Dietary and lifestyle changes to lower flatulence
When you have lot of flatulence, look for other abnormal symptoms like:-
- Fatigue
- Skin rashes, acne or hives
- Signs of allergies, like rashes
- Constipation or diarrhoea
- Blood in your urine or stool
- Pain around your lymph nodes, including in your groin, throat or armpits
- Changes in your body temperature, weight, sleep and menstrual cycle
The Worst Foods for Flatulence
- Beans
- Dairy: Lactose intolerance is a common digestive problem worldwide
- Sulphur-containing veggies: Veggies in thecruciferous family tend to cause more gas than any other veggies because they are higher in fibre, certain types of carbohydrates and sulphur. They include cabbage, Brussels sprouts, broccoli, cauliflower and kale. They are normally less gas forming when cooked as opposed to eaten raw, but even then, they might still be problematic. It seems to be helpful to eat them in small quantities at one time, avoid eating too many types in one day and chew them well.
- FODMAPs: FODMAP foods include onions, garlic, wheat, dairy, stone fruit and legumes. FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) are short-chained carbohydrates, which are fermentable and sometimes poorly absorbed.
- Starchy, high-fibre foods: Starches and fibres like potatoes, grains, seeds/nuts, corn and beans contribute a lot of healthy fibre to your diet, but they can also increase gas.
- Processed, artificial and high-fat foods: Some people lack the necessary digestive enzymes to fully break down fats, such as the hydrogenated types used in fried or fast foods. The more natural and unrefined your food or source of oil or fat is, the easier it should be to metabolize properly without causing gas.
Dietary and Lifestyle Changes to Lower Flatulence
- Try an elimination diet: Remove suspicious foods for several days (or even weeks) before introducing them once again, comparing your symptoms.
- Use probiotics: Probiotics helps restore healthy bacteria in your gut that enhances proper digestion. Include probiotic foods in your diet, such as yogurt, kefir and cultured veggies like sauerkraut.
- Add spices to your diet: There are many spices, teas and herbs that can help digestive issues and facilitate nutrient breakdown, including ginger, turmeric, fennel, cumin, caraway, liquorice and curry.
- Digestive enzymes: Digestive enzymes work to break down amino acids, fatty acids, cholesterol, simple sugars and nucleic acids so they are absorbed and do not cause gas or bacterial residues as much.
- Exercise and drink more water: Both help move waste and nutrients around and out of your body. Exercise helps beat stress, which is linked to digestive complaints of all kinds.
Finally, when you reintroduce a food that was previously a gas-causing food, be sure you do so slowly. This will give your body a chance to adapt to the adjustment.
And remember to always listen to your body. Do you have violent stinky farts, remember it is an unhappy digestive system and needs an integrative health solution?
