6 vegetables that do not produce gases

The health benefits of a plant-based diet are undoubted: it helps control weight, prevents chronic diseases, increases energy… However, eating a large amount of fiber-rich foods, such as vegetableslegumes, whole grains and fruits, can cause gas.

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 while 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 fermentable and some may be less likely to cause gas.

For minimize gas productionin addition to chewing food well, drinking water and exercising regularly 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 them).

1. Carrots

The carrots they 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 bodies, important for the health of the eyes, skin and mucosa. They are low in calories and provide vitamins C, E and B9 and minerals such as potassium.

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

2. Asparagus

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

Are low in calories and rich in vitamins and minerals, such 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 they contain resistant starcha type of starch that acts as a non-fermentable fiber and can help reduce gas formation and improve overall gut health. Its content may vary depending on the type of potato and how they are prepared: the cooked and chilled potatoesfor example, contain more resistant starch and are better 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 fiberso there is little chance of getting your belly bloated.

Is very refreshing and moisturizing (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, Swiss chard, or kale) are rich in non-fermentable fiber and therefore do not usually cause gas, including 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 It is also low in calories and rich in water, which makes it an excellent option to promote hydration. And it is not only useful for salads, you can use it in many dishes such as sandwiches, tacos, creams, juices…