Darrick Robles Although we are all different, the average adult gas leaks 12 to 25 times a day. Air in the stomach can be embarrassing and painful. It can have many causes, from dietary habits to underlying medical conditions. We reveal how you can prevent flatulence – and when you need medical help.
How is air created in the abdomen?
Gas is created in the digestive tract in two ways: by swallowing air or as a by-product of gut bacteria breaking down food. Some gas evolution is unavoidable and perfectly normal. Too many gases, however, could indicate illness.
During digestion, enzymes break down food so it can be absorbed in the small intestine. In the process, some undigested sugars, starches, and fibers enter the large intestine. There they ferment while intestinal bacteria try to break them down. This process produces gases that are released in the form of bloating , including carbon dioxide and hydrogen sulfide.
Causes of bloating
All people have flatulence. Many factors, from genes to certain medical conditions, can lead to increased gas and bloating. But there are things you can do to reduce these unwanted emissions – the first step is to get to the root of the problem.
Swallowed air
When we eat or drink too quickly , we gulp air, which is then released in the form of belching. Air swallowing (aerophagia) can also be caused by chewing gum, smoking , a stuffy nose, and wearing ill-fitting dentures.
Certain foods
Foods that can promote bloating include
White cabbage, cauliflower, Brussels sprouts, broccoli, dried fruit and beans.
The reason: They usually contain a lot of difficult-to-digest fibers and sugar. So if you suspect these foods, you should first keep a food diary. Note the symptoms you experience after eating certain foods before eliminating them from your diet. You may only have problems with certain types of vegetables or beans. Raw foods such as B. White cabbage might be intolerable for you. You may be able to tolerate lightly steamed vegetables much better – so make a note of how you react to the way the food is cooked.
artificial sweeteners
Sweeteners like xylitol and sorbitol cause bloating because we lack the enzymes we need to digest them. They are particularly found in reduced-calorie drinks, chewing gum, candy, cakes, and cookies. All sweeteners with the suffix “-it” can cause digestive problems.
fructose
Fructose is a fruit sugar that our body cannot digest in large amounts at one time. An American study found that 50% of people are unable to digest more than 25g of fructose at once. 80% of people cannot digest more than 50g at a time. And that can add up quickly. An apple or a 200ml glass of orange juice both contain around 6g of fructose.
Fructose is often used in processed foods and drinks – some fizzy drinks contain around 50g in a single can or bottle. For many of us, undigested fructose ends up in the large intestine, where it ferments. Gases are formed during this process.
bacteria
Intestinal bacteria play a crucial role in digestion. There are around 500 different types of bacteria in the gut. Everyone’s microbiome (mix of bacteria) is unique. As bacteria process undigested carbohydrates in the gut, they produce various gases that can cause bloating.
Our microbiome is affected by our diet, lifestyle and antibiotic use. All of these factors can affect the amount of gas in the intestines. This is why antibiotics sometimes cause bloating, and why probiotics can improve the balance of beneficial bacteria, thus reducing bloating and other stomach upsets. Probiotic drinks and yogurts are widely available, and fermented foods like sauerkraut and kimchi also provide probiotics.
medication
Medications can sometimes cause bloating. Talk to your doctor if you are suspicious of a certain medication.
irritable bowel syndrome
Irritable bowel syndrome can be caused by food moving through the intestines too quickly or too slowly, overly sensitive nerves in the intestines, food intolerance and stress . Possible symptoms include stomach cramps , bloating, diarrhea and constipation. They often appear in episodes that can last for days, weeks, or months. If these symptoms sound familiar to you, seek medical advice. Your doctor can recommend a treatment plan for you.
lactose intolerance
Lactose intolerance occurs when we don’t produce enough lactase – the enzyme we use to break down and digest milk sugar. Warning signs include excessive gas, as well as diarrhea, bloating, stomach pain, or nausea after consuming dairy products. If you have these symptoms after eating cheese, yoghurt, etc., seek medical advice.
Zölialkie
Celiac disease is caused by an intolerance to gluten. Your immune system reacts to gluten – a grain protein that is found in many foods. Symptoms such as gas, bloating, constipation, diarrhea, weight loss and skin problems are typical . Celiac disease affects around one in 100 people and often runs in families. Your doctor can diagnose celiac disease with a simple blood test.
6 tips against flatulence
- Keep a food diary . This will help you find out which foods are causing you gas and eliminate them from your diet.
- Eat smaller meals more often and chew your food slowly. This gives the enzymes in the saliva more time to start breaking down the carbohydrates. This can help prevent excess bloating.
- Drink enough water. This will reduce the risk of constipation and keep things moving.
- Drink mint tea. It contains essential oils that have been shown to reduce gas and bloating.
- Get moving to boost your digestion. Studies confirm that even light physical training such as B. a walk or a short bike ride can relieve flatulence. It is believed that exercise also aids in the movement of intestinal contents, which helps with constipation.
- Watch your fiber intake . Most of us don’t eat enough fiber. About 30 g per day is recommended. Fruits, vegetables, and whole grains like whole wheat bread, oats, and quinoa are good sources of fiber.
Talk to your doctor if you have other symptoms such as bloating, abdominal pain , diarrhea , constipation , constant belching, or blood in your stool. There could be a serious medical condition that needs treatment.
