Flatulence. Tooting. Passing a fart. Letting stinkers. Breaking wind. Whatever you want to call it, farting is normal. Indeed, you likely fart several times per day. 

But if you’re farting more than you normally do — and more than you think the average person does- it’s normal to be concerned. After all, the excessive gas buildup can be a sign of a serious problem with your digestive system.  

Before you press the panic button, however, you should know that the average healthy person farts between 14 and 23 times per day.¹

What if you don’t toot anywhere near that many times? Don’t be so sure. It turns out that most people release during the day and at night while sleeping.² That’s how important “breaking wind” is to your health. That’s right…farting is healthy!

What is normal farting?

Though the average person farts at least 14x a day, everybody is different. Thus, there is no standard by which to judge gaseous buildup and release. But if you’re breaking wind almost constantly,  i.e. significantly more than 23x  per day, it’s a sign of digestive distress that may or may not be normal. 

Why farting is healthy

Though it can be embarrassing, farting is indeed healthy. It not only reduces bloating, but it also helps the bowels move. This contributes to bowel regularity. In fact, research indicates that unreleased air may delay intestinal transit and lead to constipation.^2a Indeed, releasing it is SO important that you can’t stop it if you try.  As mentioned above, your body will simply release it spontaneously during the day or while you’re sleeping.  

Farting is actually a sign of healthy digestion, as it’s a byproduct of bacterial fermentation of fiber in the colon. You see, when you eat a meal, the soluble fiber absorbs water and other bodily fluids, which forms it into a gel-like material as it passes through the intestines. Once it reaches your colon, it is fermented by good bacteria.

That’s not to say that gas is always healthy. On the contrary, it can be a symptom of a more serious condition. Let’s discuss some causes of excess gas.

Causes of digestive gas

Here are just a few of the most common causes:  

Swallowed air

Swallowed air is probably one of the most common causes of passing gas. You can swallow air by eating too fast, chewing gum, smoking, and sipping soda through a straw. 

Solutions

Eat slowly, taking time to chew each bite thoroughly. Also, throw away your straws and drink straight from a glass. Avoid chewing gum as much as possible.

High-fiber diet 

A high-fiber diet increases gas and bloating because it increases the amount of bacterial fermentation in your gut. (The bloating is believed to be caused by an increase of beneficial fiber-ingesting bacteria that produce those stinky farts)³

Though dietary fiber is a necessary part of a healthy diet, it does have its stinky side effects. 

Solutions

Try to load up on carb-rich rather than protein-rich fibrous foods. Though research indicates that carbs and proteins both change the gut bacterial population, protein causes a more drastic shift in gut bacteria. Though healthy, this can also increase flatulence.⁴

A good way to reduce gas and bloating, a recent study suggests, is to eat more fibrous complex carbs — such as non-starchy vegetables and whole grains– and reduce your intake of high-fiber protein foods, such as beans, legumes, and nuts.⁵  

Keep in mind that high-fiber protein foods provide many health benefits, so you should never cut them out of your diet completely. Plus, there are ways to prepare these foods that make them easier to digest. For example, soaking dried beans before cooking them makes them easier on the digestive tract.

Also, be sure to add fiber to your diet slowly so that the body has time to adjust to it. Increasing fiber intake before the body is ready for it is a common mistake that leads to painful digestive issues. 

Taking certain medications

Medications are useful to treat physical or mental health conditions, but some of them can lead to gas.  Here are just a few of them.⁶

• Antibiotics: Doctors prescribe antibiotics to treat bacterial infections, but they can also cause gas, diarrhea, and nausea. This is because antibiotics don’t just kill the “bad bacteria” in your body. They can also wipe out a lot of your “good” bacteria, creating an imbalance in your gut microbiome that can negatively affect the digestive process.
• Cholesterol drugs: These drugs help reduce serum cholesterol levels that, in turn, may reduce your risk of heart disease and stroke. But some of these drugs may also affect digestion, possibly leading to gas, diarrhea, and other gastrointestinal issues.
• Opioid pain medications: Drugs such as OxyContin can cause poor digestion, thereby leading to gas, bloating, and other issues. 

Solution: If you notice excessive gas after you start taking any of these medications, see your doctor. They may be able to prescribe something gentler for your digestive system. 

Food intolerances

A person with a food intolerance has trouble digesting certain foods or components of foods. Because food intolerances involve the digestive system, they typically cause gas and bloating stomach pain, and other symptoms. 

Some of the most common food intolerances are gluten, fructose, and lactose. Gluten is a protein present in some cereals, such as wheat, fructose is a natural sugar in fruit, and lactose is the sugar found in dairy products. 

Carbonated beverages

According to the Mayo Clinic and other sources, carbonated drinks, such as sodas and beer, may increase gas in the digestive system.⁷ Other experts believe that artificial sweeteners in these beverages may be the real culprit.⁸

Solution: Avoid carbonated beverages as much as possible.

