You may have Complex Carbohydrate Intolerance (CCI)

I try to eat a balanced diet. Why do I suffer from gas?

A balanced diet often contains vegetables, grains, cereals, nuts and seeds. These nutritious foods contain beneficial vitamins and nutrients and also contain complex carbohydrates. Unfortunately, for those of us who cannot fully digest complex carbohydrates, this may frequently cause gas. This incomplete digestion of complex carbohydrates is a condition called Complex Carbohydrate Intolerance (CCI).

Gas due to CCI occurs because the human digestive system lacks an enzyme---called alpha-galactosidase---which helps digest complex carbohydrates.  Without the enzyme, undigested complex carbohydrates pass into the lower intestine and can begin to ferment.  This fermentation causes gas to develop.

Anyone who eats a diet high in vegetables and other  foods high in complex carbohydrates may experience CCI/

How do I know if I have gas due to CCI?

If you have bloating, flatulence or gas discomfort within a few hours after eating food high in complex carbohydrates, you may be experiencing gas due to CCI.  If these symptoms are lessened by reducing your intake to these foods, chances are you have CCI.  If your symptoms persist, you should see your doctor.

The symptoms of CCI can be prevented by reducing the opportunity for food to ferment in the digestive system.  This can be accomplished by avoiding foods high in complex carbohydrates or by taking an enzyme that helps breaks down complex carbohydrates before they can ferment.  Still, the Food Guide to Healthy Eating recommends eating five to ten servings of fruits and vegetables per day

Vegetables

Asparagus, Artichoke, Beets, Broccoli, Brussels sprouts, Cabbage, Carrots, Cauliflower, Chicory, Corn, Cucumber, Leeks, Lettuce, Onions, Parley, Parsnip, Pumpkin, Spinach, Squash, Sweet green pepper

Legumes

Black-eyed peas, Chickpeas, Green beans, Lentils, Lima beans, Peas, Pinto beans, Red kidney beans, Split peas, Soybeans

Grains / Cereals / Nuts / Seeds

Amaranth, Barley, Peanuts, Pistachios, Rye, Sesame flour, Whole wheat flour

Prepared Foods

Bagels, Baked beans, Cereals, Chili, Granola, Lentil Soup, Pasta, Peanut butter, Split pea soup, Stir fry vegetables, Stuffed cabbage, Tofu, Tossed salad, Vegetable burger