The Best Tips to Prevent Excessive Gas and Bloating
Excessive gas is an embarrassing phenomenon that causes discomfort not only due to the sound or smell that sometimes accompanies it, but also causes abdominal pain. Almost everyone suffers from gases, and there is what to do – especially by the help of right nutrition and supplements. There is nothing to be ashamed of: the average healthy person emits gases up to 15 times a day. They often have no voice or smell, but when normal becomes a problem that repeats dozens of times a day, it becomes unpleasant and produces abdominal bloating and pain. Before you run to the doctor or hide in the bathroom, here are some explanations and tips that can help:
What are the causes of gas?
Most of the gases emitted are regular air that enters the digestive system “accidentally” while breathing. This action occurs when talking and eating together, chewing gum or during stress situations, or when we gasp a lot of air. Other factors such as lack of exercise, changes in eating habits, smoking, allergy and wrong combination of food ingredients may cause gasses. Even the phenomenon of bad breath may result from chronic digestive disorders or problems with absorption.
In about 30% of the population the problem occurs daily and disturbs the quality of life. Gases are also created from a bacteria found naturally in the intestines and “eat” leftovers not digested. Factors that contribute to it are mostly industrial foods with artificial sweeteners and also foods rich in fiber such as whole grains, legumes, beans and cruciferous vegetables. Liquid milk products also contain lactose such as milk and yogurt that may create gas for those diagnosed with lactose intolerance.
It it dangerous?
Healthy people can develop excessive gas due to an improper diet or stress. But if it happens frequently and causes you discomfort and pain, you can consult with your doctor, and consider conducting an examination to rule out bowel disease, lactose intolerance, candida, celiac disease and irritable bowel. All of these are diagnosed by symptoms similar to related abdominal pain and flatulence.
What can you do?
First of all try to maintain a regular breathing, so as not to swallow too much air. Irregular breathing is caused by stress and talk during eating. Regarding nutrition, you can minimize the consumption of milk and dairy products for those sensitive to them, high-fat foods, soda drinks, chewing gum that causes unnecessary swallow of air and artificial sweeteners that the body does not digest well. Beans are also known causes of gas, but since sprouted beans tend to produce fewer of them, you can search for them in supermarkets. Also cabbage family vegetables like cabbage, cauliflower and broccoli produce gases. You should not give up on them, but to avoid the awkward side effects it is recommended to boil them before eating, or dissolve caraway seeds, cumin, turmeric, nutmeg or cinnamon on them before cooking, or cook them with potatoes that absorb gases. More foods that can cause gases are mainly cereals and whole grains and some fruits: bananas, peaches, prunes and raisins.
What is best to eat?
Rice is the only grain that doesn’t cause gas and can be combined with meals, but even in this case you should not overdo it, as too much rice causes constipation. As for vegetables, fennel is one of the most recommended to treat stomach and digestive problems. It is known as a detoxifier and fights infections and helps release the toxins through urine.
Various spices also help the digestive system in general and in particular to prevent gas, and the leading among them is cinnamon. It is not recommended for pregnant women, but for the rest of the population it is appetizing, destroys parasites, protects the lining of the stomach, stops diarrhoea and vomiting and helps against abdominal pain. You can also drink infusions of caraway seeds, fennel, chamomile and geranium that are good for abdominal pain and gases, and use herbs such as fennel seeds, peppermint, chamomile and angelica root – that is also not recommended for pregnant women.
What about supplements and medications?
In the market there are coal tablets that absorb gas, products that contain digestive enzymes that help break down food and probiotics supplements that alter the population of bacteria in the intestines and reduces the products of gas. When a person suffers from excessive gas it is impossible to know if he lacks probiotics or digestive enzymes instead. Because both of them are harmless, you should try and see what works best for each. Regarding coal tablets there is a need to take into account that the material does not absorb only the gas but all in its path, so it is not recommended for those taking medications or other supplements. If all this does not help, you can contact your doctor.
Chew well: gases are often caused because of poor absorption of carbohydrates. Good chewing helps to start the process of digestion before swallowing. It’s also good for the smell, that is generated due to sulfur-rich proteins with amino acids in the intestines. Strong chewing of proteins and their reduction will also help for it.
Eating more often, but less is better: eat five small meals a day than three or two large meals. In addition, reduce the amount of fat in your meal, and thus you will save more gas formation.
The digestive system is personal and unique: each person may have different sensitivities. Check if particular foods that are mentioned here are those that cause you excessive gas, and reduced them in your menu. After improving the situation, try to combine them in small quantities, and be attentive to your body. It always helps.
If you suffer from excessive gas and bloating, click here to read more about eating tips for a healthier digestive system: