Table of contents:
- What is farting?
- What causes fart?
- Foods that stimulate passing wind
- 1. High-gas vegetables
- 2. Fruits that contain sorbitol
- 3. Foods that contain starch
- 4. Whole grain
- 5. Red beans
- 6. Milk and milk products
- 7. Soda
- There is no need to avoid it
Have you ever felt that after you finish eating, you feel like you want to pass wind? Some foods do exist that stimulate the digestive tract to release wind. This is because this food contains gas, so the body will excrete it through exhausting the wind (flatus). However, before we discuss what foods can stimulate passing wind, we should first understand what farting is and what are the causes.
What is farting?
Get rid of the wind alias flatus, or what in Indonesian is also often called fart, is a gas released by the body as a waste product from the breakdown of food into energy. This gas is made in the stomach and intestines. Passing wind 6 to 20 times a day is considered normal.
What causes fart?
Some of the things that can cause us to pass wind include:
- Swallowed air. If the air is swallowed, it will pass through the digestive tract and will be released through the anus in the form of wind / gas (flatus). Swallowed too much air can also cause hiccups.
- Food and Drink. The amount of gas contained in food varies and causes different effects between individuals. Although several individuals eat the same food, some of them produce wind and some do not.
- Constipation. May cause flatulence but generally does not increase flatulence.
- Medicines or supplements. Some medications and supplements can cause bloating and gas as side effects.
- Medical conditions. Such as a bowel disorder or Crohn's disease.
- Changes in hormone levels. It usually occurs in women who experience bloating before menstrual periods because their bodies retain fluids.
Foods that stimulate passing wind
Some foods can stimulate passing gas because they contain high gas, such as:
1. High-gas vegetables
Some vegetables are high in gas which can stimulate us to pass wind. The sugar content in some vegetables can produce gas in the intestines while they are being digested. These types of vegetables are onions which contain fructose, as well as asparagus, broccoli, cauliflower, and cabbage which contain raffinose sugar, a type of complex carbohydrate. Vegetables that contain soluble fiber, such as peas, can also stimulate gas. Other gassy vegetables are radishes, mustard greens, young jackfruit, and raw vegetables.
2. Fruits that contain sorbitol
Some fruits contain a sugar called sorbitol. This sugar can cause excess gas production, for example in apples, pears, and peaches. Apart from fruit, sorbitol can also be found in candy and chewing gum as a sweetener, so that candy and gum can also produce gas in the digestive system. Apart from the fruits above, other fruits that contain high gas include durian, jackfruit, pineapple, and cempedak.
3. Foods that contain starch
Starchy foods are high in carbohydrates which can cause the digestive tract to produce gas when the starch is broken down into energy. Foods that contain high starch, are bread, cereals, and pasta.
4. Whole grain
Whole grains, such as oats, can also produce excess gas in the digestive tract. This is because oats contain starch, raffinose sugar, and are also high in soluble fiber.
5. Red beans
Red beans also make the digestive tract produce excess gas. This is because kidney beans also contain high levels of raffinose sugar and soluble fiber which makes the digestive tract produce gas in the intestines.
6. Milk and milk products
Milk and milk products contain lactose sugar. Lactose is one that is difficult to digest in the digestive tract if the body does not have enough lactase enzymes to digest lactose. Dairy products such as cheese and ice cream also contain lactose which can cause gas production in the body. People with lactose intolerance should avoid these foods to prevent excess gas production in the digestive tract.
7. Soda
Soda and drinks containing soda can also stimulate passing gas. The carbonation in sodas and soft drinks is air, which results in excess gas in the digestive system. Fructose, the sugar used as a sweetener in some soft drinks, can also produce gas because it is difficult to digest.
There is no need to avoid it
You may notice that some of the gas-causing foods above are included in the healthy food category. This doesn't mean you need to avoid these foods, because their nutritional benefits are still higher than "side effects". It's just that, with this information you can at least prepare for a more "active" gut whenever you eat large amounts of high-sugar foods.
