You’re on that all-important first date, or maybe you’re in a crowded elevator, and suddenly the monster that lives within is trying its best to escape. Insensitive to your surroundings, the body attempts to expel this demon as though it’s performing an exorcism; causing you to contort with pain as you tighten every muscle in our body to contain the beast. And what beast is that?
Gas and the passing of – that natural, yet embarrassing bodily function we all experience and know too well. Did you know everyone passes gas through burping or flatulence between 10 and 20 times a day, totaling 1 to 4 pints of the stuff? Still, I know that isn’t very comforting when it decides to hit at an inopportune time. Provided there are no serious health problems with one’s digestive system, the production of gas can actually be controlled to some extent through dietary and lifestyle changes. Eliminating certain behaviors and foods can help alleviate and minimize the production of gas, which will be a win-win for everyone involved.
There are two main causes of gas: air swallowing and digestion. Swallowing air isn’t a reason we often hear about, nor does it seem like something we can control, but it is. So, if you think you’re producing more gas than normal amounts, professionals recommend avoiding these foods and behaviors that will decrease your air consumption:
- Smoking
- Drinking carbonated beverages
- Drinking through a straw
- Chewing gum
- Sucking on hard candy
- Eating or drinking too quickly
Some medical conditions, like heartburn and postnasal drip, or anything that makes us swallow more, contribute to the build up of gas, also. People don’t normally realize how much air they’re taking in, nor do they recognize the air is being swallowed and not inhaled. Regardless, it makes its way into the gut and has to find a way out through burping or flatulence.
Digestion and all its functions are the #1 cause of gas. Although food is a major contributor, especially foods in the cabbage family, fiber consumption, low probiotic (good bacteria) levels, enzyme levels, diarrhea, and constipation are other contributing factors.
Intestinal gas is a byproduct of the bacterial breakdown of undigested food that makes its way from the small intestine into the large intestine or colon. Simply put, the small intestine extracts the nutrients from our food, and passes whatever’s left to the large intestine. Typically, insoluble fiber, or any food the body cannot absorb, gets sent to the colon to be eliminated. The colon, which is home to lots of good bacteria, will further try to break the food down in order to absorb it via the bacteria it hosts… and so the gas begins! The amount of gas is directly related to the amount of undigested food that enters the colon, which is why high fiber foods, like fruit and vegetables, as healthy as they are, produce gas.
It’s natural for high fiber foods to cause normal amounts of gas, so no one’s suggesting avoiding these life supporting foods. However, if gas is excessive, you might want to either reduce your consumption of these foods, or eliminate the biggest offenders. Sometimes, it’s a matter of giving the body time to adjust to the foods by introducing them slowly.
Digestive enzymes help break food down, which aids its absorption in the small intestine and reduces the amount of undigested foods sent to the colon – resulting in less gas formation. There are many brands of digestive enzymes on the market that address individual food groups: fat, protein, and carbohydrates, while others tackle all groups at once. If someone has trouble breaking down carbohydrates, which is the most common problem, there are enzymes specifically for that. For those who can’t identify the offending food, “general” digestive enzymes are a good choice. My latest favorite is Beano, which can be found in most grocery stores and pharmacies, but other brands can be found online and in health food stores. (See my article, I Cannot Believe I Ate the Whole Thing!)
Other ways to help reduce gas is the addition of probiotics to your diet through supplements or fermented foods, like yogurt, kefir, miso, and sauerkraut. It can only help to have high levels of good bacteria, which will benefit the digestive track across the board.
Gas is a natural bodily function, but if you suffer with excessive amounts, bloating, diarrhea or constipation, assess your diet and make necessary adjustments. If you then still feel like a balloon in the Macy’s Day Parade, consult a doctor to eliminate any possible health problems. Gas is something no one should have to suffer with… especially those around you!
by Aaron Marino
