List of foods that contain gas (is kale included?)

Water spinach is a popular food among Indonesians. Most people process these vegetables by sautéing or just boiling them. But he said, kale is one of the foods that contain gas and can cause bloating if consumed in excess. Is this assumption true? Find out the answer in this article.

Is it true that kale is a food that contains gas?

Foods that can cause bloating are foods that contain FODMAPs, which are short-chain carbohydrates that can produce gas in the stomach. Not everyone is sensitive to FODMAPs. However, people with irritable bowel syndrome (IBS) tend to be more sensitive to FODMAPs.

For people who can't digest FODMAPs, these carbohydrates go to the end of the large intestine, where gut bacteria reside. In the large intestine, gut bacteria then use FODMAPs for fuel, which produce hydrogen gas and cause all kinds of indigestion symptoms.

Research shows a strong association between the content of FODMAPs in certain foods and digestive disorders such as stomach upset, bloating, stomach upset, diarrhea, and even constipation (difficulty defecating).

However, it is not yet known whether kale itself contains FODMAPs or not. The reason is, research conducted at Monash University did not mention kale as a food that contains FODMAPs. That is why, the assumption that kale is a food that contains high gas and can cause bloating not scientifically proven.

Foods that contain gas (more precisely those with FODMAPs) include several types of sugar, such as:

Fructose, simple sugars that can be found in many fruits, vegetables and added sugars.
Lactose, carbohydrates that can be found in dairy products such as milk.
Fructans, which can be found in many foods, including gluten grains such as wheat.
Galactans, which can be found in nuts.
Polyol, or sugar alcohols such as xylitol, sorbitol, maltitol and mannitol which can be found in fruits and vegetables.

Various foods that contain gas

1. Vegetables

The sugar content in some types of vegetables can trigger stomach gas. Some types of foods that contain gas are onions (all types of onions), asparagus, cabbage, celery, sweet corn, and broccoli.

Not only that, vegetables that contain high soluble fiber also have the potential to make a lot of gas. However, soluble fiber is also needed by the body, so don't avoid these foods, but adjust the portions.

2 pieces

Most fruit contains the sugar sorbitol. Sorbitol can cause excess gas production. Fruits that contain sorbitol include apples, peaches, pears, mangoes, and prunes. Sorbitol sugar can also be found in some types of chewing gum.

3. Starchy foods

Starchy or starchy foods are generally high in carbohydrates which can cause the digestive tract to produce excess gas when starch is broken down into energy. Types of foods that contain high gas such as bread, cereals, and pasta.

4. Milk and its derivatives

Milk and milk products contain a sugar called lactose. Lactose is a type of sugar that is difficult to digest if the body does not have enough lactase enzymes to digest lactose. Several types of dairy products include cheese, ice cream, and yogurt.

5. Oatmeal

Although oatmeal is a delicious and healthy breakfast option, it is a food that contains gas. This happens because oatmeal contains starch, raffinose sugar, and high soluble fiber. But these side effects are generally different for each person.

6. Red beans

Red beans are a healthy type of food, but they can cause gas production to increase. The reason is, red beans contain high enough refined sugar and soluble fiber. Thus making the digestive tract produce gas in the intestines. Other nuts that also contain gas are cashews and pistachios.

7. Soda and soft drinks

The carbonation contained in soda is air which causes excess gas in the digestive system. Not only that, the content of fructose, the sugar used as a sweetener in a number of soft drinks, can also produce gas because it is difficult to digest.