The Ups and Downs of Living With Excessive Flatulence
We've all been there. You're sitting in an important meeting at work when suddenly an audible rumble comes from your stomach region. Before you can do anything, out it comes - the loudest, longest fart you've ever produced in public. As people turn to stare and cover their noses, your face turns bright red with embarrassment. This is just one of the many trials and tribulations of living with excessive gas and flatulence.
While passing gas is perfectly normal and healthy, excessive flatulence can be mortifyingly uncomfortable. Not only is it noisy and smelly, it can cause painful bloating and stomach cramps. So what causes some people to be more gassy than others? There are several potential culprits.
Swallowing Air
One of the most common causes of increased farting is swallowing too much air while eating or drinking. This air has to come out somewhere, and the anus is the obvious exit. Eating too fast, talking while chewing, chewing gum, sucking on hard candy, drinking carbonated beverages, and using a straw can all contribute to aerophagia - the technical term for excessive air swallowing.
Food Intolerances
Some people lack the enzymes needed to properly digest certain foods. When these foods reach the large intestine undigested, the normal bacteria break them down, producing copious amounts of gas in the process. The main culprits include lactose, fructose, gluten and legumes. Avoiding foods that cause individual reactions is the best way to reduce gas from this source.
Medications
Both prescription and over-the-counter medications can list flatulence as a side effect. Common pharmacy-induced fart generators include antibiotics, statins, laxatives and allergy/asthma drugs. Speak with your doctor if you notice an uptick in gas after beginning a new medication.
Health Conditions
Excessive flatulence may be a sign of certain health problems like irritable bowel syndrome (IBS), indigestion, gastroesophageal reflux disease (GERD), inflammatory bowel disease (IBD), and gastrointestinal infections. Malabsorption disorders like celiac disease can also lead to poor digestion and gas. It's important to get checked by a doctor if lifestyle changes don't solve the problem.
Foods That Cause Gas
Some foods are notorious for causing gas and flatulence. Here are 12 of the biggest culprits.
Beans
Beans contain a sugar molecule called raffinose, which we don't have the right enzyme to digest. When it reaches the large intestine intact, raffinose causes gas and bloating. Soaking beans before cooking can help reduce raffinose content.
Bran
Wheat and corn bran provide fiber, which is usually beneficial. But some bran passes through the small intestine undigested and gets fermented by colon bacteria. For sensitive individuals, the result is excessive gas.
Broccoli, Cabbage and Brussels Sprouts
These cruciferous vegetables contain raffinose, the same tricky sugar that causes problems with beans. Cooking breaks down some raffinose to reduce unwanted gas.
Asparagus
Asparagus contains a stinky sulfur compound called methyl mercaptan. When your digestive system breaks it down, the released gas can make your farts smell especially foul.
Apples
Apples contain fructose and sorbitol, sugars that many people don't fully absorb. Like raffinose, these sweeteners cause gas when they reach your large intestine undigested.
Dairy
Lactose intolerance is common, affecting up to 75% of the world's population. For these folks, dairy causes significant gas, bloating and diarrhea. Hard cheeses and yogurt have less lactose and may be better tolerated.
Onions
Onions contain fructans, indigestible carbs that travel to your colon where they become food for gas-producing bacteria. Cooking onions may reduce the fructan content.
Garlic
Like onions, garlic contains fructans and other compounds that can cause bloating and other digestive discomfort in some people. Try cooking it before eating to reduce the effects.
Wheat
Many people have non-celiac wheat sensitivity. Gluten and other wheat compounds end up in the large intestine, provoking the wrath of your intestinal bacteria. Wheat-based products like bread are common gas generators.
Barley
Like wheat, barley contains gluten and other compounds that may cause intestinal distress in sensitive people after escaping small intestine digestion. Malted barley in beer is a prime suspect when it comes to brewer's bloat.
Rye
Containing gluten and fructans, rye can be a double-threat gas producer for those who have difficulty digesting it. The result may be flatulence and other symptoms.
Soy
Soybeans carry oligosaccharides, complex sugars that our small intestines don't break down completely. Like beans, gas-producing bacteria feast on these sugars when they make it to the large intestine.
Tips for Reducing Flatulence
Living with excessive gas and bloating can seriously affect your quality of life. Thankfully, there are some ways you can help control it:
- Eat slowly and chew food thoroughly
- Avoid using straws or chewing gum
- Check for food intolerances and avoid problem foods
- Take enzymes to help digest carbohydrates
- Try probiotic supplements to optimize your gut microbiota
- Use activated charcoal to reduce intestinal gas
- Analyze your diet and limit high-risk foods
When To See a Doctor
Occasional gas and bloating is normal, but excessive or painful flatulence can sometimes indicate an underlying health issue. See your doctor if you experience:
- Excessive gas and bloating on a regular basis
- Gas accompanied by diarrhea or constipation
- Unintended changes in bowel habits or stool consistency
- Intense pain, cramps or pressure in the abdomen
- Unexplained weight loss
- Bleeding from the rectum
- A family history of gastrointestinal diseases
Testing may identify causes like food intolerances, IBS, celiac disease, inflammatory bowel disease and colon cancer.
Don't Suffer in Silence
Controlling flatulence can be challenging, but you don't have to suffer in silence. Pay attention to which foods cause the most gas and try eliminating them from your diet. If simple home remedies aren't providing relief, talk to your doctor to discuss other treatment options. Medications, probiotics and dietary changes can help reduce symptoms dramatically, improving your comfort and quality of life.
While a little occasional tooting may be amusing, living with constant gastrointestinal distress is no joke. Seek help to get your symptoms under control and start feeling your best.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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