食物中可能會(huì)產(chǎn)生氣體的成分

Inulin is not the only substance that can cause gas. Beans are commonly known for causing gas because of their raffinose content (via Healthline). Raffinose is a complex sugar that the body has a hard time digesting. When it enters the large intestine, it turns into hydrogen, carbon dioxide, and methane gas. If beans cause you a lot of discomfort, it's best to remove them from your diet. You can also take a product like Beano to reduce gas.

菊粉并不是唯一能產(chǎn)生氣體的物質(zhì)。眾所周知，豆類(lèi)會(huì)產(chǎn)生氣體，因?yàn)樗鼈兒忻拮犹?。棉子糖是一種復(fù)雜的糖，身體很難消化。當(dāng)它進(jìn)入大腸時(shí)，會(huì)變成氫氣、二氧化碳和甲烷氣體。如果豆類(lèi)讓你很不舒服，最好把它們從你的飲食中去除。你也可以使用像Beano這樣的產(chǎn)品來(lái)減少氣體。

Dairy products can also cause gas in people who have a hard time digesting lactose. You can avoid these side effects by opting for dairy-free products or taking a lactase supplement when you eat dairy. Other foods that can cause gas include whole grains, carbonated drinks, and processed foods. Many types of vegetables, like Brussels sprouts, broccoli, and cauliflower, can also cause bloating and gas. Cooking these vegetables may help by breaking down the fibers and sugar in those foods.

乳制品也會(huì)導(dǎo)致難以消化乳糖的人產(chǎn)生氣體。你可以通過(guò)選擇不含乳制品的產(chǎn)品或在吃乳制品時(shí)服用乳糖酶補(bǔ)充劑來(lái)避免這些副作用。其他會(huì)產(chǎn)生氣體的食物包括全谷物、碳酸飲料和加工食品。許多種類(lèi)的蔬菜，如球芽甘藍(lán)、西蘭花和花椰菜，也會(huì)導(dǎo)致腹脹和脹氣。烹飪可以幫助分解這些食物中的纖維和糖。