Winds, gases, belching are a natural byproduct of carbohydrate breakdown. However, they can sometimes signal that your digestion is not normal. It is worth knowing which lifestyle and eating habits reduce the production of gases in the digestive system.

Gas, gas, and belchingare the visible (and audible) effect of poor digestion. When you eat carbohydrates, some of them remain undigested and end up in the colon, where gut bacteria wait for the leftovers.

Bloating rarely occurs in the morning. They increase during the day and intensify in the evening. Determining the cause of flatulence is not always easy.

Under their influence, unassimilated food components are fermented. The product of this chemical reaction isodorousgases such as the smell of carbon dioxide, hydrogen, methane and nitrogen. When ingested while eating and drinking, air supplies this mixture with oxygen, which facilitates fermentation and increases the amount of gas produced. When there are too many of them in the stomach and intestines, belching,bloatingor excessive gas flow occurs.

Why are gases accumulating?

Belching is usually the result of swallowing air (aerophagy) while eating, smoking, or drinking soda. Increased aerophagy may be associated with gastrointestinal disorders (reflux, irritable bowel syndrome). Swallowed air is easier to remove from the body in a standing position (hence the encouragement to walk after a meal). As you lie down, air becomes trapped in the stomach, above the stomach's liquid contents, and then pushes into the duodenum. Abdominal circumference increases, which is known as flatulence. Excess gas in the intestines raises pressure in the abdominal cavity. The diaphragm rises. You may experience heartburn, bitterness in the mouth and, occasionally, regurgitation of stomach contents into the esophagus. If the gas is not the result of a malfunction in your gut, gas is relieved.

What you need to check if you suffer from gas

If you experienceabdominal painor bowel cramps several hours after a meal, see your doctor. As a rule, he or she orders blood, stool and ultrasound of the abdominal cavity. The results make it possible to determine whether the digestive tract is he althy and whether parasites have nested in it. You also have toremember that excessive gas can be the first sign of digestive and absorption disorders, and flatulence may indicate a deficiency of pancreatic enzymes, inflammation and intestinal cysts, as well as celiac disease. If the research does not show that the source of the problem is disease, you should change your diet - most often the culprit is dietary mistakes.

Which products increase gas production

People who often suffer from flatulence should avoid foods that increase gas production. The most gas generating are:

  • sugars from the oligosaccharide family
  • lactose
  • some soluble fibers
  • starch.

Oligosaccharides are found in beans, broccoli, Brussels sprouts, cabbage, cauliflower, as well as dry peas and lentils. Lactose (milk sugar) can increase normal gas production by up to 8 times. Soluble fibers (e.g. beta-glucans in bran or pectin in apples) can only enter the large intestine partially digested. When starch is undigested and enters the large intestine, it becomes a breeding ground for gas-forming bacteria.

Wheat, oats, corn, potatoes, and even plain bread or pasta can therefore be a source of trouble. In this respect, the safest grain is rice. Even vitamin C can lead to gas and gas if more than 500 mg is taken per day. Therefore, it is better to eat more citrus fruits, peppers, because natural vitamin C does not cause intestinal sensations.

Garlic and ginger reduce gas production

If you add garlic or ginger to cooking food that causes gas, there will be no intestinal problems. These aromatic spices strip vegetables of their explosive properties. To avoid flatulence, it is worth monitoring the body to determine at what time and after which food problems arise. It is not always enough to eliminate them from the menu. Sometimes you need to help yourself with medicines or herbs. Measures that break down gas bubbles formed in the stomach and intestines are recommended.

What to do to avoid gas and flatulence

  • Eat 4-5 light meals a day. Chew each bite carefully to aid digestion.
  • Cut down on fat, sweets and sweet milk, eat raw fruits and vegetables in the first part of the day.
  • Choose cooked or steamed foods.
  • Introduce new products to your diet one at a time and in small amounts to see how you react to them. In case of poor tolerance, leave them for a few days and try again. If the bloating and gas return, give them up permanently.
  • Avoid artificially reheated fooddyed and any canned food.
  • Drink approx. 2 liters of fluid a day, in small portions, preferably between meals.
  • If you are a smoker, never reach for a cigarette before eating.
  • Do not wear waist-compression clothing, including body-shaping underwear.
You must do it

Yoga practice will bring relief from flatulence

A simple yoga exercise helps with flatulence - the "knee bent to the chest" position. Lie on your back and bring your knees up to your chest. Grasp the knees with your hands and gently rock them back and forth. Put your legs down. Still lying down, lift and bend one leg, lift your head up and touch your nose to your knee. Hold this position for the count to ten. Lower your head, straighten your leg. Repeat the exercise several times with each leg.

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Gastrology