If you have kids you know that the topic of farts and their various smells is a constant topic of discussion and source of some serious giggles. In this episode, we are going to talk with a couple of kids and get to the bottom of what is really going on inside their little bodies.
There are 2 main reasons we fart:
- We’ve swallowed air
- Fermentation of our undigested food by bacteria in our gut
Main food culprits of gas are those that are considered dietary fiber, called FODMAPs.
F=Fermented
O=Oligosaccharides
D=Disaccharides
M=Monosaccharides
A=and
P=polyols
Foods that are high in FODMAPs:
Common Fruits
- Apples
- Apricots
- Blackberries
- Cherries
- Grapefruit
- Mango
- Peaches
- Pears
- Plums and prunes
- Pomegranates
- Watermelon canned fruit, dried fruit or fruit juice
Common Grains
- Couscous​
- Farro
- Rye
- Semolina
- Wheat
Lactose-Containing Foods
- Buttermilk
- Cream
- Custard
- Ice cream
- Margarine
- Milk (cow, goat, sheep)
- Soft cheese, including cottage cheese and ricotta
- Yogurt (regular and Greek)
Dairy Substitutes
- Oat milk (although a 1/8 serving is considered low-FODMAP)
- Soy milk (U.S.)
Common Legumes
- Baked beans
- Black-eyed peas
- Chickpeas
- Lentils
- Kidney beans
- Lima beans
- Soybeans
- Split peas
Common Sweeteners
- Agave
- Fructose
- High fructose corn syrup
- Honey
- Isomalt
- Maltitol
- Mannitol
- Molasses
- Sorbitol
- Xylitol
Vegetables
- Artichokes
- Asparagus
- Beets
- Brussels sprouts
- Cauliflower
- Celery
- Garlic
- Leeks
- Mushrooms
- Okra
- Onions
- Peas
- Scallions (white parts)
- Shallots
- Snow peas
- Sugar snap peas
Foods that are low in FODMAPs:
Fruits
- Avocado
- Banana
- Blueberry
- Cantaloupe
- Grapes
- Honeydew
- Kiwi
- Lemon/Lime
- Mandarin oranges
- Olives
- Orange
- Pineapple
- Raspberry
- Rhubarb
- Strawberry
Sweeteners
- Artificial sweeteners that do not end in -ol
- Brown sugar
- Glucose
- Maple syrup
- Powdered sugar
- Sugar
Dairy and Alternatives
- Almond milk
- Coconut milk (limit 1/2 cup)
- Hemp milk
- Rice milk
- Butter
- Certain cheeses, such as brie, camembert, mozzarella, Parmesan
- Lactose-free products, such as lactose-free milk, ice cream, and yogurt
Vegetables
- Arugula (rocket lettuce)
- Bell peppers
- Broccoli
- Bok choy
- Carrots
- Celery
- Collard greens
- Common Cabbage
- Corn (half a cob)
- Eggplant
- Endive
- Fennel
- Green beans
- Kale
- Lettuce
- Parsley
- Potato
- Spinach, baby
- Squash
- Sweet potato
- Swiss chard
- Tomato
- Turnip
- Water chestnut
- Zucchini
Grains
- Brown rice
- Bulgur wheat (limit to 1/4 cup cooked)
- Oats
- Gluten-free products
- Quinoa
- Spelt products
Nuts
- Almonds (limit 10)
- Brazil nuts
- Hazelnuts (limit 10)
- Macadamia nuts
- Peanuts
- Pecan
- Pine nuts
- Walnuts
Seeds
- Caraway
- Chia
- Pumpkin
- Sesame
- Sunflower
Protein Sources
- Beef
- Chicken
- Eggs
- Fish
- Lamb
- Pork
- Shellfish
- Tofu and tempeh
- Turkey