The average person experiences flatulence (from the Latin for “blowing” or “blast”) 15 to 20 times a day, expelling a daily average of one to three pints. While some people may hardly notice it, for others, flatulence can be a major embarrassment. How gassy you are depends on what you eat, the balance of bacteria in your intestines and whether you have any underlying gastrointestinal conditions. In some people gas can cause discomfort and pain, with or without bloating. People with irritable bowel syndrome may be especially sensitive to gas.
Flatulence consists mainly of five odorless gases: nitrogen, oxygen, hydrogen, carbon dioxide and methane, plus, trace sulfur gases, which are responsible for the telltale odor. A small amount of flatulence comes from air you swallow when you eat and drink, especially if you eat and drink quickly. Most is produced by harmless bacteria that ferment undigested food in the large intestine.
Beans are notorious gas producers due to their oligosaccharides, poorly absorbed complex sugars also found in broccoli and other vegetables and whole grains. Try Beano or a similar alpha-galactosidase enzyme supplement, which breaks down the gas-producing sugars. If you cook beans, the quick-soak method removes the most offending sugars: Boil them for two minutes, then let them soak, covered, for one hour. Discard the soaking water and cook in fresh water. Alternatively, you can soak beans overnight in cold water before rinsing and cooking.
Some people have difficulty digesting the milk sugar in dairy products, called lactose. If you’re lactose-intolerant, you may be able to handle small amounts of dairy at a sitting, together with other foods. Lactase supplements, which digest milk sugar, and lactose-reduced products are worth trying.
Soluble fiber (as in oats, beans, peas and fruits) can be a culprit. In contrast, insoluble fiber (as in wheat bran) produces little gas. If high-fiber foods give you trouble, try introducing them slowly into your diet to help your body adapt. Fiber is important for preventing constipation, which slows the passage of food, thereby increasing fermentation and thus gas. Drink plenty of fluids to keep things moving.
In addition to the lactose in dairy and the oligosaccharides in beans, other potentially problematic sugars are fructose (in onions, pears and artichokes, for instance), high-fructose corn syrup (common in soft drinks), sorbitol (in apples, peaches and prunes, for example, and also in many “sugar-free” foods such as gum and candy). Reduce or eliminate foods with high-fructose corn syrup and sorbitol. Check food labels.
Simethicone, found in some antacid/anti-gas products, might help you burp out excess air, but it won’t reduce intestinal gas. Bismuth subsalicylate (such as Pepto-Bismol) helps reduce gas odor, but don’t use it for more than a few days. And though activated charcoal tablets are widely taken for flatulence, controlled studies have failed to find them effective, plus they interfere with absorption of some drugs. You can try probiotic supplements and peppermint oil capsules, though they won’t work for everyone (don’t take peppermint if you also have heartburn). Chewing fennel seeds may help. Talk to your doctor.
Garments and devices containing activated carbon filters are sold on the Internet to combat odor. A study of 11 such products (including those from Under-Tec, GasMedic and Flat-D) found briefs made from activated carbon fabric trapped virtually all the sulfide gases. Pads worn inside the underwear were also quite effective; seat cushions less so. And, yes, some products also claim to reduce offending noises.