食物中可能会产生气体的成分

Inulin is not the only substance that can cause gas. Beans are commonly known for causing gas because of their raffinose content (via Healthline). Raffinose is a complex sugar that the body has a hard time digesting. When it enters the large intestine, it turns into hydrogen, carbon dioxide, and methane gas. If beans cause you a lot of discomfort, it's best to remove them from your diet. You can also take a product like Beano to reduce gas.

菊粉并不是唯一能产生气体的物质。众所周知，豆类会产生气体，因为它们含有棉子糖。棉子糖是一种复杂的糖，身体很难消化。当它进入大肠时，会变成氢气、二氧化碳和甲烷气体。如果豆类让你很不舒服，最好把它们从你的饮食中去除。你也可以使用像Beano这样的产品来减少气体。

Dairy products can also cause gas in people who have a hard time digesting lactose. You can avoid these side effects by opting for dairy-free products or taking a lactase supplement when you eat dairy. Other foods that can cause gas include whole grains, carbonated drinks, and processed foods. Many types of vegetables, like Brussels sprouts, broccoli, and cauliflower, can also cause bloating and gas. Cooking these vegetables may help by breaking down the fibers and sugar in those foods.

乳制品也会导致难以消化乳糖的人产生气体。你可以通过选择不含乳制品的产品或在吃乳制品时服用乳糖酶补充剂来避免这些副作用。其他会产生气体的食物包括全谷物、碳酸饮料和加工食品。许多种类的蔬菜，如球芽甘蓝、西兰花和花椰菜，也会导致腹胀和胀气。烹饪可以帮助分解这些食物中的纤维和糖。