Dr KellyHAVE you ever been so gassy that your stomach starts making a noise like a deflating balloon and before you know it you can’t hold it anymore and you just have to fart? I’m sure this is a very relatable experience that most of us have had, but do we know how it comes about?
An average person on a healthy diet is required to Fart 10-20 times a day cause every human being has Gas in their stomach and this gas contribute to three things:
1. Bloating is the build-up of gas in the stomach and intestines
2. Belching is the passing out of gas from the stomach into the small intestine and subsequently passed as rectal gas (flatus)
3. Flatulence refers to the passage of rectal gas.
Read also: 5 Easy At-home Techniques To Get Rid Of Bad Breath
Two major causes of body gas
1. Swallowing Air:
Everyone swallows air when they eat or drink. But some people can swallow more than others, especially if they are sucking hard on candies or chewing gum, smoking and carbonated drinks.
In addition, individuals who experience anxiety may swallow air when they are hyperventilating. This swallowed air is passed out from the body either as flatulence or by Belching.
2. Undigested food:
Gas builds up in the digestive tract when undigested food gets broken down by gut bacteria.
As the bacteria feed on undigested food, they break down the food and release vitamins to the body (Vitamin B & K); they also release gases like odourless hydrogen, carbon dioxide and foul-smelling Sulphur gas and Methane thiol.
Abdominal Gas Inducing Foods
It will surprise you that our body does not have the enzymes to digest most of the food we eat in a day. This is why, whenever we eat them, we experience bloating and flatulence.
One category is called FODMAPs (fermentable oligo-, di-, monosaccharides and polyols). Here are foods that can cause bloating, along with suggestions on what to eat instead.
1. Beans:
They contain sugars called alpha-galactosides, which belong to a group of carbs called FODMAPs which escape digestion and are then fermented by gut bacteria in the colon. Soaking and sprouting the beans is a good way to reduce the FODMAPs in beans. Changing the soaking water several times can also help or we can replace it with meat or quinoa.
2. Wheat:
Wheat contains a protein called gluten and it is also a major source of FODMAPs, which can cause digestive problems in many people. It can be replaced with Coconut flour.
3. Onions:
They are one of the main dietary sources of fructans. These are soluble fibres that can cause bloating. Cooking the onions may reduce these digestive effects. Try using fresh herbs or spices as an alternative to onions.
4. Dairy products:
75% of the world’s population can’t break down lactose, the sugar found in milk. This condition is known as lactose intolerance, which gives rise to bloating and diarrhoea. Lactose-free milk products are also available. Other alternatives to regular milk include coconut, almond, soy or rice milk.
6. Garlic:
Like onions, garlic contains fructans, which are FODMAPs that can cause bloating.
However, cooking garlic may reduce these effects. Try using other herbs and spices in your cooking, such as thyme, parsley, chives or basil.
Read also: Eat Your Water, Avoid Dehydration!
Ways to Solve Problems Caused By Abdominal Gas Inducing Foods
Most of these food items we eat almost every day and it doesn’t sound realistic for us to just stop eating them. If you are that person, there are medications that can be used for relief.
Some options that may help include:
1. Over-the-counter medication: Antacids like Mistmag, among others.
2. Simethicone strips
3. Probiotics supplements
Please speak to a doctor if the symptoms get worse or do not go away after a few days.
Rarely, bloating could be a sign of something more serious. Do see a doctor for bloating associated with: Intense abdominal pain, fever, vomitting >24hrs, bloody stool, surgery or liver or kidney failure.
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