7 Natural Solutions For “Good Gas”

The foods that are most beneficial for gut health are often the ones that can lead to bloating and gas (at Gutbliss, we call this “good gas“). Artichokes, asparagus, broccoli, Brussels sprouts, cabbage, cauliflower, carrots, celery, green peppers, legumes, and onions – all of these high fiber, nutrient-rich foods contain complex sugars that are fermented in the gut and have been identified as common culprits of gas, bloating, and abdominal discomfort.

While you may notice digestive symptoms when consuming these foods, we don’t recommend avoiding them altogether. They contain lots of nutrients and beneficial fiber, not to mention the fact that a diverse and colorful diet increases gut bacteria diversity – a primary marker of long-term health. So eliminating an array of vibrant plant foods from your diet isn’t the best first line of defense (note that some people do experience digestive conditions where complete elimination is necessary, but this is not the norm). Instead of completely avoiding good gas foods, follow these 7 solutions:

Solution #1: Eat small amounts of “good gas” foods and gradually increase your serving size to let your body get acclimated to them.

Solution #2: Add lemon juice to your good gas veggies to stimulate digestive enzymes.

Solution #3: Soak beans overnight before cooking.

Solution #4: Avoid canned beans, which not only tend to cause more gas, but may also contain a chemical called bisphenol A (BPA) in the can lining, which has been linked to cancer and other conditions.

Solution #5: Cook beans with a sea vegetable like kombu, which makes the beans more digestible because it contains the enzyme needed to break down raffinose (the undigestible sugar that causes gas when fermented by gut bacteria). You can find kombu at Asian markets or health food stores.

Solution #6: Eat a pinch (about half a teaspoon) of fennel seeds or chew on a stalk of raw fennel at the end of a meal to benefit from its gas-reducing oils. You can also make fennel tea by steeping a teaspoon of crushed seeds or fresh fennel bulbs in a cup of boiling water for 10 minutes, or you can add it to salads or cooked dishes.

Solution #7: Boost your GI tract’s population of beneficial bacteria by consuming fermented foods like kefir that contain actively growing essential bacteria and helpful yeast species that result in decreased gas production.

For a complete A to Z guide on how to banish your bloat and identify its root cause, check out Dr. Chutkan’s latest book, The Bloat Cure, coming April 19th!