You may be able to reduce the amount of involuntary flatulence you experience with certain diet changes and over-the-counter products.
Gas is a normal part of life and a natural byproduct of a healthy digestive system.
Most people fart around 14 times per day. That may sound like a lot, but most farts are odorless and relatively undetectable. It’s common for people to feel as though they fart more than others, but that’s usually untrue.
Most of the gas you pass is swallowed air. You swallow air throughout the day while eating and drinking. Other gases are produced in your digestive tract as the food you eat is broken down.
Farts are primarily made of odorless vapors like carbon dioxide, oxygen, nitrogen, hydrogen, and sometimes methane.
Although gas is a normal part of life, it can be inconvenient. You can’t stop farting completely, but there are ways to reduce the amount of gas in your system.
1. Eat more slowly and mindfully
Most of the gas in your body is swallowed air. While it’s impossible to avoid swallowing air entirely, you can reduce the amount you swallow. When you eat fast, you swallow far more air than when you eat slowly.
This is particularly true when you’re eating on the go. Try to avoid eating while engaging in other activities, like walking, driving, or biking.
2. Don’t chew gum
People who chew gum throughout the day swallow far more air than those who don’t. If you’re worried about keeping your breath fresh, try eating a sugar-free mint instead. A long-acting mouthwash can also help reduce bacteria that cause bad breath in your mouth.
3. Cut back on gas-producing foods
Some foods produce more gas than others. Certain carbohydrates are common culprits, including those with fructose, lactose, insoluble fiber, and starch. These carbs are fermented in the large intestine and have a history of causing digestive problems.
Many of these gas-producing foods are an essential part of a healthy diet. You probably won’t need to cut these foods out of your diet completely, but can eat less of them.
Common gas-producing carbs include:
complex sugars, such as beans, cabbage, Brussel sprouts, broccol , and whole grains
fructose, such as onions, artichokes, pears, soft drinks, and fruit juice
insoluble fiber, such as oat bran, peas, and beans
lactose, which includes all dairy products, such as milk, cheese, and ice cream
starches, such as potatoes, pasta, and wheat
4. Check for food intolerances with an elimination diet
Food intolerances are different from food allergies. Instead of an allergic response, food intolerances cause digestive upset, such as diarrhea, gas, bloating, and nausea. A common food intolerance is lactose intolerance, which is found in all dairy products.
An elimination diet may help you identify the cause of your excess gas. It may be helpful to try eliminating all dairy products from your diet.
If you’re still experiencing abnormal gas, try eliminating the gas-producing foods listed above. Then, slowly begin to add foods back in one at a time. Keep detailed records of your meals and any symptoms that arise.
While many people feel they may have a gluten intolerance, it’s important to see a gastroenterologist to rule out celiac disease before starting a gluten-free diet. Gluten is found in all wheat products, like bread and pasta.
Being gluten-free will affect the accuracy of any testing that needs to be done to evaluate for celiac disease. It is important to wait until you hear back from a doctor before removing gluten from your diet.
5. Avoid soda, beer, and other carbonated beverages
The air bubbles found in carbonated beverages are notorious for their ability to produce burps. But some of this air will also make its way through your digestive tract and exit your body through the rectum. Try replacing carbonated beverages with water, tea, or juice with no added sugars.
6. Try enzyme supplements
Beano is an over-the-counter (OTC) medication containing a digestive enzyme called a-galactosidase. It helps break down complex carbohydrates.
It allows these complex carbs to be broken down in the small intestine rather than being moved to the large intestine to be broken down by gas-producing bacteria.
Lactaid supplements may also help. They contain an enzyme called lactase that helps people with lactose intolerance digest dairy products. It should also be taken prior to eating. Certain dairy products are also available with reduced lactose.
7. Try probiotics
Your digestive tract is full of healthy bacteria that help you break down food. Certain healthy bacteria can actually break down the hydrogen gas that other bacteria produce during digestion.
Probiotics are dietary supplements containing these good bacteria. Many people take them to reduce symptoms of digestive upset or to treat chronic conditions like IBS.
8. Quit smoking
Every time you smoke a cigarette, cigar, or e-cig, you swallow air. Smoking frequently can add a lot of extra air to your body.
It may be helpful to try quitting smoking if you do smoke.
9. Treat your constipation
When poop — which contains tons of bacteria — sits in your colon for long periods of time, it continues to ferment. This fermentation process produces a lot of gas that’s often extra smelly.
The first step in treating constipation is to increase your water intake. Drinking as much water as possible will help get things moving. It can also be helpful to increase your fiber intake with fruits and vegetables or take a fiber supplement like Metamucil.
If that doesn’t work, consider trying a gentle stool softener like Colace or MiraLAX.
10. Increase your physical activity
Moving your body can help kick your digestive system into gear. The Centers for Disease Control and Prevention (CDC) recomend doing 150 minutes of moderate-intensity physical activity a week.
Consider incorporating exercise into your daily routine, such as taking a walk during your lunch break or in the evenings after dinner.
When should I see a doctor?
Most cases of excess gas aren’t a sign of anything serious. You’ll probably see some improvement from lifestyle changes or OTC medications. Keeping a food diary can be helpful in determining whether you have developed a food intolerance.
You should make an appointment with a doctor if your symptoms suddenly become severe or if you’re also experiencing symptoms such as:
pain
nausea
vomiting
diarrhea
Frequently Asked Questions
Why do I fart a lot more at night?
It is common to fart a lot more at night as your anal muscles relax. This makes it easier for your body to release gas.
What foods can cause flatulence?
Foods that can cause flatulence include dairy products, beans, beans, and most fruits.
Does drinking hot water relieve gas?
Drinking hot water may relieve gas as it can help ease constipation and reduce bloating.
Takeaway
Gas is a normal part of life and a natural byproduct of a healthy digestive system. However, it can be inconvenient. While you can’t stop farting completely, there are ways to reduce the amount of gas in your system.
This includes:
trying an elimination diet for foods like dairy, beans, and vegetables
quitting smoking if you do smoke
trying probitoics
taking enzyme supplements
You should speak with a doctor if your symptoms suddenly become severe.