9 Tips to Reduce Farts or Gas

9 Tips to Reduce Farts




What are farts? 


The gas in the digestive tract arrives from the ingestion of air and gases that are produced during the digestive process by the bacteria. The gases we have in the intestine are methane, hydrogen, carbon dioxide, nitrogen, and oxygen. Most of the gases are without odor. The odor comes from gas that contains sulfur and is produced by bacteria in the colon. 

We emit around 1 liter of gas per day from the anus in the form of flatulence, around 10 to 15 times a day. This amount varies between different people and days. Gases are an indication of healthy digestive systems. So, people who complain about gasses and swelling, means that they have increased production of gas in the digestive system. 

What are the main reasons for gases? 


The prime reason is air swallowing. We swallow around 1-3 liter of air per day. If this air won't emit as hiccups, it will emit as gas from the anus. Another reason is eating food that doesn't digest well in the small intestine. Later, this food will be decomposed by bacteria in the colon, which will produce a large amount of gas from them. The third reason is health conditions that increase gastrointestinal gases. For example IBS -irritable bowel syndrome, IBD - inflammatory bowel disease, constipation, diarrhea, and intolerance to foods that contain: gluten, fructose, and lactose. 


How can we reduce farts?


Are you having gas problems and have to be embarrassed and uncomfortable because of it? Farting is a completely natural process, however, that has been said frequent and uncontrolled farts can make life miserable. On average a person farting 10-15 times daily is normal. You are not only embarrassed about it rather your confidence to socialize is diminished. The gas produced during the metabolism needs to be released and if it is not released it can cause discomfort and abdominal pains. Gas production can be reduced by simple lifestyle modification. Here is a list of 9 tips to reduce farts. 

1) Eating meals


The first and foremost digestion starts in the mouth itself. If you are having gas problems try changing your eating habits. Firstly, try consuming small frequent meals instead of large meals. If you eat three times a day, try eating 6 times a day. This will allow quick digestion of the food in the stomach and reduce gas production. Close your mouth while eating. a lot of air is swallowed when you chew your food with an open mouth. Also, eat slowly and chew your food properly. Try eating your food by sitting in an upright position, rather than standing or laying down. 

(Also read: Change your eating habits)

2) Intolerance and allergies


It is commonly seen that with growing age people tend to become lactose intolerant. People feel bloated, nausea, constipated, and fart when they consume milk or dairy products. Some may have allergic reactions to certain foods, such as nuts or wheat. If you have an allergy to wheat, consider removing wheat from your diet, and pursue gluten-free alternatives. Try maintaining a diet logbook. Look for certain foods that cause you more gas or gastric problems. Immediately consult your doctor, if you notice certain foods cause you trouble, as the situation may worsen. 

3) Gas-producing foods


Gas is caused by mainly the air you swallow and by the breakdown of foods you eat. When your food moves down to the intestines, the bacteria break down the food which results in gas production. Foods rich in carbohydrate, fructose, lactose, starch, and fiber content tend to cause more farts in comparison to foods containing fats and proteins. Almost all fruits and vegetables contain rich fiber, however if you eliminate these foods from your diet you will be compromising the nutritional content of these foods. Try reducing the amount per serving of such foods in your diet.

Here is a list of foods that make you fart after consumption.


Dairy

Dairy products are rich in lactose which is a sugar which produces gas. The majority of the population is lactose intolerant, in which the body is unable to breakdown milk sugar due to a deficiency of the lactase enzyme. People having lactose intolerance often have stomach ache, bloating, gas, and diarrhea after consuming dairy products. Consult a doctor immediately if experiencing any symptoms. 

Beans

Beans (legumes) and lentils are highly nutritious, rich in fiber and complex sugar called oligosaccharide. The human body does not produce an enzyme that breaks down oligosaccharides. Therefore, these are hard to process by the digestive system and often result in the release of hydrogen, methane, and sulfur.

Whole grains

Oats and brown rice are highly nutritional but can cause flatulence. They have high fiber, starch, and raffinose. These are difficult to break down thus release gas. 

Vegetables

Vegetables high in fiber take a longer time to move down the digestive system, therefore exposing them longer to the digestive bacteria and enzymes. They release gas on the fermentation of fiber.

Some vegetables contain fructans, which are carbohydrates that can cause on break down.

Some vegetables also contain raffinose, a complex form of sugar, which produces gas on digestion.

Some vegetables are high in sulfur. When sulfur is broken down, it is converted into hydrogen sulfide. This gas is responsible for the pungent smell of our fart.

Some vegetables that cause more farts are broccoli, brussels sprouts, cabbage, kale, asparagus, onions, mushrooms, artichokes, cauliflower, cucumbers, green peppers, onions, radishes, celery,, and carrots.

Fruits

Fruits high in fiber and natural sugar like fructose are responsible for gas. Some people might feel bloated and flatulence as by-products on the digestion of fructose.

Some fruits that cause more farts are Green apples, grapes, peaches, cherries, and prunes bananas, apricots,, and pears.

Carbonated drinks

Many carbonated drinks like sodas, fizzy drinks, beer cause flatulence. When you drink these carbonated beverages you swallow air also. This air is trapped inside your digestive system and the only way to release it is through the gas. 

Chewing gum

Chewing gums can also cause gas. When you chew gums or hard candies you tend to swallow more air, which results in gas.  

(Also read: 17 Ways to Boost Metabolism)

4) Smoking


As we all know smoking is highly injurious to health. We need not tell all the health hazards of smoking here, but smoking can also produce gas. As you smoke, you inhale the gas. This is trapped in your digestive tract, which needs to be released in the form of farts.

5) Exercise


A workout routine can work wonders for your digestive system. As you exercise the metabolism rate increases and you are able to convert food into energy quickly. This allows less formation of gas. If you are preoccupied and cannot go to a gym try a simple walk. Go for a walk after having a meal. You will feel the difference in your gastric problems very quickly.

6) Fluids


Water is very beneficial in digesting your foods. Staying hydrated allows smooth passage of food down your digestive system. Also, remember to drink your fluids slowly. Lack of water results in constipation and gas. If possible drink lukewarm water instead of cold water. Try fluids that aid in digestion like green tea.

7) Constipation


Another major contributor to gas formation is constipation. When stool remains in the colon for a large amount of time, it ferments and produces pungent-smelling gas. If you have a constipation problem, consult your doctor for a prescription.

8) Tension


Stress, anxiety, nervousness,, and tension are also responsible for gas production. You swallow air when you are nervous or under stress. Try relaxing yourself when under stress and anxiety. Try yoga or meditation if in a state of depression.

9) Home Remedies


Certain home remedies can also reduce fart problems. Here are some of the most commonly used home remedies for fart reduction. Try to include these foods in your daily routine or cooking for better results.

1) Cinnamon- Add cinnamon in lukewarm milk and drink
2) Apple cedar vinegar- Add Apple Cedar Vinegar to warm water and drink every morning on empty stomach.
3) Ginger- Add ginger to your meals
4) Garlic- Add garlic to your meals
5) Baking soda and lime- Mix Lemon juice and baking soda in water and drink for instant relief
6) Peppermint- Drink peppermint tea
7) Cardamom- Add cardamom to your meals

Conclusion


Farts are completely a natural digestive process. Farts are produced as a result of either air swallowed or breakdown of foods. However uncontrolled and smelly farts can cause embarrassment. If you are experiencing fart problems these 9 Tips to reduce farts will be beneficial. Try eating your food properly, avoid intolerant and allergic foods, exercise, hydrate, avoid certain foods, smoking, relax, and try home remedies. 

9 Tips to Reduce Farts

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