People frequently assume this is a milk “allergy,” but it’s really a deficiency of an enzyme, called lactase, that breaks down the sugar in milk, Ansel explains. “As a result, lactose, the sugar in milk, travels intact throughout your digestive system, pulling water into your gut, causing gas, bloating, and lots of discomfort,” she says.
If you’re intolerant to lactose, the naturally occurring sugar in cow’s milk dairy products can cause or worsen gassiness. Nondairy milks, such as almond, soy and rice milks, provide useful alternatives. Because of the healthy bacteria called probiotics yogurt contains, it may not cause similar gas symptoms.
Nondairy milks, such as almond, soy and rice “milks,” provide useful alternatives. Because yogurt contains healthy, beneficial strains of bacteria called probiotics, it’s possible that this dairy food won’t cause similar gas symptoms. Probiotic supplements may also help relieve gassiness and other symptoms of IBS,
If possible, consume the food or drink you usually have, but don’t add any milk to it. See if you still have gas afterwards. Switch to a different non-dairy milk. Coconut milk, rice milk, oat milk, and cashew milk are all easy enough to find these days.
What is gas in food?
Image Credit: Duy Truong Hai/iStock/GettyImages. Consisting of oxygen, carbon dioxide and other substances, gas is air that moves through your digestive tract, allowing your body to release enzymes to digest food. While foods affect people differently, limiting or avoiding common dietary gas culprits and emphasizing alternative foods …
Whole-Grain Rice for Less Gas. Nearly all carbohydrates stimulate some amount of gas during digestion. But that doesn’t mean you should avoid them, as they’re your body’s prime energy source. Consuming sufficient amounts of carbohydrates daily — 45 to 65 percent of your total calories, according to the Dietary Guidelines for Americans, …
Lactose intolerance becomes more common in adulthood, according to the National Digestive Diseases Information Clearinghouse, and is particularly common in non-Caucasian individuals. If you’re intolerant to lactose, this naturally occurring sugar in cow’s milk dairy products can cause or worsen gassiness or other symptoms of intestinal distress and general discomfort. Nondairy milks, such as almond, soy and rice “milks,” provide useful alternatives. Because yogurt contains healthy, beneficial strains of bacteria called probiotics, it’s possible that this dairy food won’t cause similar gas symptoms. Probiotic supplements may also help relieve gassiness and other symptoms of IBS, although you should always let your doctor know what sort of supplements you take.
Because yogurt contains healthy, beneficial strains of bacteria called probiotics, it’s possible that this dairy food won’t cause similar gas symptoms. Probiotic supplements may also help relieve gassiness and other symptoms of IBS, although you should always let your doctor know what sort of supplements you take. Advertisement.
Fruits and Vegetables That Don’t Cause Gas. Fruits and vegetables are important components of a healthy diet. If you’re prone to gassiness, however, you might want to limit your intake of cruciferous vegetables, such as cabbage, cauliflower and broccoli, and certain fruits, such as bananas and raisins, because they could worsen your symptoms.
Fat in your diet doesn’t cause gas, but it can increase bloating and gas pains by delaying stomach emptying. The NDDIC recommends limiting fatty foods and emphasizing lean protein sources as a tactic for reducing your gassiness, because while fatty meats may cause gas, protein on its own doesn’t stimulate gas during digestion. Instead of fatty steaks, pastries or fried appetizers, choose leaner alternatives such as baked or broiled fish, skinless white-meat chicken kabobs or sautĂ©ed tofu. Other lean protein sources you can snack on include edamame (steamed soybean pods) instead of nachos; or you can keep fat levels down by seasoning protein-rich entrees with herbs and spices instead of heavy sauces or butter.
How much sugar is in soy milk?
For example, one cup of rice milk contains 23 grams of carbohydrates and 10 grams of sugar, as opposed to 9 grams of carbohydrates and 6 grams of sugar in one cup of soy milk.
For example, one cup of almond milk has 2.5 grams of unsaturated fat. But nut milks are very low in calcium and protein, so you’ll have to look for fortified versions. “But even then a cup of almond milk might only have 5 grams …
Soy milk is the fluid strained from a mixture of ground soybeans and water. Its nutritional content is similar to dairy milk, including moderate amounts of fat that make it comparable to 1% cow’s milk. It’s also high in protein like real milk, with about 8 grams in one cup of soy milk.
