At some time in our lives, we all suffer from a flatulent digestive system, often manifested by belching or passing gas. For the most part, gas is odorless; however, a smell sometimes accompanies it. The National Digestive Diseases Information Clearinghouse (NDDIC) website says the smell develops when bacteria in the large intestine produce sulfur. Sadly, healthy foods like beans, fruits and vegetables cause gas and bloating. Although several products like Beano reduce gas, lifestyle and eating habits can prevent or reduce gas.
Foods that cause gas vary from one person to another, so if you suffer from gas, keep a food diary to isolate dietary causes for gas. Write down how certain foods make you feel after eating them, including the number of times you pass gas during the day.
Once gas-causing foods are isolated, eliminate or reduce consumption of these items. Common gassy foods include beans, broccoli, cabbage, apples, pears, peaches, carrots, wheat and dairy. These foods contain vitamins and minerals essential to health, so find comparable replacements. You can replace cow’s milk with lactose-free or soy milk. Plain yogurt, too, actually helps digestion. You may have to experiment with different fruit until you find ones that don’t cause as much gas. NDDIC recommends drinking plenty of water and clear soups.
Processed Foods and Snacks
Processed foods, artificial sweeteners, snacks and carbonated beverages cause buildup in the digestive system. To lessen gas, avoid things like pastries, bacon, chips, fruit juice, pretzels and sodas. For the most part, these foods have no nutritional value. If you must eat these foods, only do soon very rare occasions – every few weeks or every month.
Swallowing Air
NDDIC says swallowing air leads to gas buildup in the digestive system. To avoid swallowing too much air, it recommends chewing food slowly. This entails not eating on the go or eating at your desk. You have to carve out time to sit and eat food. Other ways to reduce swallowing air include not chewing gum. For some reason, sugars in gum cause gas and bloating in some people. Smoking and ill-fitting denture also cause individuals to take in more air.
Natural remedies like peppermint, cinnamon and ginger extract reduce gas buildup. “Symptoms, Their Causes & Cures” by Rodale Books says a drop or two of these herbs in a cup of water is a home remedy for gas. You can also purchase ginger or peppermint tea for digestive problems. Some ginger tea is stronger than others; a touch of honey reduces the bitter flavor. I like a cup of peppermint tea after my final meal of the day.
Exercise
We constantly hear about the positive effects of exercise on our overall health, so it is no surprise that exercise helps gas pass through the body. Walking, jogging and calisthenics are a few helpful exercises. Some people take short walks after lunch or dinner to aid digestion. If you only have a thirty minute lunch break, you can try walking during your afternoon break. When I had an exercise bike, I found it helpful to ride it after eating dinner with my family.
Gas affects all human, from babies to older individuals. It is important to remember, though, that you still need some of the foods that cause gas. Instead of starting with healthy foods, eliminate junk food first. After you eliminate junk food and still experience gas, then look at healthy foods that may cause gas. Maintaining an active lifestyle is the best defense against gas and other digestive issues. If excess gas and bloating don’t go away after making changes, see your doctor to make sure there are no obstructions in your digestive tract or a serious condition has developed.
Sources:
American Gastroenterological Association, http://www.gastro.org/wmspage.cfm?parm1=689#PREVENTION OF GAS
AARP.org: Excessive Gas, http://www.aarp.org/health/conditions/articles/harvard__the-sensitive-gut_8.html
MotherNature.com: Gas, http://www.mothernature.com/library/bookshelf/books/16/91.cfm
