You already know that there are certain foods that cause air in the belly and intestinal fermentation.
But whether these foods are the same for everyone is a controversial issue.

The intestinal response seems to be more subjective, so much so that there are many studies that underline the positive and therapeutic properties of many substances that ferment in the colon, because the fermentative state would nourish the good bacteria. In theory.
In practice, however, it is different.

If the state of fermentation continues causing discomfort, it is likely that the intestine produces harmful substances, for example gases such as methane, which are in fact associated with a higher body mass index.
In fact, it has long been discovered that those suffering from overweight also have greater intestinal problems and above all colic or air in the belly.

Looking at what are the foods that can cause air in the belly, we find many.
I will try to summarize them into categories. However, consider that as I said in the introduction, these foods do not necessarily cause all air in your belly, because a lot depends on the response of your intestine.

AIR IN THE BELLY: THE FOODS THAT CAUSE IT

1. Foods with Fodmaps.

   In essence, fodmaps are small or large sugar chains. such as for example lactose or polyols. We find them in dairy products, wheat, fruit and vegetables and almost all legumes.

2. Fermentable fibers.
   

   The fibers can be divided according to different classifications. Viscous or non-viscous, insoluble or soluble, fermentable or non-fermentable. Fermentable fibers are for example resistant starch (some types, for example glucomannan), chitosan, gums, pectins (apple peel, citrus fruit), hemicellulose (fruit, vegetables), beta-glucans (barley, legumes), fructans.

3. Probiotics and prebiotics.

   Some fibers with a prebiotic function fall into case two. Probiotics that produce lactic acid in the gut are not well tolerated by everyone, and can create air in the belly, constipation, and other ailments. This means that not everyone reacts well to yogurt, for example, because lactobacilli are part of this type of probiotic.

4. Cow’s milk and dairy products.

   Belly air could either be associated with lactose or a particular category of casein that is abundant in cow’s milk and dairy products, but is nearly neutralized in aged cheeses. There are many perplexities on this point, it must be said, but in case of adverse symptoms it is better to focus on goat or sheep milk and goat, sheep and buffalo dairy products (which would be an exception).

5. Foods with antinutrients.

   Antinutrients found mainly in plant-based products are also being studied for their positive properties. However, they can create food shortages and cause belly air, colic, constipation and spasms. There are many and not all of them are destroyed in cooking or soaking. I list them here.

As you can see, there are a lot of foods that cause air in the belly.
So much so that it is difficult for a person to try to figure out how to eat to avoid this problem.
As a general advice , if you suffer from air in the belly I would ask you to pay attention to the peel and seeds of fruit and vegetables, to legumes, to wholemeal products, to additives such as guar gum or xanthana or carrageenan in industrial products, to products fermented (sauerkraut, fermented cheeses, etc.) and fresh cow’s milk and dairy products, salads.

Now let’s see what are the foods that can help you eliminate the problem, considering that, if the air in the belly does not come to everyone for the same foods, in the same way we can assume that some foods that eliminate it will work, others will not.
This is the case, for example, with some supplements such as activated carbon. For some it works. For others it makes the situation worse.