Unusually frequent flatulence is a sign that a change in diet is needed. Medical experts suggest ways to reduce flatulence, which can be done right at home.
Farting is a normal bodily function, but if the frequency increases significantly, it could be that your digestive system is holding too much gas, according to Patient (UK).
Debbie Grayson, a pharmacist and nutritionist in Greater Manchester (UK), said the causes of bloating and gas accumulation include: Chewing gum, drinking fizzy drinks, talking during meals, swallowed air due to eating too quickly or not chewing food properly.
Bacterial fermentation in the large intestine also contributes to the production of gases such as hydrogen (H2), carbon dioxide (CO 2 ), and sometimes methane (CH 4 ). In addition, foods rich in fiber that are difficult for the body to digest also produce gas when fermented in the large intestine.
Pasta contains many substances that cause bloating and flatulence, leading to frequent flatulence.
Foods that cause flatulence
Foods that cause gas often contain a lot of fiber or certain types of sugars and starches that the body does not fully absorb in the small intestine. When they reach the colon, they will be fermented by intestinal bacteria, creating a lot of gas. These foods are classified by experts into many types and collectively called FODMAPs.
Foods high in FODMAPs include:
- Wheat, barley - especially in large amounts like bread and pasta.
- Onions, garlic, broccoli, cauliflower, asparagus…
- Apples, pears, melons and stone fruits such as plums, peaches and cherries.
- Legumes; milk and dairy products.
- Sweeteners: Honey, high-fructose corn syrup, sorbitol and xylitol - sweeteners found in sugar-free products.
“FODMAPs can cause digestive upset if the person eating them has conditions like irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO), or gastroesophageal reflux disease (GERD),” says Grayson.
However, the bacterial fermentation that leads to gas production also has important health benefits. This activity produces short-chain fatty acids (SCFAs), which help fuel the colon lining, maintain gut health, support immune system balance, and regulate metabolism and inflammation.
How to reduce flatulence effectively
Limiting foods high in FODMAPs is one of the most effective ways to reduce gas. Instead, people who experience bloating may consider the following options:
- Berries, bananas, oranges, kiwis and grapes.
- Carrots, spinach, zucchini, cucumber and lettuce.
- Rice, oats or quinoa.
- Lactose free milk, plant milk.
- Protein: Eggs, meat and fish because they are naturally low in FODMAPs.
Fish is a protein-rich food, good for health and rarely causes bloating.
Note that stopping high FODMAP foods for long periods of time should also be done under a doctor's supervision to avoid nutritional deficiencies.
Additionally, herbal teas (ginger, fennel, etc.) and peppermint tea can also help reduce gas and bloating, according to pharmacist Grayson.
On the other hand, people who fart a lot can add probiotics to their diet because in some cases, if the cause is an imbalance of gut bacteria or digestive health conditions, probiotics can help remedy it.
“When food moves too slowly through the gut, it can ferment longer, creating more gas. By promoting bowel movements, probiotics reduce the time food stays in the large intestine, thereby reducing gas formation,” says pharmacist Grayson.
“In addition to changing your diet, people need to proactively reduce stress, eat slowly, chew thoroughly and sit comfortably to facilitate the digestive system to work effectively, preventing excessive bloating and flatulence,” explains pharmacist Grayson, adding: “Controlling stress levels can support good digestive function, which is essential for the production of enzymes that help break down food.”
So, if you want to prevent unwanted flatulence, it is important to maintain a healthy diet. However, you should avoid making sudden changes as they can have a negative impact on your health.
Source: https://thanhnien.vn/xi-hoi-nhieu-chuyen-gia-dua-ra-cach-khac-phuc-hieu-qua-185241026000712086.htm
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