Everybody has gas sometimes. Flatulence (farting) is a normal biological process that helps to release this gas. The average person flatulates about one or two dozen times each day. Typically, you don’t even notice it’s happening.
Passing gas can provide relief if gas is causing pain or discomfort. Most of the time, there’s no odor involved. But occasionally, it does come with a smell. This can be caused by many things, from constipation to certain illnesses to some medications. But the most common factor is what you eat.
Foods that cause gas
Some high-fiber foods release hydrogen sulfide when they’re broken down by bacteria in your gut, creating gas with a distinctive, rotten-egg scent. These eats include:
- Eggs
- Meat and poultry
- Alcohol
- Legumes, such as beans and split peas
- Alliums, such as onions and garlic
- Cruciferous vegetables, such as broccoli, cauliflower, and Brussels sprouts
It often helps to limit these foods. But if some are healthy favorites of yours, don't feel like you have to give them up completely. To avoid discomfort and odor, a healthcare provider (HCP) may recommend taking a probiotic pill along with the foods. For beans, which are full of fiber, protein, and other good-for-you nutrients, soak them ahead of time, or try a little Beano (a dietary supplement that may prevent gas). You could just wait it out, too; the gas will dissipate with time.
People with certain food intolerances or sensitivities can also develop gas if they eat problematic foods. The simple solution: Avoid those items.
Tips for reducing gas
If you find that you pass gas frequently, you may need to not only avoid certain foods but change your approach to eating. Try these tips to reduce your gas in general:
- Eat smaller meals more often. Along with limiting flatulence, frequent mini-meals can help control appetite throughout the day.
- Pace yourself. Chew each bite of your food slowly and thoroughly. Drink at a relaxed pace. Keep your mouth closed when you eat or drink so you don’t swallow too much air, which contributes to gas.
- Limit gum and hard candies, don’t smoke, and be aware of loose dentures. Each of these can also lead you to swallow excess air.
- Get moving. Regular exercise makes for better digestion since it helps usher food through your system.
If your gas is excessive, doesn’t respond to dietary changes, interrupts your daily life, or is accompanied by other symptoms, speak with an HCP. Together, you can narrow down the cause of your problem and get to work on finding the right treatment.
