Flatulence

Flatulence

When we were kids, flatulence was one of the funniest subjects imaginable. But when you reach a certain age, it’s no longer a laughing matter. As we age, our gastrointestinal tracts frequently become more finicky, which in turn can lead to increased trouble with flatulence.

It’s embarrassing, to be sure, but don’t necessarily view it as a health problem, says Roger L. Gebhard, M.D., gastroenterologist at the Veterans Affairs Medical Center and professor of medicine in the division of gastroenterology at the University of Minnesota, both in Minneapolis. Most of us produce roughly one to three pints of gas daily, and the only way to relieve that pressure is through burping or flatulence. “The average person passes gas 14 to 20 times a day,” Dr. Gebhard says, “which may seem like a lot, but it’s actually perfectly normal.”

Still, you’d probably prefer to decrease the likelihood of embarrassing episodes. There are a number of simple things you can do to ward off rumblings from down under, says Dr. Gebhard. If flatulence keeps you grumbling, here’s how to keep it under control.

Try This First

Ration the gas supply. “Most flatulence originates in the carbohydrates of foods we eat,” says Dr. Gebhard. “If there are certain foods that you suspect are causing the flatulence, cut those foods out of your diet for three days to see if it reduces the problem. By that time, you’ll know, and you can quickly use trial and error to discover the worst offenders.”

Here’s what’s going on. Remember that one to three pints of gas we mentioned? Most of it is produced by harmless bacteria living in your large intestine, Dr. Gebhard says. Whenever you eat a carbohydrate, your digestive system can’t fully break it down. The bacteria living there will do it for you, but this produces gas as a by-product.

Depending on which particular carbohydrates you eat or enzymes you may lack (most often the lactase that breaks down dairy products), a number of different foods could cause problems with flatulence. Beans, vegetables high in cellulose (like broccoli and cauliflower), dairy products, and foods or supplements high in fiber are the most common problems, says Dr. Gebhard. Of course, all these contribute to a healthy diet, he points out, so you don’t want to eliminate them completely. But cutting back on the one causing the most problems may make a big difference.

Other Wise Ways

Stop milking it for all it’s worth. You may have discovered that milk as well as milk products like cheese and ice cream seem to trigger a lot of gas. That’s understandable. As we grow older, our bodies produce less of an enzyme called lactase that breaks down the natural sugar in milk called lactose. Lack of that enzyme also causes gas.

If you still like milk for a good dose of bone-strengthening calcium, take it with an over-the-counter lactose digestion aid such as Lactaid, says Harris Clearfield, M.D., professor of medicine and director of the division of gastroenterology at Hahnemann University Hospital in Philadelphia. They help your body digest the lactose before any bacteria can get to it. Also, most supermarkets offer reduced-lactose milk or cheese.

Break down the beans. You can turn down the volume of the musical fruit and certain hard-to-digest beans by adding a few drops of a product called Beano to your food, says Dr. Gebhard. Beano works to break down the complex sugar found in those foods, making life simpler for your digestive system.

Give them a good soak. Another way to stifle those problematic beans is to soak them in a pot of water overnight, then pour out the water and refill the pot before cooking, says James Duke, Ph.D., botanical consultant, author of The Green Pharmacy, and a former ethnobotanist with the U.S. Department of Agriculture who specializes in medicinal plants. This helps to remove the offending carbohydrates. Better yet, add a small whole carrot to the pot of beans after soaking them, he suggests. Carrots can help soothe the digestive tract.

Swallow smartly. The amount of air that you swallow can have a big impact on how much gas you pass, although most of it will come out as belches, says Dr. Gebhard. When you eat and drink rapidly, you tend to swallow air without realizing it, he says. You also gulp down too much air when you chew gum, suck on hard candy, or smoke. And some people gulp air just because they’re nervous, so that’s another thing to watch out for. Also, ill-fitting dentures can lead to higher amounts of air-swallowing. So if you wear dentures, it might be worth checking with a dentist to make sure they fit properly.

Meanwhile, slow down when you’re having dinner, sip rather than gulp, and try to be aware of times when you tend to swallow air, Dr. Gebhard suggests. As a last resort, become one of those people who constantly chews on a pen. The pen will keep your teeth separated, making it virtually impossible to swallow large amounts of air.

Say goodbye to soda. The carbonation in soft drinks, seltzer water, beer, and other carbonated beverages can cause gas problems, says Dr. Clearfield. It’s gas that keeps the beverages bubbly, and when that gas goes to your inner gut, it still has the fizz in it. Stay away from these beverages for a few days to see if your symptoms improve, he suggests.

Stick with it. Any new addition to your diet like a high-fiber supplement or eight-bean chili recipe may cause flatulence in the short term. But if you continue to get your fill of fiber, your body may adjust, says Dr. Gebhard. So if a food or supplement is important to your health, don’t give it up because of a one-time gas attack. Start small and gradually increase the amount you’re taking in, he recommends. You might try adding about five grams of fiber more than you’re used to each day for one week, then an additional five the next week, and so on until you are consuming 25 to 35 grams of fiber per day. Over time, your body might produce less gas in response.

Stamp out sorbitol. Sorbitol, another sugar that our bodies have trouble digesting, is used as an artificial sweetener in sugar-free gums, candies, and many dietetic foods, reports Dr. Gebhard. It’s also found naturally in certain fruits such as apples, pears, prunes, and peaches, but only the concentrated form packed into food products causes flatulence problems. If you consume a lot of these products, try cutting back, he suggests.

Spice things up. Herbs known as carminatives may help the problem by soothing the digestive tract, says Dr. Duke. Among these are anise seed, basil, bergamot, coriander, dill, fennel, lemon balm, marjoram, oregano, peppermint, rosemary, sage, and thyme. Adding a touch of one or more of these herbs to your food or tea can be a flavorful way to solve the problem.

Choose charcoal. Activated charcoal tablets are an over-the-counter solution that may absorb gas and provide some relief, says Dr. Clearfield. While the medical evidence for charcoal’s effectiveness is still somewhat murky, there’s no harm in giving it a try, he says. Follow the package directions for dosage. Just don’t be alarmed if your stools turn black. It’s a common result of taking the tablets.