Why do whole grains cause gas

As part of their study, Danish researchers recruited 75 participants to analyse the effects of wholegrains on the gut. Some replaced grain products with whole grain versions, and were compared against a control group who ate no whole grains.

Lead author Stine Vuholm, research assistant at the Institute of Sports Science and Nutrition at the University of Copenhagen, Denmark, said 'We saw that those who ate whole grains were more flatulent and had several departures of air during the day. Those who ate whole grains noticed that their food took longer to pass through the intestines than those limited to wheat.

A diet of white bread and rice could increase the risk of depression in older women, research suggests. But whole grain foods, roughage and vegetables could reduce it. Refined foods cause blood sugar levels to spike rapidly — prompting the body to pump out the hormone insulin, which helps break down the sugar.

But this process can cause symptoms of depression, according to the study. The findings, published in The American Journal of Clinical Nutrition, could pave the way for depression being treated and prevented using nutrition. She also noticed a 'moderate' increase in them visiting the toilet - going around twice as often. She said: 'It may be socially inconvenient, but it's good to get rid of this air. The control group reported not eating whole grains made them more bloated and tired than they used to be, however Ms Vuholm says this could be psychological.

While a lack of whole foods could destabilise blood sugar levels, it could also simply be a matter of perception. They may associate eating unhealthy foods with such symptoms, she said. However, given the vitamins and fibre in whole grains, it makes sense people who forgo them feel worse, she added.

Sodas and other carbonated drinks can add significantly to the amount of air you swallow. When air gets into your digestive tract, it has to pass through somehow.

This causes burping and may also increase how much gas you pass. Swapping soda for juice, tea, or water with no carbonation may help you reduce gas.

Fruits such as apples, peaches, pears, and prunes contain the natural sugar alcohol, sorbitol, which the body has trouble digesting. Many fruits also have soluble fiber, which is a type of fiber that dissolves in water. Sorbitol and soluble fiber must both also pass through the large intestines, where bacteria break them down to create hydrogen, carbon dioxide, and methane gas.

Like carbonated drinks, sucking on hard candy can cause you to swallow extra air. Many candies also use sorbitol as a sweetener. These two factors can contribute to extra gas. Onions contain a natural sugar called fructose. Like raffinose and sorbitol, fructose contributes to gas when bacteria in the intestines break it down. Gum seems an unlikely source for gas, but chewing it can make you swallow more air.

Many sugar-free gums are also sweetened with sugar alcohols that are harder to digest, such as sorbitol, mannitol, and xylitol. Sometimes, like when you down a couple slices of pizza topped with gooey cheese and chase it with a beer, you know there's a chance you'll feel a bit uncomfortable later. But hey, it was worth it. On the days you reach for a healthy option like a grain bowl , however, you assume you're going to feel amazing.

Full—but not too full—energized, and ready to conquer anything. It seems like a misguided punishment when you end up bloated. What gives? Here, she shares the most common culprits that could be hiding in your grain bowl.

Not all grains are considered equal—especially, as Glassman points out, if you have a gluten sensitivity.

Spelt, kamut, and farro all are made from wheat. Some of the healthiest foods are also foods that cause gas. Why is this? Complex carbohydrates — carbohydrates made up of more than one sugar unit — are called oligosaccharides, and the oligosaccharides called raffinose, stachiose, and verbicose are found in legumes, such as beans. Foods that contain complex carbohydrates — including beans, whole grains, and cruciferous vegetables — are also high in fiber.

And a high-fiber diet can certainly be to blame for excessive flatulence and belching. Foods that often cause gas can include veggies like Brussels sprouts, broccoli, and cabbage; fruits like peaches, apples, and pears; and whole grains like bran.