0800

Beans, Beans, the magical fruit. The more you eat 'em, the more you - yeah yeah. We know.

But have you ever heard of adzuki ( also spelled aduki or azuki) beans? In Japan, these small reddish beans are the 2nd most popular legume after the soybean.

Like most beans, adzukis are rich in the best sort of fiber - soluble fiber - which helps to eliminate cholesterol from the body. They have 16.8g per cup (that's extra magical).

They are a good source of magnesium, potassium, iron, zinc copper, manganese, and vitamin B3.

As a high-potassium, low-sodium food, they help reduce blood pressure. And adzuki beans are higher in protein than most beans, containing 17g per cup. (Black beans contain 15g, pinto beans contain 14g, and kidney beans contain 13g.)

Not only are they low in fat, but when combined with grains, beans supply high quality protein which provides a healthy alternative to meat or other animal protein.

If you're looking to lose weight, eating beans may help - they make you feel full and take longer to digest, so you'll eat less.

Adzuki beans also contain protease inhibitors which frustrate the development of cancerous cells.

Beans are really nutritious, but the gaseous side-effects can cause you not to eat them. Want to avoid flatulence? Then read more

To avoid the gas, introduce beans into your diet gradually.
If you choose to use dried beans and soak them beforehand, THROW OUT the water after they've softened. Do NOT use the water to cook with as it is extremely gas-producing.
Choose beans that are easier to digest such as adzuki, black-eyed peas, and lentils. The hardest to digest are navy, lima, and whole cooked soybeans.
Cook beans with gas-reducing herbs such as a bay leaf, cumin, epazote, or kombu. Add 6 leaves or 2 tsp dry herb to the pot.
Avoid beans that are cooked with added sweeteners such as brown sugar, honey, or maple syrup - it could stress out your digestive system.
Try a digestive enzyme sprinkled on your beans. They help to break down the oligosaccharides before they reach the large intestine, which is where the flatulence problem begins.
Laugh about it. Everyone gets gas when they eat beans.