The season of feasting is upon us, and with all that caloric abandon comes the consequence of some serious bubble guts.
Gas is caused by swallowing air and the breakdown of food in your digestive tract, which usually leads to burping, bloating, and/or flatulence. On average, we pass gas between five and 15 times a day, but not all of those farts are stink bombs, and some don’t even make a noise.
A confluence of factors influences the uptick in offensive holiday butt fumes, including a surge in fatty and fibrous ingredients and dairy-based comfort foods like casseroles.
“Oily foods relax the lower esophageal sphincter, which is the gateway between your throat and stomach,” Dr. Zac Turner previously shared with The Post. “The relaxation allows for stomach acid to travel back into the throat, causing discomfort. Not only does it do this, but fatty, oily foods also slow gastric emptying, which means food stays in your stomach longer, leading to a longer period of discomfort.“
In addition to rich dishes, we tend to eat without pause when this food hits the table, and as Turner notes, the faster you eat, the more air you swallow and the more gas you create.
In preparation for indulgence, folks often fast before a large feast, leading to overeating and overall discomfort. To help ease digestion, don’t skip breakfast, consider eating slowly and mindfully, staying hydrated and taking yourself out for a post-meal fart walk.
Read on to learn more about the dishes most likely to cause gas.
Mac and cheese
A comfort food classic brought to our shores at the behest of founding father Thomas Jefferson, macaroni and cheese has become a staple of the Thanksgiving table…and a culprit for gnarly farts.
Starches like pasta produce gas as they break down in the large intestine. Mac and cheese is also high fat and dairy forward, a combination that aids and abets bad gas — especially for those who are lactose intolerant or lactose sensitive.
Roasted Brussels sprouts
Brussels sprouts are nutrient-dense and rich in fiber and antioxidants.
However, these mini members of the brassica family are so filled with fiber that they can cause gastrointestinal distress.
Nutritionist Charlotte Hunter explained that Brussels sprouts contain a complex sugar called raffinose.
“Raffinose is broken down by an enzyme called alpha-galactosidase. Our digestive system doesn’t produce a huge amount of this enzyme, and when we consume a lot of raffinose…our body has to adapt,” she said.
“Although our bowel bacteria are perfectly capable of dealing with excess raffinose, there is a small price to pay in the form of hydrogen, carbon dioxide, and methane emissions. In other words, pretty stinky farts.”
If you’re raising a fist in the face of flatulence and want to enjoy Brussels sprouts, consider these recipes from NYC chefs.
Broccoli casserole
In addition to smelling remarkably like a hot fart, broccoli causes gas.
Like Brussels sprouts, broccoli is a proud member of the brassica family and also contains the difficult-to-digest, easy-to-convert to noxious gas complex sugar raffinose.
Add the mix — or the casserole pan — high-fat, dairy-rich ingredients like heavy cream, condensed soup, and cheese, and you’ve baked yourself a veritable fart bomb.
If you can’t say no to the tiny green toot trees, ensure the broccoli is thoroughly cooked, as this aids digestion, and consider indulging in a smaller portion to mitigate the stink.
Sweet potatoes and candied yams
Sweet potatoes contain mannitol, a sugar alcohol that is rapidly fermented in the intestines by gut bacteria, resulting in gas and bloating.
Both sweet potatoes and yams are starchy vegetables, notorious for producing gas as they are broken down in the body. Both veggies contain fructose, a type of FODMAP (short-chain carb) that can trigger bloating, gas, and constipation.
By adding inflammatory sugar and marshmallows to these dishes intensifies their intestinal wrath. As with all things, moderation is key and as these items are naturally sweet, consider skipping the high cal, gas amplifying additions.