Since estrogen is linked to hormonally sensitive cancers, some women wonder if they can drink soy milk. “The verdict is still out on that, but it may be prudent for high-risk women to limit soy milk to one serving per day and consult with their doctors,” says Antinoro.
It’s also high in protein like real milk, with about 8 grams in one cup of soy milk. But soy also contains oligosaccharides, another type of sugar that some people have trouble digesting. Soy also is a weak estrogen. Since estrogen is linked to hormonally sensitive cancers, some women wonder if they can drink soy milk.
Lactose-free milk has an enzyme added to it (lactase) that helps break down lactose into more easily digested sugars. You’ll still need to buy low-fat lactose-free milk.
But not everyone wants to drink cow’s milk , and some people have trouble digesting a natural sugar in milk called lactose. “People complain that it causes gastrointestinal distress. They may be lactose-intolerant, or just lactose-sensitive,” says Linda Antinoro, a registered dietitian with Harvard-affiliated Brigham and Women’s Hospital.
What is lactose free milk?
Lactose-free milk is typically cow’s milk that has had lactose removed. This allows people who have lactose-intolerance, meaning that they lack sufficient amounts of the enzyme lactase needed to digest lactose, to enjoy milk without experiencing unwanted digestive symptoms. Lactose-free milk is allowed on a low-FODMAP diet. 1 
Coconut milk is extracted from the meat of coconuts. Coconut milk is a good source of fiber and is filled with a wide variety of vitamins and minerals.
esemelwe / E+ / Getty Images. Kefir is a fermented milk drink typically made from the milk of cows, sheep, or goats, but can also be cultivated from coconut milk, and the not-so-IBS-friendly soy and rice milk. As a fermented food, kefir is filled with multiple strains of beneficial probiotic bacteria and yeast.
For the purposes of this article, lactose-free milk is a good choice if you have IBS and/or lactose intolerance and want to avoid stomach cramping and excessive intestinal gas. But knowing about the possible risks of cow’s milk can help you to feel better about using non-dairy milk for the sake of your stomach. 3 . 2.
Almond milk used to be considered to be a high-FODMAP food . Luckily, almond milk has been recently tested by the researchers at Monash University and found to be low in FODMAPs 1  at the level of a 1 cup serving. 1 
Many commercial coconut milks have guar gum added. Guar gum is not a FODMAP, per se, but may have a laxative effect. It is unclear if the coconut milk tested at Monash University contained guar gum. Like almond and hemp milk, coconut milk is easier to make at home than you would think.
Hemp milk is made from hemp seeds. Are you thinking, “Isn’t hemp marijuana?” It is true that they both classified within the same family but actually are very different plants.
Which foods do not cause gas?
Watermelon. Guavas. Grapefruit. Papaya. Non-Gassy Proteins. Most proteins cause little flatulence. This group of foods that do not cause gas is shown in the right column. Lean beef. Hard cheese.
More Tips to Help Avoid Gas 1 Eat your food in a relaxed environment. 2 Chewing your food well will help you on the way to digesting it better. 3 Try not to overeat. Smaller portions will help you digest your food and lower your risk of flatulence. 4 Enjoy plenty of fluids as they will help you with your digestion. But try to avoid too much fluid at meal times because this will slow digestion down. 5 Mind your manners. Talking while eating and drinking can cause you to swallow air. This is true with hard candies and gum as well. The air can cause you to have gas. 6 Avoid carbonated drinks such as beer and soda. They can make you gulp while you’re drinking, causing you to swallow more air. 7 Quit smoking. Air is inhaled when you smoke and will cause you to build up more gas. 8 Make sure your dentures fit correctly. This is essential besides eating foods that do not cause gas. When dentures don’t fit well, it will cause extra air to be swallowed, increasing flatulence. 9 Regular exercise can help with digestion as well. Consider taking a walk after eating your meals.
In addition to enjoying foods that do not cause gas, there are other things you can do to help avoid flatulence. Eat your food in a relaxed environment. Chewing your food well will help you on the way to digesting it better. Try not to overeat.
One of the biggest contributors to stomach gas is carbohydrates. For this reason, it’s good to eat low-carb veggies. Carrots. Celery. Cucumber. Green beans. Eggplant.
Talking while eating and drinking can cause you to swallow air. This is true with hard candies and gum as well. The air can cause you to have gas. Avoid carbonated drinks such as beer and soda. They can make you gulp while you’re drinking, causing you to swallow more air.
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