Artificial sweeteners

That’s right. Artificial sweeteners that are typically used in foods or beverages to reduce their calorie content may be a cause of excess gas. But even if you don’t consume these types of foods, you may still get gas. That’s because high fructose corn syrup — a cheap sweetener derived from cornstarch — may also lead to gas and bloating. (As you probably know, high fructose corn syrup is heavily used in the processed food industry.)

Solutions: Artificial sweeteners are common in low-calorie foods and beverages, and high-fructose corn syrup is a popular sweetener in processed foods. The solution? Try to reduce your intake of heavily processed foods and low-calorie fare. If you’re not bothered by the gas, though, enjoy!

Irritable bowel syndrome (IBS) and other digestive disorders

IBS, a chronic disorder that affects the large intestine, often causes gas. Other digestive disorders that have similar stinky symptoms include:   

• Celiac disease: An immune reaction to eating gluten, a protein found in wheat, rye, and barley. 
• Inflammatory bowel disease:  Chronic inflammation of the digestive tract that can be disabling and even life-threatening. (There are 2 types: ulcerative colitis and Crohn’s disease.) 
• Peptic ulcer: A hole in hole lining of the small intestine or stomach

Solutions: Most digestive disorders require an adjustment in dietary habits. For example, if you have celiac disease, you’ll need to eliminate all foods that contain gluten. With IBS, most doctors recommend that you increase your intake of fiber⁹ to ease the symptoms. But don’t make any dietary changes without medical advice. 

Stress

Believe it or not, studies indicate that stress has a huge effect on the digestive process. Though the exact mechanism is unknown, stress is associated with several gastrointestinal diseases, including IBD and peptic ulcer.¹⁰ As noted above, digestive diseases may cause gas and other distressing symptoms.

Solution: Take some time to de-stress every day. Meditation, yoga, and taking a walk are all excellent stress relievers.

When to see your doctor

While farting is normal, excessive farting can signal a digestive problem. It can also be painful and/or embarrassing. If you experience frequent painful gas and bloating, make an appointment to see your doctor. 

But if excessive flatulence is accompanied by one or more of the following symptoms, call your doctor immediately or go to the ER: 

• Severe abdominal pain
• Bloody stool
• Inability to control bowel movements
• Unexplained weight loss
• Diarrhea or constipation that lasts more than a day
• Signs of blood poisoning or other infections, such as chills, vomiting, diarrhea, etc.

These can be signs of serious issues with the gastrointestinal tract and may constitute a medical emergency.

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Taming the Toots

Though you can never totally cease farting, nor should you try, there ARE a few things you can do to tone it down.

Eat slowly: Eating slowly and chewing each bit thoroughly keeps you from swallowing too much gas-producing air. Plus, it makes the food easier to digest, which also minimizes gas.
Move it!!! Exercise helps break up gas bubbles in your digestive system. And you don’t have to exercise long or hard. A 10-minute leisurely walk can do the job!
Ditch the straws: When you drink through a straw, you swallow more air than usual. This can lead to gas buildup in the intestines.
Don’t smoke: When you inhale smoke, you’re also inhaling and swallowing air. This can cause a huge gas buildup.
Go OTC: Some OTC remedies may help treat gas and bloating. For example, the lactase found in Lactaid can help you digest lactose. And Beano contains an enzyme that helps break down the nondigestible carbs found in beans and other foods.

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4 fast fixes for excess gas

Passing gas is not only normal…it’s mandatory.  Therefore, there is nothing you can or should do to completely stop the toots. But depending on the reason for excess gas, there are a few ways to minimize noxious explosions, making life more pleasant for you and everyone around you.  Here is a short list of fast fixes for excess gas.

• Let go. Holding it back is never a good idea, as it often causes bloating, stomach pain, and cramps. Releasing gas, however, often brings immediate relief. So…whether you need to let silent farts or just let them rip loudly, let it GO!  

• Slow down. Eat slowly and chew your food thoroughly before swallowing. This not only helps reduce swallowed air but also makes food easier to digest. Both reduce gas buildup in the digestive tract. 

• Get moving. We’ve all heard that exercise is good for us, but did you know it also helps relieve gas? It’s true. Living a sedentary lifestyle has been linked to inflammation and other digestive issues.¹¹ Conversely, exercise can release trapped gas bubbles in the digestive tract, allowing it to be released. How much exercise? Well, according to Fitness Magazine, just a 10-minute walk can do the job.¹²  There are also several wind-relieving yoga poses that help relieves gas, like the one pictured above. 

• Take Viscera-3. You can help fix so many of your digestive and bathroom issues, such as gas buildup and bloating, and improve your overall health with this patented molecule that is backed by Ivy League Doctors by clicking here! What do you have to lose except all those painful and embarrassing gaseous explosions?!!!

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