Even though many are embarrassed to talk about it, the fact is that everyone farts. Gasses are a normal part of the digestive process. Without letting the gas out, your intestines would bloat and fill up with air. Most people fart about five to 15 times a day, though everything up to 23 times is considered normal.
However, if you think you are farting too much, or if your gasses have a particularly bad smell, there are a few things you can do. So, if you were wondering how to stop farting so much, try the following tips.
Eat Slowly and Chew Your Food Thoroughly
Your body produces more gasses when you swallow air, which is why you should take your time when eating. Of course, you won’t be able to not swallow air completely, but chewing your food longer and eating slower will help decrease the amount. Avoid eating while walking, biking, driving or talking.
Forget About Chewing Gum
Since we all swallow air while we chew, try to avoid chewing gum as much as possible. If you chew them to stave off bad breath, you can switch to mints instead. Most people who chew gum all the time do it while talking, walking, and other activities, swallowing even more air and producing more gas.
Avoid Foods That Produce Gasses
It is no secret that some foods produce more gasses than others. Foods rich in carbohydrates, lactose, fructose, starch, and insoluble fiber can increase the production of gasses. The carbohydrates ferment in the intestines and apart from just producing more gas they can also cause all kinds of other digestive problems.
For example, people who suffer from irritable bowel syndrome are advised to eat foods without fermentable sugars. However, the problem is that most of the foods that produce gasses are essential to a healthy diet. You won’t be able to ditch them completely, but cutting down on them will help you reduce farting. These foods include:
- Starches: Pasta, wheat, corn, potatoes, beer.
- Lactose: Dairy products, cheese, ice cream, milk.
- Fructose: Pears, fruit juice, sodas, artichokes, and other fruit.
- Insoluble fiber: Oat bran, beans, peas, fruit.
- Complex sugars: Broccoli, Brussels sprouts, whole grains, cabbage, and many other vegetables.
Check for Food Intolerances
Food allergies and intolerances are not the same things. Allergies can cause more serious symptoms and even death in some cases, while the foods you are intolerant to can lead to bloating, increased gas, diarrhea, and other digestive problems. You probably know a few lactose intolerant people and know they have digestive problems when they eat dairy products.
You can experiment with your diet by removing some foods to see if you fart less. Altering and shuffling your diet is your best bet if you have problems with gasses. Therefore, use the list above to find the problematic items.
After finding them, try to ditch them completely. If you can’t, minimize their intake. You should visit a gastroenterologist to see whether you have any food intolerances or not. Also, consult with a nutritionist if you want to a precise list of foods to eat and foods to avoid.
Say No to Fizzy Drinks and Alcohol
Similar to swallowing air, drinking excessive amounts of carbonated drinks can ramp up the production of gasses. You often burp after drinking soda or beer, and that’s because of the piled-up gasses. You can release some of the air that way, but a good portion will pass through your digestive tract and come out on the other side.
So, instead of carbonated beverages, you might want to drink more wine, water, and non-carbonated fruit juice. That should help you fart less.
Introduce Probiotics to Your Diet
If you are still wondering how to stop farting so much after trying the methods above, you should try introducing probiotics to your diet. The healthy bacteria in your gut can break down gasses produced by bad bacteria. Regular intake of probiotics will raise the number of good bacteria and, in turn, they will be able to break down more gasses.
Enzyme Supplements
You can find enzyme supplements in any drug store. They are available without a prescription, and their purpose is to help your digestive system better break down certain compounds. If you combine them with probiotics, the food you eat will break down more efficiently, lowering the production of gasses and farts.
Stop Smoking
Smoking is a nasty, unhealthy habit as it is and increased gas production is one of its milder side-effects. Even if you smoke e-cigarettes, you will be swallowing a lot more air than a non-smoker. Quitting cigarettes altogether will reduce the production of gasses and help you fart less.
Exercise Will Help Too
The best way overcome constipation is to start moving. Physical exercise should kick-start your digestive system and you will most likely release the built-up gasses in your gut. A short morning jog or a walk around the block can go a long way when it comes to regulating farting.
Stress
Increased stress levels can cause a huge range of health problems. The modern way of life can create a lot of stress on a daily basis, and that can result in increased production of gasses. Do what you can to reduce the stress in your life and your digestive system will produce less gas.
Constipation
Naturally, if you are constipated, the food stays longer in your body. The carbohydrates will have more time to ferment within the bowels, and that will lead to frequent and stinky farts. Try normalizing your poop schedule and you should fart less.
When Should You See a Doctor?
Wondering about how to stop farting so much and whether it’s time to seek professional help? In general, most problems with excessive farting are caused by bad eating habits, smoking, increased alcohol intake, stress, and irregular bowel movement.
That being said, if you start experiencing nausea, pain, vomiting, or chronic diarrhea, paying a visit to a specialist is definitely a must.
The Takeaway
So, how to stop farting so much? The bottom line is that we all fart. If you think that you fart more than it’s normal or if your farts smell very bad, you should try making some changes to your diet and lifestyle choices. If, on the other hand, there are additional symptoms, you should pay your doctor a visit.
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