Why are some vegetables more gas-producing than others?
Certain veggies have a particularly bad reputation when it comes to creating excess gas, and often smelly gas at that! This can be embarrassing, uncomfortable but also frustrating if you’re trying your best to stick to a healthy eating regime.
Some of the worst offenders in the vegetable world for creating gas include: beans, cabbage, Brussel sprouts, asparagus, onions and broccoli – but what is it about them that makes them common culprits when it comes to creating troublesome flatulence?
1 – They contain FODMAPs
FODMAP is a term that’s becoming well known in the IBS community. FODMAPs are a class of carbohydrates which travel throughout the digestive system undigested until they reach the large intestine. Here, they become subject to fermentation by bacteria that exist naturally in our gut.
When it comes to vegetables, raffinose which is a type of oligosaccharide, is a common component. Raffinose is a type of soluble fibre, which means we don’t have the necessary enzymes to digest it. Normally, this is thought to be beneficial for our health and we are advised to consume a good amount of fibre daily. However, it seems that certain types, such as those that fall under the FODMAP category, could be problematic for those suffering from IBS.
2 - They contain sulphur
Although we may not want to admit it, we release gas in the way of flatulence every day, and a fair amount too, with up to 1.5l thought to be the daily average! However, much of this is in very small amounts and is odourless, so we often barely even notice it’s even happening.
But, what if you’ve noticed that recently you’ve been more gassy than usual, or perhaps it’s been a little more pungent than normal? Certain vegetables, including the cruciferous veggies and those in the onion family are rich in sulphur-containing compounds which could be making things a little smellier.
Why may you be more vulnerable to problem gas if you have IBS?
Up to 80% of sufferers of IBS report having problems with flatulence. So what is it that could be making you more susceptible?
- Eating too many veggies – Although this isn’t so often the problem, it is something to be aware of. As I’ve mentioned, there are certain vegetables that make us more gassy whether we have IBS or not. Eating too many at once, eating them too fast or eating them raw could be making things a little trickier for your digestion and you could be left feeling more gassy as a result
- Irregular bowel movements – With IBS, your bowel movements can become affected. For some, a quicker transit time and symptoms of diarrhoea are problematic, but for others a sluggish gut and constipation is more characteristic. With a slow moving gut, flatulence is often more likely. As waste moves through the gut more slowly, the naturally occurring bacteria in your gut have more of a chance to get fermenting. This creates more gas and often some more of the noxious smelling stuff too!
- Increased visceral sensitivity – Although it isn’t clear cut, we suspect that people with IBS may have increased visceral sensitivity. This means that with that 1.5l of flatulence which is perfectly normal for your average person, for someone with IBS, they may be much more aware of every twinge and movement and can feel much more uncomfortable with it
- Intolerance to certain foods – Food intolerance often goes hand in hand with the symptoms of IBS. If you indulge in foods that your body isn’t agreeing with then you’re much more likely to experience digestive upset which can involve discomfort, flatulence and changing bowel movements
- Imbalance in gut bacteria – It seems that an imbalance in gut bacteria could also have a part to play in many cases of IBS. Although the naturally occurring bacteria in our gut are necessary and are responsible for fermenting the indigestible components of our diet such as different sugars and starches from carbohydrates. If there is an overgrowth of bad bacteria attacking these foods instead of good levels of our good bacteria, then it’s possible that symptoms such as excess flatulence can become more apparent.
Top tips for managing troublesome flatulence
1 - Consider your eating habits
Here at A.Vogel we often explain it’s not just what you eat but also how you eat that’s important for managing your symptoms. Avoid chewing gum and guzzling fizzy juice which can create extra gas straight from the get-go, but also be sure not to eat too fast and chew your food properly to help improve your digestion as much as possible
2 - Cooking habits too
Warm and cooked foods are best for your digestion, as are sensible portions and a nice variety of different foods. Overindulging in anything is a sure way to cause disruption, so keep your meals varied and in balance and don’t load up on raw veggies if you can cook them instead
3 - Keep a food diary
If you aren’t quite sure what’s triggering your symptoms it can be really helpful to keep a food diary. This way, if food intolerance is at play you’re more likely to pick up on it, and similarly if any unhelpful eating habits are slipping through the net, again you’re much more likely to identify them. This way you can work on changing them and it could be a simple quick fix!
4 - Is going FODMAP-free an option?
If you suspect the foods high in FODMAPs are proving problematic, then it could be an option to reduce your intake. Now, I recommend only doing so under the guidance of a doctor or dietician, as you still want to ensure that you getting a good balance of nutrients and some other sources of fibre in there, but especially in the short-term, a low FODMAP diet may help to get some of your symptoms under control - there are still lots of veggie options!
5 - Add in some pre and probiotics 
Now, although some vegetables act as prebiotics including onions, garlic and asparagus, they are also high FODMAP options, so this can prove tricky. An alternative is to add a supplement to your regime such as Molkosan. Molkosan is rich in L+ lactic which helps to support the internal environment of the gut, which in turn, helps to support the balance of bacteria that exist there.
Once you’ve done this initially, you can then begin to add in some good quality probiotics such as the Optibac range, which have shown some promising results in helping to manage some of the symptoms of IBS, such as flatulence.
