What Diet Should I Adopt To Reduce Gas?

While the body’s production of gas is completely normal, some people suffer from excessive flatulence, often manifested by gastric disorders or pain in the digestive system. However, excess gas is not a manifestation of any pathology (except for specific symptoms such as irritable bowel disease). Therefore, there are no negative consequences for physical health in most cases. However, while gas production is not serious, having a lot of flatulence can be a real nuisance in everyday life, especially when it is uncontrolled. Fortunately, it is possible to limit the proliferation of gas and intestinal discomfort with natural remedies and good dietary habits.

Bacteria responsible for gas production

How is flatulence produced?

While the body’s natural production of flatulence is sometimes excessive, passing gas naturally is completely normal, except in cases of food intolerance. Whether in the form of belching (belching) or flatulence, the body needs to expel gas.

This production is caused by bacteria whose role is to break down poorly digested food. To survive, they need to feed. As a result, they produce methane, carbon dioxide, and hydrogen.

What causes flatulence and bloating?

While bacteria are the primary cause of gas production, certain dietary habits can also contribute to flatulence.

What foods cause gas?

Some foods can cause the body to produce gas. This is particularly true of foods that are high in carbohydrates but are nevertheless nutritionally beneficial.

The consumption of beans, starchy foods, and grains, cruciferous vegetables (all types of cabbage), fruits, dairy products, and certain sweeteners leads to more gas production in the digestive system.

Why do some foods cause gas?

It’s the high fiber or fructose content that causes gas. This is because the stomach doesn’t digest fiber and certain carbohydrates well. To digest them, bacteria ferment the indigestible (undigested) particles, producing gas.

However, it’s essential to eat vegetables, fruits, and starchy foods. A diet devoid of these types of foods is unhealthy. Likewise, eliminating fiber can lead to digestive problems and, therefore, flatulence.

Table Habits

Certain eating habits and behaviors can significantly impact your digestion and flatulence. For example, if you talk a lot during meals, you may swallow more air.

While this may seem harmless, it causes air to enter your digestive system and during your digestion process. Also, if this air isn’t expelled through your mouth, it will pass through your intestines, which can cause discomfort and, more importantly, flatulence.

Age, a factor to take into account

Producing more gas may be related to age. As we age, our bodies naturally produce fewer digestive enzymes. This can cause food to break down less easily.

With age, there is a decrease in the production of lactase, the enzyme that breaks down lactose (milk sugar). This is why many people develop lactose intolerance over the years.

Flatulence
In case of a slow digestive system

Constipated people experience more flatulence due to the slowing of peristalsis, or intestinal movement. The slow digestion process increases food fermentation. As a result, the body produces more gas. This can result in bloating and digestive pain.

Digestive pathologies in question

Certain digestive conditions, such as irritable bowel syndrome or irritable bowel syndrome, can cause an abnormal amount of flatulence. While this symptom isn’t strictly “serious,” the excess gas can be socially awkward.

Why do some foods cause smelly gas?

Flatulence isn’t always smelly. If it is, it’s because it contains a high amount of sulfur. A diet rich in sulfur can be the cause (sulfur-rich vegetables—green cabbage, Brussels sprouts, lentils, broccoli, watercress, turnips, leeks, chickpeas, etc., or meats).

Change your lifestyle habits

How to treat flatulence?

It is entirely possible to reduce your flatulence production by changing your lifestyle and eating habits.

Move more to improve your digestion

First and foremost, regular physical activity is essential. This helps boost metabolism and, therefore, digestion. Furthermore, exercising releases enkephalins and endorphins, calming hormones that promote blood circulation in the digestive organs.

Scientific studies have shown that the diversity of the microbiota is more abundant in athletes and sportspeople, which helps maintain a healthy digestive tract.

Fight stress to avoid flatulence

Social or psychological stress can cause digestive problems and flatulence. It is therefore important to combat stress to improve mental well-being, but also intestinal comfort and alertness (which also helps combat fatigue ).

To do this, you can use relaxation techniques such as sophrology to learn how to control your stress. In cases of debilitating stress, it may be necessary to make an appointment with a psychological professional or speak to a doctor remotely to get an opinion.

Changing your eating habits to reduce flatulence

In addition to lifestyle habits, it is essential to change your eating habits to reduce gas production.

What to eat when you have flatulence?

What foods should you avoid?

First of all, it is essential to have a varied diet, paradoxically rich in fiber, to avoid excess flatulence. It’s all about balance! However, we can establish a list of foods to avoid or at least consume less frequently.

You should avoid foods that promote intestinal fermentation. This includes cruciferous vegetables, legumes, artichokes, and starchy foods. However, you should not eliminate them since they are essential for a balanced diet.

Furthermore, if you are lactose intolerant, you can replace your consumption of animal milk with vegetable milk such as soy-based drinks and creams.

Review the way you consume food

Sorting your food isn’t the only way to avoid flatulence. It’s also essential to rethink how you prepare and consume it.

Raw vegetables are harder to digest than cooked ones. If you suffer from excessive gas, it is best to cook them. Similarly, chewing slowly and drinking slowly are essential to aid the digestion process. Therefore, you should force yourself to change your eating habits.

Additionally, it is best to avoid products that promote the absorption of gas or air, such as chewing gum and carbonated drinks.

Natural remedies to relieve intestinal discomfort

For your efforts to work and produce results, it is important to apply these new habits over the long term.

To help your metabolism and digestive system, you can use natural remedies aimed at relieving intestinal discomfort and repeated flatulence, but also useful for better digestion.

Indeed, certain infusions can help promote intestinal comfort. This is particularly the case:

Fennel: This plant helps relieve gastrointestinal problems.
Chamomile: It is a powerful natural anti-inflammatory that reduces gas production.
Rosemary: This plant helps fight digestive problems.
Ginger: Anti-inflammatory and calming, ginger helps control flatulence.