Intestinal gas produces more than an unpleasant odor; for some, it causes intense pain as air pushes through the intestines. Some people describe this pain as sharp and burning and might mistake it as excess stomach acid. Often, the pain is worse during and after meals. Gas is normal; the average person passes gas 14 times per day. Persistent, bothersome gas and bloating, however, might indicate the need to tweak your diet or daily habits.
Carbohydrates Cause Gas
Carbohydrates, such as sugar, starch and fiber, cause more gas than fat and protein. Harmless bacteria in the large intestine ferment and break down undigested carbohydrates, producing a gas byproduct. For example, dairy consumption in lactose-intolerant individuals produces gas as bacteria ferment the undigested milk sugar lactose. Sugar alcohols like sorbitol, found in chewing gums, have a similar effect. Overgrowth of bacteria in the small intestine can also lead to abdominal bloating and cramping.
Foods to Avoid
To minimize gas, avoid common gas-producing foods including milk, yogurt, cheese, beans and sulfur-rich vegetables like brussels sprouts, broccoli and cabbage. Many people find that food-combining, based on the idea that different foods require a different pH for digestion, is an effective eating strategy for preventing gas and other digestive problems. One major food-combining rule is to never consume animal protein with starches or grains.
Preventive Behaviors
Swallowing excess air is another common cause of gas. It can result from eating too quickly, drinking carbonated beverages and chewing gum. Stress and anxiety can cause intestinal spasms that trap air and exacerbate bloating. Chewing food thoroughly by setting down the fork in between bites can help minimize air swallowed. Relaxation exercises such as deep breathing can calm intestinal muscle spasms, and yoga and stretching help to move painful trapped gas for expulsion.
Treating Gas
If diet and behavioral interventions don't work, there are medications that can help. Deciding on an appropriate medication depends on the cause. In addition, there are over-the-counter medications to take as preventive measures before milk or bean consumption. Doctors commonly prescribe an antibiotic such as rifaximin and a probiotic containing lactobacillus for bacterial overgrowth. Always consult with a health professional to determine the cause and appropriate treatment.
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