Having a sensitive stomach on a few odd days is quite normal. In fact, on average, an adult passes gas about 14 to 23 times each day. Yes, that is true, especially when one consumes common foods that cause gas. If one has been facing issues with the digestive system, changing their food regime might be a good start to improving their overall health. This will help one calm their stomach down and build immunity.

Common foods that may cause gas
To avoid facing issues such as gas and bloating, one must avoid these top foods that cause gas in adults.

• Beans
  Beans such as French beans are high in a complex sugar called raffinose, which is well-known for causing digestive problems. When this complex sugar is broken down with the help of bacteria, it releases carbon dioxide, hydrogen, and methane gas. When a combination of these three gasses passes through the rectum, it causes gas.
• Whole grains
  Whole grains such as wheat and jowar are extremely high in fiber and are among the top foods that cause gas. Moreover, grains help cleanse the colon and are rich in raffinose and starch. These complex sugars, when broken down, cause gastric problems. On the contrary, rice doesn’t cause any gastric problems.
• Vegetables like cabbage, cauliflower, broccoli
  Cabbage, cauliflower, broccoli, asparagus, and Brussels sprouts are popular vegetables that are rich in raffinose. However, since these are healthy vegetables, one must not completely omit them from their meal regime. Instead, one must avoid eating these vegetables at night or at least two hours before sleep time to reduce the effects of the gas.
  
• Dairy products
  Most dairy products such as cheese, cottage cheese, and ice cream contain lactose, a sugar found in milk. Many people are lactose intolerant and there are many individuals whose bodies cannot produce the enzyme required to break down lactose. When such people add dairy products to their meals, they may experience increased bloating and gastric problems.

• Processed foods
  Processed and packaged foods, such as bread and other bakery items, packaged snacks, sauces, and dressings are high in lactose and fructose. These two complex sugars are popularly known to cause gas in adults. Packaged cereals and baby food also contain these enzymes, and thus, are common foods that cause gas in toddlers.

• Certain types of fruits
  Fruits contain a natural sugar called fructose, which is present in almost all types of fruits. However, it is abundant in sweeter fruits such as apples, pears, and mangoes. Along with fructose, these fruits also have another compound known as sorbitol. When a combination of these two enzymes is broken down in the large intestine with the help of bacteria, a large amount of gas is produced.

• Artificial sweetening agent
  Artificial sweetening agents are a common replacement for natural sugar for people with diabetes and those who are fitness conscious. However, artificial sweetening agents contain sorbitol, while natural sugar is rich in fructose. Comparing fructose and sorbitol, the latter causes more gas, and therefore, foods containing sorbitol should be avoided.

• Carbonated drinks
  Carbonated drinks such as soda and flavored drinks consist of a high volume of air. When these air bubbles enter the digestive tract, they cause gas. In most people, this gas is released in the form of burping. One may also experience gas after consuming carbonated drinks and soda. Items with high content of soda are common foods that cause gas pain in the chest.

How to avoid foods that cause gas
Completely avoiding foods that cause gas in adults is impossible as some of these foods are essential to one’s daily nutrition. Making necessary changes to the meal plan and finding healthy alternatives for the items that are giving one trouble is the best way ahead.

From the common foods that cause gas, if one is unsure what affects them the most, they may quit having a particular food item for a fixed duration. If that food causes gas, they must find a healthy alternative. Experimenting with food items to identify the cause of one’s worry is advisable.

Here are two things to do if one is experiencing gastric problems.

• Make necessary adjustments to one’s meal plan
  A healthy food regime is not only about adding healthy foods to one’s meals but also about proportions and the correct timing. Eating the right quantity of food in fixed intervals is necessary as it gives the body time to adjust and digest food properly.
• Consider nutritional supplements
  If one has a weak digestive system and finds trouble digesting complex sugars, they may consider taking supplements. This shall help them break down the sugar faster and avoid gas problems. However, it is best to consult a doctor before taking any supplements.

There is a long list of foods that cause gas. One of the most common reasons for gas is complex sugars and difficulty digesting. However, one must consult a physician if they have been facing constant and long-term gastric problems, along with other persistent issues such as constipation or diarrhea.