1. Toots, Gurgles, Burps
When you think of excessive gas, you might picture a man with a beer belly sitting in a chair farting, burping and scratching. While many people joke about gas, the person who dealt the foul smell often feels embarrassed. Even if the release of air doesn't assault someone's nose, it could cause gurgling in your stomach or other loud noises. Not only can excessive gas cause humiliation, it often causes bloating, discomfort or pain. Excessive gas occurs when the body releases air from the lower gastrointestinal (GI) tract more than 10 to 14 times per day or from the upper GI tract more than 11 times per day. Despite some popular opinions, the condition affects men and women equally.
2. Skip Sugar-Free Foods and Complex Carbohydrates
One of the two main causes of excessive gas is food not digesting properly. Some sugar-free foods contain sorbitol and fructose, while complex carbs contain raffinose or stachyose, which the digestive tract cannot break down. This leads to foods like pasta or potatoes fermenting in the colon or digestive tract, which produces gas as a by-product. Even sugar-free gum contributes to gas in some people. Choosing foods like fruit or vegetables that don't contribute to gas buildup helps eliminate excessive gas.
3. Keep a Flatulence Diary
Not sure which foods make you gassy? Keep a food journal and add notations to indicate excessive gas episodes. Diet is the number one contributing factor to gas that you can control. Drinks like beer do add to the occurrence of gas and should be included in your diary. If you can't locate a culprit causing gas, cut out all possible suspects for a week. After this week, your body should regulate to a normal level of gas. Once this happens, begin adding foods back into your diet by introducing a new food every 24 to 48 hours. Keep notes on the level of gas you experience.
4. You May Be Full of Hot Air
Another main cause for excessive gas, known as aerophagia, happens when you swallow too much air. Gulping food, smoking and chewing gum contribute to extra air entering the upper GI tract. Generally, gas caused by swallowing air exits the body through the mouth when you burp. Another common cause of air entering the body is anxiety. When the body becomes tense, breathing gets shallow, and each breath draws in excess air.
5. Reduce Symptoms Before Eating Favorite Foods
You don't have to give up your favorite foods to combat excessive gas. Often alpha-galactosidase prevents excessive gas from developing by helping to break down foods your digestive tract won't. Beano uses alpha-galactosidase as its main ingredient. You can take Beano before a large meal or with the first bite of a meal to ease symptoms. If the recommended dose doesn't seem to work, add another drop or tablet until you notice an effect. Generally, people feel a difference within 5 hours of taking Beano.
