Most of us are still embarrassed by loud and funky-smelling gas that comes out of our bodies, but burping, belching and breaking wind at least 20 times a day is considered average.
Excessive gas is not only uncomfortable -- especially if, let's say, you're sitting in a room full of people all day -- but it can also be a major health concern. All that extra tooting can be the result of irritable bowel syndrome or constipation, but it can also be caused by the foods you eat or the air you swallow, according to EverydayHealth.com
"Lack of proper digestion of some foods can cause gas. If you have beans and they haven't been soaked properly or you're eating too much too soon, your stomach ends up bloating and you start to gas," nutritionist Shannon Kadlovski told The Huffington Post Canada.
Now, before you run and call the doctor, gas itself is easily preventable. "Gas is not necessarily harmful, unlike constipation. However, it can be unpleasant and is a sign that foods are not being broken down properly," Kadlovski says.
She also suggests soaking or sprouting your favourite foods to improve digestibility and reduce overall gas. "Chew your food well. The more you chew, the less work your digestive system has to do to break down your food. This is especially true for carbohydrates, as they begin digestion in the mouth," she says.
Is your stomach grumbling? Here are 10 foods that prevent excessive gas -- and 6 others to avoid altogether:
16 Ways To Avoid Excessive Gas
Ginger:
Ginger can help with an upset stomach and clam down your digestive system, Kadlovski says.
Raw Honey:
Known as being a popular home remedy, a spoon of raw honey can prevent excessive gas.
Peppermint:
If you're having a hard time digesting your foods, Kadlovski recommends eating peppermint leaves raw or adding them into a tea.
Cinnamon
Cinnamon can help metabolize fats in the digestive process, allowing your body to refrain from excessive gas, according to LiveStrong.com.
Water:
Just think about your toilet -- your body also needs a flushing and water is the way to do it.
Green Juices
Fresh green juices made with kale, spinach, cucumber, collards or spirulina for example, can all help alkalinize the body and reduces gas, Kadlovski says.
Pineapple
Pineapple is a natural way for your body to break down food making it easier to digest.
Fennel
Some cultures eat fennel seeds after eating a large meal to reduce inflammation of one's stomach and intestines and ensure proper absorption of nutrients.
Flaxseed
Flaxseeds not only preventsexcessive gas, but they can also help fight constipation. Grounded flaxseeds in smoothies, dressings and yogurts are simple ways to add them to your everyday meals.
Cabbage
Hmm, we know what you're thinking. But as it turns out, foods that usually cause gas also can help you reduce it.
Avoid: Beans
Beans can lead to gas if consumed in excess or too much too soon. Soaking your beans helps to improve digestibility Kadlovski says.
Avoid: Cruciferous Vegetables
Cruciferous vegetables like broccoli, cauliflower and Brussels sprouts should always be cooked before consumption to avoid gas.
Avoid: Processed Carbs
Sure cupcakes, muffins and bagels taste great -- but they also confuse our bodies. If you have gas, avoid carbs that have chemicals or harsh ingredients that don't always get recognized by your digestive system.
Avoid: Dairy
Some people may be sensitive to lactose products, if you are, avoid any milks, cheeses or yogurts if you're suffering from excessive gas.
Avoid: Onions
Don't cry about this one. Onions and garlic, even though they are good for you, are high in sulfur that can cause gas Kadlovski says.
Fizzy Drinks
The fizzy gas inside your cup should give it away -- refined sugar is also hard for our digestive system to recognize (or even find) any nutrients.