能促进氢气产生的食品很多，其中最重要的包括以下这些成分：棉籽糖、乳糖、山梨糖醇、淀粉和纤维素。

这些成分大部分都具有保护作用，他们的特点是在小肠不容易被消化，进入大肠后，被细菌消化，细菌消化他们的同时产生氢气，氢气才是这些成分为什么对机体有好处的根本原因。这才是为什么这些事物都是保健食品的重要原因。

过去一般是考虑这些产气食品可能容易导致消化不良，但如果产生的气体对机体是宝贝的话，只能说过去的观点是不正确的，或者不完全正确的。

Foods that commonly cause gas: According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), most foods that contain carbohydrates can cause gas, and fats and proteins cause little gas. Foods that cause gas include the following:

raffinose 棉子糖- a complex sugar found in beans, cabbage, Brussels sprouts, broccoli, asparagus, other vegetables, and whole grains.

lactose乳糖 - a natural sugar found in milk and milk products, such as cheese and ice cream, and in processed foods, such as bread, cereal, and salad dressing. 奶类制品有好处。ice cream也可以吃的。

fructose 果糖- a sugar found in onions, artichokes, pears, and wheat, and is also used as a sweetener in some soft drinks and fruit drinks. 洋葱是好东西。

sorbitol 山梨糖醇- a sugar found naturally in fruits, including apples, pears, peaches, and prunes, and is also used as an artificial sweetener in many dietetic foods and sugar-free candies and gums. 多吃水果可以。

starches 淀粉- most starches, including potatoes, corn, noodles, and wheat produce gas as they are broken down in the large intestine. (Rice is the only starch that does not cause gas.) 大米的淀粉不能产气。因此效果不好，应该少吃大米多吃署类淀粉。

soluble fiber纤维素 - fiber that dissolves easily in water and takes on a soft, gel-like texture in the intestines; is found in oat bran, beans, peas, and most fruits.

insoluble fiber纤维素 - fiber, such as that found in wheat bran and some vegetables, which passes essentially unchanged through the intestines and produces little gas.

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