- Dairy products
-- Lactose, a sugar in dairy foods, is a common cause of gas. If you are sensitive to lactose, you may be able to tolerate yogurt and aged cheeses.
- Certain vegetables
-- Dried beans and peas, cabbage, radishes, onions, brussel sprouts, cauliflower and broccoli contain certain carbohydrates that can produce gas.
- Excessive fruit sugars
-- Prunes, apples, raisins and bananas, as well as prune, apple and grape juices, can be bothersome.
- Excessive fiber intake
-- Decrease your intake of bran and other high-fiber foods. Slowly add them back to see how much you can tolerate.
- Sorbitol and mannitol
-- These sweeteners are found in some sugar-free products.
- High-fat foods
-- Fatty meats, fried foods, some sauces and gravies can cause gas.
- Carbonated and sparkling beverages
-- Avoid these beverages. And eat slower to avoid swallowing air.
While some of these offending foods such as high fat fried foods, gravies, sweeteners and carbonated beverages can be eliminated from the diet without any nutritional deficits there are steps you can take to reduce gas without compromising your diet.
- Eat slowly, chewing food thoroughly, swallowing before taking another mouthful.
- Use an enzyme product such as [A HREF="http://www.beano.net/"]Beano[/A] when eating foods you know may produce excess gas.
- Do not lie down after meals. Stay upright and even walk to help with intestinal motility.