Simply put, flatulence and gassiness or gas is a natural part of human digestion and can becomes a problem when it makes itself known at the wrong time.1
The most common symptoms of gas in the stomach include burping, flatulence (a build-up of gas in the digestive system), bloating, abdominal pain, or discomfort. In some cases, other symptoms may accompany gas in the stomach, such as indigestion, heartburn, diarrhoea, or constipation.1
Burping often helps reduce gas, bloating, and discomfort. If you pass gas between 13 and 21 times a day, you are within the normal range, but it seems a little silly to count how often you pass gas. What’s more important is your relationship with your own body. If you believe your body is gassier than it should be, then you may want to make some changes to reduce your gas level. Just keep in mind that the formation of a normal amount of intestinal gas is a good thing for the health of both your gut and immune system. 1
There are two primary causes of intestinal gas—swallowed air and the bacterial breakdown of substances found in certain kinds of foods. Gas can also be caused by other medical conditions. If you experience persistent or worsening gas it is best to consult with your doctor to find out if you have an underlying medical condition that he may then recommend treatment for.2
What causes gas?
In the normal course of the day, we all swallow some air. This air is generally released through the process of burping or belching. However, this air can also make its way to the large intestine, where it is released through the rectum.
There are things that can cause a person to swallow more air than normal. If any of the following apply to you, you now have something to work on. Things that cause the swallowing addition air include eating or drinking too quickly, drinking carbonated beverages, gum chewing, smoking: cigarettes, cigars, and pipes, sucking on hard candy, or poorly fitted dentures.
In addition, some substances in the food that we eat are not well digested and absorbed by our bodies. When these substances, mainly carbohydrates like simple sugars and starches, arrive in our large intestines, they are acted upon by bacteria within our guts. Although some of these gasses may be absorbed into the bloodstream and exhaled out, most of them are released through your anus.1
Frequent bloating and intestinal gas can also sometimes indicate a food intolerance. This is where the body is unable to digest certain foods properly. Common food intolerances include lactose intolerance (intolerance to sugar found in dairy), fructose intolerance (intolerance to sugar found in fruit) or gluten intolerance (intolerance to proteins in cereal grains). These foods are best avoided if you have an intolerance for them.
What can you do about too much gas? To alleviate stomach gas, chew your food thoroughly, avoid chewing gum and hard candy, consuming carbonated beverages, smoking and ensure that dentures fit properly.2 In addition, don’t delay your bowel movements, watch what you eat when you want to reduce gassiness and you use a digestive supplement to aid your digestion.1-2
Gassiness, flatulence, and bloating can be uncomfortable and disruptive to daily life. Fortunately, there are several digestive supplements that can help reduce these symptoms, naturally.
- Digestive Enzymes: Digestive enzymes can help break down and digest carbohydrates, fats, and proteins more efficiently, reducing the production of gas in the gastrointestinal tract.3
- Probiotics: Probiotics are beneficial bacteria that can help restore the balance of gut flora and improve digestion. They can help reduce the amount of gas produced in the digestive system and alleviate bloating and flatulence.4
- Inulin: a type of prebiotic, acts as a bulking agent in the digestive system and promotes a healthy gut microflora5
- Ginger is a herb that can be used to improve the digestion process. It calms the gut, reducing gas and intestinal spasms, soothing the intestinal tract while helping food move through the gut.6
- Fennel seed is a herb recognised for its powerful calming effect on the gut and that assists in expelling gas from your intestinal tract. By improving the digestive process gas moves through your digestive system more quickly leaving less chance of gas build-up.7
- Pectin: The amount of fermentation and gas production is reduced mainly by lessening the bacterial load, particularly in the colon, which is a likely key component in reducing bloating, flatulence, and abdominal discomfort caused by bowel distention. Pectin acts as a prebiotic, providing nourishment for beneficial bacteria in the gut and promoting a healthy balance of gut flora.8-9
References:
- Causes of Intestinal Gas and Treatments to Try – Verywell Health. (2009, February 19). https://www.verywellhealth.com/what-causes-intestinal-gas-1945300
- Gas in stomach: Symptoms, causes, and treatments – Medical News Today. (2020, September 15). https://www.medicalnewstoday.com/articles/gas-in-stomach
- 7 Helpful Supplements for Bloating – Healthline. (2021, August 16). https://www.healthline.com/nutrition/supplements-for-bloating
- Benefits of Digestive Enzymes for Gut Health | Amy Myers MD. (n.d). https://www.amymyersmd.com/article/digestive-enzymes-benefits
- White, J., & Hekmat, S. (2018, April 16). Development of Probiotic Fruit Juices Using Lactobacillus rhamnosus GR-1 Fortified with Short Chain and Long Chain Inulin Fiber. https://scite.ai/reports/10.3390/fermentation4020027
- Ginger: 10 Ways This Herb Improves Digestion – DrJockers.com. (n.d). https://drjockers.com/ginger/
- How To Use Fennel Seeds For Gas, Cramps And Bloating – Healthiest Foods. (2022, July 20). https://healthandenergyfoods.com/use-fennel-seeds-gas-cramps-bloating
- Iorio, N., Malik, Z., & Schey, R. (2015, June 1). Profile of rifaximin and its potential in the treatment of irritable bowel syndrome. https://scite.ai/reports/10.2147/ceg.s67231
- Peng, M., Gao, Z., Liao, Y., Guo, J., & Shan, Y. (2022, December 7). Development of Citrus-Based Functional Jelly and an Investigation of Its Anti-Obesity and Antioxidant Properties. https://scite.ai/reports/10.3390/antiox11122418
