The 4 Most Gas-Producing Foods During Pregnancy
During pregnancy, it’s possible to experience more flatulence than normal. Sometimes, this causes discomfort and pain, so it’s a good idea to adapt your diet to reduce the discomfort. Today, we’re going to tell you which are the most gas-producing foods during pregnancy, so that you can moderate their presence in your diet.
First of all, we must emphasize that a varied and slightly hypercaloric diet should be considered during pregnancy in order to ensure the proper development of the fetus. Therefore, you need to meet the daily nutritional requirements in order not to alter the homeostasis in the internal environment and produce health problems in the future.
What foods cause gas during pregnancy
Here, we’ll discuss which foods produce the most gas during pregnancy. There’s no need to avoid them completely, but rather moderate their consumption. In addition, in some cases, there are even certain tricks to minimize their gas-producing effect, and we’re going to reveal them to you. Keep reading!
1. Chickpeas and other legumes
Legumes are vegetables that produce a lot of gases, as they ferment in the digestive tract to a large extent. However, they’re very beneficial products for health, especially for their high fiber content. This substance has been shown to reduce constipation and stimulate intestinal transit, something very beneficial for pregnant women.
However, there’s a trick to make legumes less gassy, and that is to cook them for a long time and over low heat. This way, the fibers that they contain are softened, which diminishes the future fermentation in the intestine. Also, it must be taken into account that not all women will feel the same, as this process will depend on the composition of their microbiota.
Broccoli and other cruciferous vegetables can also increase the production of gases during pregnancy. For this reason, their presence in the diet should be limited. Even so, when they’re cooked enough and remain soft, the problem is significantly reduced.
It’s important to note that cruciferous vegetables should appear in the diet with some frequency, as they contain a large amount of bioactive substances that are essential for health. For example, several types of antioxidants neutralize the production of free radicals. In fact, regular consumption of broccoli is associated with a lower risk of cancer, according to a study published in the Journal of Oral and Maxillofacial Pathology.
Lettuce is another vegetable one of the gas-producing foods that you should be careful with during pregnancy. In this case, we’re talking about a food that provides a significant amount of fiber, which leads to fermentation and flatulence. Although it also contains antioxidants, it may be necessary to limit its presence in the diet during pregnancy.
There are other alternatives to ensure the consumption of phytochemicals without having to resort to lettuce. For example, stews of chard or cooked green leafy vegetables will be much lighter, as well as nutritious.
Artichokes are known for their beneficial effect in protecting liver health. However, they’re capable of increasing intestinal gas when consumed in excess or even in predisposed people. In this sense, their intake should be limited during pregnancy to avoid discomfort.
If you suffer from liver-related problems, you can increase the consumption of other compounds with antioxidant activity, such as berries. These contain a large amount of vitamin C and flavonoids, which serve to reduce the formation of free radicals and improve the state of health.
Reduce the consumption of gas-producing foods during pregnancy
As you have seen, there are certain foods that can cause gas during pregnancy, so their consumption should be reduced so as not to cause pain or discomfort. Of course, this will depend on each woman, as there are several individual factors that modulate the fermentation at the intestinal level.
If the gases become a serious problem or a nuisance that conditions your lifestyle, it may be best to consult a specialist. There are certain drugs that are allowed to be taken during pregnancy that alleviate this sensation and favor lighter and less painful digestion.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Gill, S. K., Rossi, M., Bajka, B., & Whelan, K. (2021). Dietary fibre in gastrointestinal health and disease. Nature reviews. Gastroenterology & hepatology, 18(2), 101–116. Disponible en: https://doi.org/10.1038/s41575-020-00375-4
- Nandini, D. B., Rao, R. S., Deepak, B. S., & Reddy, P. B. (2020). Sulforaphane in broccoli: The green chemoprevention!! Role in cancer prevention and therapy. Journal of oral and maxillofacial pathology : JOMFP, 24(2), 405. Disponible en: https://doi.org/10.4103/jomfp.JOMFP_126_19