Passing gas is a normal bodily function that can occur anywhere from 14 to 23 times a day. While this is a natural process, it can still be embarrassing for many people. If you're tired of dealing with bloating and gassiness, there are a few simple tips that may help you take control of the situation.
The friendly bacteria in our guts play a crucial role in digesting foods that our bodies have trouble breaking down. However, these bacteria also produce gas as they digest food in the large intestines. Certain foods are more commonly associated with intestinal gas, including beans and lentils, vegetables like asparagus and broccoli, fructose found in artichokes and onions, lactose in milk, fruits and other foods high in soluble fiber, starch-rich foods like corn and potatoes, the artificial sweetener sorbitol, and whole grains such as brown rice and oatmeal.
While this list includes many healthy foods, it's important to note that not everyone will have issues with all of them. Some people may have difficulty digesting milk, while others may develop food sensitivities as they age. To determine which foods are causing your bloating and gas, keeping a food diary can be helpful. By reviewing the foods you've eaten within the last few hours whenever you experience symptoms, you may be able to identify patterns.
Once you suspect certain foods, experiment with them one by one. Eat each food by itself and observe if it causes gas. If it does, you can reduce the amount of that food in your diet or gradually increase your intake over time to allow your digestive system to adjust. Additionally, there are supplements available that contain digestive enzymes to aid in breaking down hard-to-digest foods.
Other factors that can contribute to bloating and gas include swallowing too much air, which can be caused by chewing gum, drinking carbonated sodas, eating too quickly, smoking, wearing loose dentures, and experiencing stress. Engaging in regular exercise can help move gas through your digestive tract, alleviating bloating.
If lifestyle changes don't provide relief from persistent bloating and gas, it's important to consult a doctor. These symptoms can be indicative of underlying conditions such as celiac disease, irritable bowel syndrome, bacterial overgrowth, or issues with the pancreas. Certain medications can also cause intestinal gas. Your doctor may recommend tests to determine the cause and may prescribe medication to help move gas through your intestines more efficiently if necessary.