Vegetables that do not produce gases

Why are gases produced? Gases are the natural result of food fermentation in the gastrointestinal tract. During digestion, bacteria that inhabit the colon and large intestine ferment undigested carbohydrates (such as fiber and sugars), a process that releases gases. Other factors, such as swallowing air when eating or stress, can also contribute to gas production.

Consume foods rich in fermentable fiber can increase gas production in the intestine. However, not all types of fiber are the same of fermentables and some may be less likely to cause gas.

For minimize gas productionIn addition to chewing your food well, drinking water and doing regular physical exercise to stimulate digestion, you can opt for those vegetables that contain less fermentable fiber.

Next, we propose 6 vegetables that do not produce gas (or almost do not produce it).

1. Carrots

The carrots contain very few short-chain fermentable carbohydrates, a group of nutrients also called FODMAPs that can be difficult to digest in the small intestine and are fermented by intestinal bacteria in the large intestine, which can cause gastrointestinal problems such as gas.

Furthermore, it is the vegetable richest in beta carotenewhich is converted into vitamin A in our body, important for the health of the eyes, skin and mucous membranes. They are low in calories and provide vitamins C, E and B9 and minerals such as potassium.

You can eat it in a thousand ways, for example, as an appetizer in the form of sticks, in juice, in the form of a cream or sautéed to serve as a garnish.

2. Asparagus

The asparagus contain non-fermentable fibera type of fiber that is not fermented in the large intestine and passes through the digestive tract without being digested.

Are low in calories and rich in vitamins and mineralssuch as vitamin C, vitamin K, folic acid, iron and potassium. They also contain asparagine, an amino acid that acts as a natural diuretic and helps the body eliminate excess water.

You can enjoy them raw in salads, steamed, roasted, sautéed…

3. Potatoes

The potatoes contain resistant starcha type of starch that acts as a non-fermentable fiber and can help reduce gas formation and improve overall intestinal health. Its content may vary depending on the type of potato and how they are prepared: cooked and cooled potatoesfor example, contain more resistant starch and are more recommended than baked or fried potatoes.

They are also rich in vitamins and minerals, such as vitamin C, potassium, vitamin B6 and iron.

4. Zucchini

He zucchini is low in fermentable fiber and is easily digestible, which can help you prevent gases.

Furthermore, it is low in calories and rich in nutrientssuch as vitamin C, B6, folic acid, potassium and manganese.

It is very versatile and can be included in countless dishes, whether steamed, sautéed, roasted…

5. Cucumber

He cucumber it is also low in fermentable fiber. In fact, unlike many vegetables, cucumbers are relatively low in fiberso there is little chance of your belly becoming bloated.

It is very refreshing and hydrating (95% is water) and is rich in vitamins and minerals.

6. Lettuce

Although there are people who accuse lettuce of causing gas, in reality gas when eating lettuce is usually due to the state of the microbiota. Most of the green leafy vegetables (such as lettuce, spinach, chard, or kale) They are rich in non-fermentable fiber and therefore They do not usually cause gaseven in people with irritable bowel syndrome (although tolerance may vary). If you experience gas when eating lettuce, chew the leaves well and add fennel, cumin or oregano to the dressing.

The lettuce is also low in calories and rich in water, which makes it an excellent option to promote hydration. And it’s not just useful for salads, you can use it in many dishes such as sandwiches, tacos, creams, juices…