What you should know
Gas is released by everyone’s body — regardless of your wealth, age or gender. Gas produced in the stomach can be burped (belched). Gas in the intestines is released through the anus (flatulence through the rectum.) It is normal to pass gas as many as 13 to 21 times a day.
Many of us don’t realize how much air we swallow. We take in a lot of air when we drink carbonated beverages or use straws. We also swallow air if we talk a lot while eating, or chew gum, chew with our mouths open, or fail to chew our food well. Air might also be swallowed if we suck on hard candy.
Loose-fitting dentures can cause wearers to swallow too much air.
Intestinal bacteria help to digest carbohydrates not broken down in our stomachs. Gas is a natural byproduct.
Gas volume and flatulence vary by person. Allergies and food sensitivity can complicate digestion. Lactose and gluten sensitivities are common. Chronic medical conditions such as irritable bowel syndrome, Crohn’s disease, colitis, diverticulosis, hernias, and diabetes can also lead to bloating and gas cramps. In these cases, it is extremely important to treat the underlying conditions. Hormone changes in pregnancy can also affect gas, constipation and bloating.
Some medications can lead to gas discomfort. They might quickly speed up or slow down digestion, cause diarrhea or constipation. Antibiotics can kill the good bacteria in the bowel. Chronic use of laxatives also disrupts digestion.
Many people who suffer from gas cramps may not produce more gas. Instead, gas gets stuck in the intestines. Hard stools, inflammation or a blockage could be factors. Thus, the trapped gas leads to pain. Instead of normal relief from passing a small amount of gas many times a day, release of a lot of gas can occur all at one time.
Intestinal gas that contains sulfur produces a bad odor.
Some fiber supplements such as psyllium (used to reduce constipation) do not cause gas but can cause bloating. They create softer, bulkier stools and require lots of water to work. These supplements should be used as directed.
Colicky babies with immature digestive systems may have sharp gas pains. It is wise to burp babies regularly and breastfeed them for extended times on each breast. Like adults, movement can help a baby pass gas. Moving their legs in a bicycle motion is often useful.
A combination of treatments may help irritable bowel syndrome (IBS) patients with chronic gas, bloating, constipation and diarrhea. Treatments may include probiotics (such as those found in some yogurts), antibiotics and muscle relaxants. Certain drugs can help them cope with discomfort, moods and depression.
What you should do
Avoid swallowing air when eating. Relax. Take your time to eat. Chew with your mouth closed. Don’t talk while eating. Chew thoroughly before swallowing. Sit up when eating, even for snacks.
Prevent air swallowing when drinking. Drop the habit of drinking many carbonated sodas. Avoid drinking from bottles or with straws. Some people are bothered by fructose in sodas or artificial sweeteners such as sorbitol and mannitol.
Don’t ignore the urge to have a bowel movement. Try to establish a set time each day. Excuse yourself to pass gas.
Gradually add high-fiber unprocessed foods or fiber supplements to your diet. For most people, fiber can be very good for digestive health. Yet many fruits and vegetables produce gas. Chew them well. Drink plenty of water.
Avoid large meals and especially ones containing fried and fatty foods. You may be able to digest foods more easily if you eat five small meals instead of two or three large ones. Herbal teas might help digestion as well.
Get regular exercise. Movement helps intestines transport food down your digestive track. Take a walk after eating.
Avoid habits that irritate the tummy like smoking and drinking alcohol. Tight clothes can cause gas discomfort too.
If you are lactose intolerant, find ways to keep calcium, protein and vitamin D in your diet. Consider soy milk and lactose-free milk. You might be able to eat yogurt or take lactase as an aid in digesting dairy products.
When your discomfort from gas seems to be chronic, see your primary care provider. You might be asked to keep a diary about your food and the gas it seems to cause. You may find that certain foods can be eliminated to provide relief. Also ask if certain over-the-counter remedies for gas would be wise. Examples are Beano or Gas-X.
For more information
Visit digestive.niddk.nih.gov/ddiseases/pubs/gas/ and cdc.gov/ibd/.
Better Health: Take Charge! is provided by the Healthy Memphis Common Table: healthymemphis.org. This article supports the care and advice of your doctor.
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