Flatulence: 4 tips to reduce bothersome gas

Gas is perfectly natural, but excessive gas, accompanied by bloating or distension, can be painful, interfere with daily activities, or cause embarrassment. A few simple lifestyle measures will help you get rid of it.

Gas in the gut: a fermentation problem

Gas in the small intestine or colon is usually caused by digestion or fermentation of undigested food, such as plant fibers or certain sugars (carbohydrates), by bacteria in the colon. Gas can also form when your digestive system does not completely break down certain components of foods, such as gluten or sugar in dairy products and fruits.

Other sources of intestinal gas may include:

    – Food residue in your colon

    – A change in the bacteria in the small intestine

  • – Poor carbohydrate absorption, which can upset the balance of helpful bacteria in your digestive system
  • – Constipation, the longer food remains in your colon, the more time it has to ferment
  • – A digestive disorder, such as lactose or fructose intolerance or celiac disease

To prevent excess gas, here are 4 useful tips:

1) Eliminate certain foods.

The main foods that cause gas are: beans, peas, lentils, cabbage, onions, broccoli, cauliflower, whole grain foods, mushrooms, some fruits, beer and other carbonated drinks. Try removing one food at a time to see if the situation improves.

2) Read labels.

If dairy seems to be a problem , you may have some degree of lactose intolerance. Watch what you eat and try low-lactose or lactose-free varieties. Certain indigestible carbohydrates found in sugar-free foods (sorbitol, mannitol, and xylitol) can also cause increased gas.

3) Eat fewer fatty foods.

Fat slows down digestion, giving foods more time to ferment.

4) Temporarily reduce foods high in fiber.

Fiber has a lot of benefits, but many high-fiber foods are also big gas producers. After a break, slowly add fiber to your diet.

Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the advice of a health professional.

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