Causes of Gas and Flatulence: Understanding the Source
Trapped wind can be humiliating and painful. It can also be caused by various factors, ranging from food to underlying conditions. The following is a guide to coping with flatulence.
A few interesting tidbits:
- The average adult lets out air 12 to 25 times per day.
- Carbohydrates that end in '-tol' are indigestible carbohydrate alcohols that can induce flatulence.
- Wind problems could be a symptom of a more serious underlying condition.
While passing wind is natural on occasion, frequent episodes can weaken your confidence. And while this varies by individual, we release gas from our mouth or backside between 12 and 25 times per day on average.
Why Does Gas Build Up in the Digestive Tract?
Gas accumulates in the digestive tract in two ways: air swallowed or a by-product of gut bacteria decomposing food. While some gas is unavoidable and perfectly normal, experiencing frequent wind problems may indicate an underlying health problem.
Enzymes break down food during digestion so it can be absorbed in the small intestine. However, some undigested fibres, starches, and sugars reach the large intestine during this process. They ferment in the gut as bacteria attempt to break them down. This results in gases such as carbon dioxide and hydrogen sulfide, which are expelled as flatulence.
Can Trapped Wind Cause Pain?
Yes, strangling wind can induce discomfort and pain. If you suffer from a painful, trapped wind, you will likely feel it in your stomach and lower abdomen.
Symptoms of Trapped Wind and Excess Gas
A bloated stomach or abdomen, flatulence or burping, stomach cramps, a rumbling or gurgling sound, nausea, and pain when you bend or exercise are all common symptoms of trapped wind.
Common Causes of Trapped Wind and Flatulence
Everyone passes wind, and various factors, ranging from your genes to an underlying condition, can increase gas and flatulence. However, you can mitigate undesirable wind problems — the first step is to determine the source of the issue. Several possible explanations include the following:
Consuming food or liquids too quickly causes us to swallow air, which is then expelled through burps and belches. According to doctors, Aerophagia can also be caused by chewing gum, smoking, having a blocked nose, or wearing dentures that do not fit properly. After eating, it's common to experience trapped wind.
Foods like cabbage, cauliflower, Brussels sprouts, broccoli, dried fruit, and beans contribute to trapped wind and flatulence due to their high fibre and sugar content. However, these are critical diet components, particularly for liver detoxification. Therefore, keep a diary of your trapped wind after eating various foods if you suspect they are causing it. Only certain vegetables or bean varieties may cause problems. While raw vegetables such as cabbage may be problematic for you, lightly steamed vegetables may not, so keep track of how you react to the cooking method of the food you consume.
Carbohydrates, or sugars, such as sorbitol and xylitol, which are frequently used in low-calorie beverages, chewing gum, sweets, cakes, and cookies, cause flatulence because we lack the digestive enzymes to break them down. Any sweetener ending in '-tol' may cause complications.
Fructose is a naturally occurring fruit sugar in table sugar, sweeteners and syrups, dried fruits, juices, and other processed foods and beverages. Our bodies cannot digest an excessive amount of fructose simultaneously, and it accumulates rapidly. For example, an apple and 200ml of orange juice contain approximately 6g of fructose, while some carbonated beverages contain up to 50g per can or bottle. Undigested fructose often reaches the large intestine, where it ferments and produces gas.
Gut bacteria are critical for digestion. The large intestine contains approximately 500 bacterial species, and each individual's microbiome the collection of bacteria, is unique.
Bacteria produce various gases when interacting with undigested carbohydrates in the gut, resulting in excessive wind and flatulence.
Our diet, lifestyle, and antibiotic use affect our microbiome, significantly changing the gases we produce. That is why antibiotics occasionally cause flatulence and why probiotics — which contain so-called friendly bacteria can help restore the number of beneficial microorganisms in the gastrointestinal tract, thereby reducing flatulence and other gastrointestinal symptoms. Probiotic beverages and yoghurts, as are fermented foods such as sauerkraut and kimchi, are widely available.
Certain medications, such as ibuprofen, statins, and antifungals, can occasionally cause flatulence. Consult your physician if you suspect a drug you take regularly is causing wind problems.
Irritable Bowel Syndrome (IBS) affects up to 1 in 5 people. It is caused by food passing too quickly or slowly through the gut, overly sensitive nerves, food intolerances, and stress. Additionally, it can result in stomach cramping, bloating, diarrhoea, and constipation. These tend to occur in cycles over time, with episodes lasting days, weeks, or months. Consult your physician, who can recommend a management strategy. This may include following the FODMAPs diet, which has been clinically shown to help with IBS symptoms but must be done under the supervision of a dietitian.
Lactose intolerance occurs when the body does not produce enough lactase, the enzyme required to digest milk sugars. Excessive flatulence, diarrhoea, bloating, stomach pain, or feeling sick are warning signs after consuming lactose-containing dairy foods such as milk and cheese. Consult your physician if you suspect you may have it.
Coeliac disease develops when the immune system reacts to gluten in various foods. Flatulence, bloating, constipation, diarrhoea, weight loss, and skin problems are all possible symptoms. It affects approximately 1 in every 100 people and frequently runs in families. A simple blood test can be used to diagnose coeliac disease.
High-FODMAP vs. Low-FODMAP Foods That May Affect Gas
| Food Type | High-FODMAP Example | Low-FODMAP Alternative |
|---|---|---|
| Vegetables | Broccoli, cabbage | Carrots, courgettes |
| Fruits | Apples, pears | Strawberries, kiwi |
| Sweeteners | Sorbitol, xylitol | Stevia, aspartame (small qty) |
| Dairy | Milk, soft cheeses | Lactose-free milk, hard cheese |
| Grains | Wheat, rye | Oats, quinoa |
How to Reduce Flatulence: 6 Evidence-Based Steps
- Maintain a food diary to identify and avoid foods that cause wind.
- Consume smaller portions more frequently, and chew food slowly. This gives salivary amylase more time to begin breaking down carbohydrates, which can help prevent excessive wind.
- Consume plenty of water to avoid constipation and keep things moving.
- Consume peppermint tea, it contains essential oils that have been shown to reduce flatulence and bloat.
- Exercise to aid digestion, research confirms that light exercises, such as walking or a gentle bike ride, can help alleviate symptoms. Activity is believed to help move matter through the intestine, which may relieve constipation.
- Check your fibre intake, most do not consume enough fibre. It is recommended to consume approximately 30g per day. Sources include fruits, vegetables, and whole grains such as wholemeal bread, oats, and quinoa.
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