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Flatulence and Nutrition

Do you fart a lot? Do you bloat (a feeling of fullness or pressure in the abdomen)? Do you belch a lot? Are you embarrassed with it?

Flatulence is often referred to as ‘farting’. It is an expected biological process in which the body releases gas build-up from the small intestine or colon. Other way in which the body does this is by belching which releases gas build-up from the oesophagus.
Gases build up is as a result of the saliva we swallow, the food we eat and the beverages we drink.
When the passing of gas gets too much ( more than 20 times a day) then you might need to watch what you eat, how you eat, or ultimately see a doctor as this can be a pointer to an underlining health issue.
Common foods that cause flatulence (farting) or belching (burping) include:
* beans
* fruits and vegetables
* dairy products such as milk or cheese
* garlic
* onions
* whole grains(wheat)
* carbonated beverages
* processed foods(chewing gum, hard candy)that contain sugar substitutes such as xylitol, mannitol and sorbitol.

Other causes of flatulence include
* having a food intolerance
* certain medications such as antibiotics
* constipation
* bacterial buildup in the digestive tract

While some of these causes can be avoided, the first four causes are foods rich in nutrient, which are essential for the body. So, we can only reduce the gas produced by them by  improving the way we cook or process them.

1. Eat more slowly
2. Soaking beans or blanching before cooking.
3. Eating probiotic yoghurt
4. Eating fermented foods and condiments
5. Replacing carbonated beverages with water
6. Eating low sugar fruits
7. Not eating chewing gum or hard candy.

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2 thoughts on “Flatulence and Nutrition”

  1. Nicely written article. Succinct, yet very informative.
    When you say low sugar fruits, one infers there are fruits that have high sugar content.
    Quick question, are they healthy since the sugar is natural?
    Also, can the changes in smell of farts be a signal of an impending ailment and how good or bad are pills that make farts smell good.

    1. Thank you.
      Yes, fruits with high sugar content are healthy (nutrient dense), but someone with diabetes might need to watch out because fruits with high sugar content might cause a gradual rise in blood sugar.

      Changes in smell of farts could largely be due to a change in diet or food combination but if the number of times exceed 20-25times a day, you might need to see a doctor.

      Yes, I have heard of pills that make fart smell like flowers, chocolate etc., but I suggest you work on your diet, and try to follow the recommended ways provided in the article.

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