All of us pass gas — both as burping (or belching) and as flatulence (flatus), affectionately known as farts. Most gas is passed as flatulence, and as research shows, men tend to experience more compared to women.

The average person generates seven to ten litres of gas each day, which consists of carbon dioxide, oxygen, hydrogen, nitrogen and small amounts of methane, most of which is reabsorbed into the blood. Only approximately 600ml are expelled, mostly involuntarily at a very slow rate. With this in mind, it is important to understand that gas formation is a normal and necessary process and indicates normal functioning of the bowel.

Where does the gas come from?

One thing that is obvious is that digestion involves "breaking things down". Everything in food has to be broken down into small, absorbable parts in order to enter the bloodstream. Protein must be broken into its individual amino acids, fats must be broken into fatty acids, and carbohydrates (both simple and complex) must be broken into individual glucose (or equivalent) molecules.

Flatulence occurs when a food does not break down completely in the stomach and small intestine. As a result, the food makes it into the large intestine in an undigested state. There the food meets up with billions of hungry bacteria — the natural "intestinal flora" we all have in our large intestine or colon. These bacteria are happy to digest the food through a process known as fermentation, thereby producing a variety of gases mentioned above.

Hydrogen sulphide or methane gives gas its characteristic odour, while nitrogen gives it its bang. The amount and odour of flatus, are largely accounted for by the type of bacteria we have in our guts. Different bacteria digest different kinds of carbohydrates. Therefore, factors that influence colon bacterial populations impact your gas production. These include using antibiotics, eating yogurt or other foods with live bacterial cultures, and consuming high amounts of fibre — all of which can alter the bacterial profile in your intestines.

When people complain of "excessive gas," it is normally due to:

  • Increased intestinal motility (movement), which moves gas through the colon too rapidly to allow for normal reabsorption.
  • Aerophagia — the swallowing of air while eating or drinking, resulting in burping. You can swallow air by eating rapidly, chewing with your mouth open or drinking beverages through straws. Excessive air can also occur if one talks or drinks liquids when eating.
  • Excessive bacterial fermentation of food components in the bowel.
  • Increasing the fibre content of the diet can also cause a temporary increase in gas production.
  • Lactose intolerance (inability to properly digest milk, cheese and other diary products due to an enzyme deficiency). The colon bacteria happily ferment the lactose, forming gas and giving you a bloated feeling.
  • Bacterial overgrowth in the intestines (often caused by certain antibiotics).

    Certain foods produce more gas than others because they contain more indigestible carbohydrates than others. Most notable are the beans and cruciferous vegetables such as cabbage, broccoli, onions, and so on.

    A special type of sugar called raffinose is found in beans and, in smaller amounts, some vegetables and grains. The human body lacks the enzyme (alpha-galactosidase) to digest this sugar, so bacteria in the colon have a feast. Flatulence from beans can be prevented or reduced by soaking the beans overnight and discarding the water, which contains much of the undigestible carbohydrates. Use fresh water to cook the beans.

    In some people, eating large amounts of other carbohydrates, such as yeast breads or potato chips, can also cause gas.

    Here is a list of possible culprits and some solutions to curb excess gas production:

    Vegetables
    Beans (kidney, lima, navy); broccoli; Brussels sprouts; cabbage; cauliflower; corn; cucumber; green peppers; leeks; lentils; onions; peas (split or black-eyed); pimentos; radishes; sauerkraut; soyabeans; turnips.

    Fruits
    Apples (raw); apple juice; avocados; prune juice; raisins; sweetmelon; watermelon.

    Foods high in fibre may also cause increased gas and include:

  • Wholegrain breads, cereals, bran and foods made with these products
  • Seeds, peanuts, other nuts, popcorn, legumes and coconut
  • Fruits and vegetables with skins, hulls or seeds, such as strawberries and granadillas

    All fibre in the diet will produce some flatulence, especially a high-fibre diet. When increasing dietary fibre in your diet, do so gradually over a couple of weeks. This will lessen the increase of flatus, which is normally temporary.

    Solutions

    Eat small meals
    If you tend to follow a high-fibre diet, or are particularly partial to beans, broccoli and cabbage, you are better off eating small meals rather than larger ones. By eating smaller amounts of these gas-forming foods and spreading them out throughout the day, the gas production will be less, leading to less discomfort.

    Everyone is different
    People vary in their reactions to foods, so don't assume that what is "gassy" for someone else will be "gassy" for you. Eliminate or go easy only on the foods that affect you personally. These foods provide essential nutrients, so should not be cut out altogether. Also, try different types of beans, vegetables and fruits. Some may be less gas-forming than others. By switching around you'll not only lessen gas production, but also improve the variety of nutrients in your diet.

    Aerophagia can be avoided by:

  • eating slowly
  • chewing thoroughly and with the mouth closed
  • refraining from drinking through straws, and consuming gassy coldrinks
  • avoiding chewing gum
  • not gulping food and liquids
  • avoiding liquids during meals and
  • not talking when eating

    Avoid large amounts of sorbitol and mannitol
    These are sugar alcohols and are used to sweeten sugarless gum, candies and other sugar-free products. These sugar alcohols are slowly digested, so when large amounts are consumed, they are fermented by colon bacteria, causing gas and abdominal distention and discomfort.

    Limit your lactose intake, or use reduced lactose dairy products if lactose intolerant.

    Over-the-counter lactose-enzyme products are also available at pharmacies and health shops. These products are taken together with dairy products to help you digest the lactose they contain.

    The digestive enzyme alpha-galactosidase
    There are products on the market specifically formulated and contain the digestive enzyme alpha-galactosidase that breaks down some of these undigestible carbohydrates. This essentially stops the gas-producing bacteria in the colon and reduces the bloating and distension that trouble many people. Check out your pharmacy and see if it works for you.

    There are a number of herbs that are also thought to help relieve gas. Some of the best known are wild yam, celery seed tea, and peppermint or spearmint teas. Eating a peppermint after a large meal is thought to reduce gas production.

    The most important thing to remember is that flatulence is perfectly natural and something that everyone gets.


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