Everyone, whether we like to admit it or not, gets gas from every now and then. Swallowing air and the breakdown of food in your digestive system both generate gas. Burping, feeling puffy, or passing gas are common side effects. Most people use the restroom at least 14 times per day. Some people produce more gas than others, which can be unpleasant or uncomfortable. However, gas in and of itself is not a cause for concern.

Here are some food that can cause you gas problems:

1. Products that contains dairy

Lactose is a kind of sugar present in milk and other dairy products, such as cheese and ice cream. Lactose intolerance occurs when people do not produce enough of the enzyme lactase, causing difficulties digesting dairy. One sign of lactose intolerance is increased gas. If you feel you’re lactose intolerant, consider non dairy alternatives like almond milk or soy “dairy” products, or take a lactase tablet before eating lactose-containing foods.

2. Grain (whole)

Whole grains like wheat and oats are high in fiber and starch. Bacteria in the large intestine break down all of these, resulting in gas. Rice, in fact, is the only grain that does not induce gas.

3. Soda drinks

Sodas and other carbonated beverages can greatly increase the amount of air you ingest. When air enters your digestive tract, it must find a way out. This produces burping and may increase the amount of gas you pass. Switching from soda to juice, tea, or water (without carbonation) may help to cut down on gas.

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