Whole grains
Whole grains provide you with helpful vitamins and are a source of dietary fiber. However, some foods have a higher fiber content. There are specific types of whole grains that are hard for the body to break down. This especially goes for bran and whole wheat, which can ferment in the digestive system and cause gas and bloating.
If this happens to you, you should limit your intake of whole grains or remove them and slowly include them back to see if it helps. You should also check if you have Celiacs Disease or a gluten allergy. Wheat and oats contain raffinose, fiber, and starch. Bacteria break these down in the large intestine, leading to gas.
Rice is actually the only grain that doesn’t cause gas. You might be sensitive to gluten if you’re experiencing bloating, diarrhea, pain, or gas after eating pasta, bread, or pastries. Some whole grains that contain raffinose, a type of sugar that can cause intestinal wind, you should avoid, are barley, flaxseed, rye, and wheat.
