Dietary Changes to Decrease Gas ( Flatulence )

Excessive gas, or flatulence, causes uncomfortable abdominal bloating, which can be relieved by bringing the gas up from the stomach (burping) or expelling it through the anus. Although it is embarrassing, this experience is the completely natural result of intestinal bacteria acting on undigested carbohydrates and proteins. The average person has more than 14 to 23 episodes a day, most of which pass unnoticed. It’s only when certain malodorous gases are released that the problem becomes unpleasant. Flatulence seems to worsen with age, and some individuals are simply more susceptible to gas than others.

Nutrition Connection
Passing gas can be an uncomfortable side effect of a well-intentioned move toward a healthier, high-fiber diet. However, incorporating some dietary changes can help decrease gas:
-Gulp less air when eating. Eating smaller portions, chewing food thoroughly, and not gulping liquids can help minimize episodes. Avoiding carbonated beverages can also help.
-Drink herbal tea. A cup of peppermint, chamomile, or fennel tea after a meal sometimes helps improve digestion and reduce flatulence. Ginger tea can also help.
-Try yogurt. Some people find that eating yogurt made with live cultures cuts down on gas production.
-Soak dried beans first. Except for lentils and split peas, which do not need to be presoaked, soaking dried beans for at least 4 hours (preferably 8 or more hours) before cooking them in plenty of water helps to reduce the indigestible sugars, raffinose and stachyose, that cause gas.
-Avoid vegetables from the cabbage family. Although chock-full of healthy nutrients, brussels sprouts, broccoli, cauliflower, and other members of the cabbage plant family cause flatulence in many people. Other vegetables that may cause excessive gas include onions, corn, and asparagus. However, you may be able to reduce gas by adding spices such as anise, ginger, rosemary, bay leaf, and fennel seeds to these foods during cooking. Some cooks add kombu seaweed, available in Asian markets and natural food stores, to cooking water for the same purpose.
-Increase fiber intake very gradually. If you’re interested in increasing fiber intake, nutritionists suggest taking it slow. They also recommend avoiding bran and high-fiber laxatives.
-Check nutrient levels. Sorbitol, fructose, and other sweeteners can cause flatulence in some people, as can high doses of vitamin C.

Beyond the Diet
You can reduce the amount of flatulence your body produces with these simple tips:
-Avoid habits that encourage swallowing air. Don’t chew gum or drink through a straw, which promotes swallowing air.
-Try gas-reducing enzyme products. Products made from natural enzymes are available in pharmacies as drops or tablets to helps reduce flatulence. Add a few drops on gas-producing food or take a tablet before a meal.
-Talk to your doctor. Sometimes flatulence is a sign of a more serious medical disorder: If the problem is severe and persists, it could be a symptom of food allergies, Crohn’s disease, lactose intolerance, or irritable bowel syndrome.