We all do it, don't deny it.  Let's face it; some of us do it more than others. You know what I'm speaking of. flatulence, farting, tooting, cutting the cheese and breaking wind. Don't be embarrassed, a certain amount of flatulence is perfectly normal but it can get worse with certain diets and can sometimes be a sign of illness.  Many people think they have too much gas when they really have normal amounts. Here's an interesting fact: Most people produce about 1 to 3 pints a day and pass gas as many as 14 times a day. 

Wow!  To some of us, that may seem like a lot, but it's completely normal.  Everyone has gas and there are only two ways to eliminate it; burping or passing it through the rectum. Although having gas is common, it can be uncomfortable and, needless to say, embarrassing. But there is hope! It's possible to find relief simply by understanding causes, ways to reduce symptoms and various treatments.

Most of the time, the gas we produce is odorless.  It is made primarily of nitrogen and other gases such as carbon dioxide, hydrogen, methane and oxygen.  The unpleasant odor comes from sulfur made by bacteria in the large intestine. Sometimes gas can cause bloating and pain but not everyone has those kinds of symptoms. The discomfort you feel is dependant upon how much gas your body makes and how sensitive a you are to gas in the large intestine.

Gas produced in the body can come from two primary sources: swallowed air and gas produced within the bowel and/or colon.  We all swallow small amounts of air when we eat or drink. However, when you eat or drink fast, chew gum, smoke and drink carbonated beverages a greater intake of air will be swallowed causing more gas to form.  Most gas will leave the way it comes in; for example swallowing air leaves our stomach by burping or belching.  The rest of the gas goes from the stomach to the small intestine and travels to the large intestines where it is released through the rectum.   The gas produced in the bowel and colon comes from the breakdown of the various foods you eat.   There are some forms of carbohydrates that we are not able to digest or absorb due to a lack of certain digestive enzymes. The undigested food passes to the large intestine, where bacteria break down the food, produce various gases and is passed through the rectum.

So, if you are lacking or don't produce enough digestive enzymes to break down your food properly then you will produce more gas than normal. If you have absorption issues or eat foods you don't tolerate well an increase of gas production is inevitable. Hmm.what to do?  Well, the path of least resistance would be to limit the offending foods. Now, before I give you list of foods, and before you omit them from your diet, remember that foods that produce gas in one person may not cause gas in another. Contrary to popular belief, fats and proteins cause little gas. (Unless you are deficient in the enzymes that breakdown fat; lipase) In fact, the culprits are mostly carbohydrates!  Raffinose, lactose, fructose and the alcohol sugars like sorbitol, xylitol, mannitol and glycerin are all sugars that cause gas. Raffinose is a complex sugar that is found in large amounts in beans!  Smaller amounts are also found in cabbage, broccoli, and asparagus.  Next up, Lactose.  This is a sugar found within all dairy products and processed foods made with dairy such as salad dressings, ice cream and yogurt. Fructose is also a contributor, it is naturally found in onions, fruits and can be used as a sweetener in soft drinks and fruit drinks.  The alcohol sugars are now being used extensively to replace carbohydrates in lower carb foods and you'll find them on quite of few labels these days, especially protein bars. It is used in many sugar free candies, gums, ice cream and just about anything labeled low carbohydrate.

Alcohol sugars have been added to so many foods recently that Americans may not need to rely on the Middle East for gas anymore. These alcohol sugars product gas because they can't be completely broken down by the human digestive system. This causes the intestinal wall to become more spasmodic and pass more gas. So if you've added lower carb foods into your diet recently this could be the major culprit in causing your friends to quit hanging out with you.

Aside from sugars, starches and fiber can also contribute to the problem.  Most starches, including potatoes, corn, noodles, and wheat, produce gas as they are broken down in the large intestine. (Rice is the only starch that is known to not cause gas) Foods that contain soluble fiber dissolve easily in water and are not broken down until it reaches the large intestine, where digestion causes gas. These foods include oat bran, beans, peas, and most fruit.  By the way, adding too much fiber to your diet quickly can also cause gas!  Beware, slowly introduce the fiber the avoid embarrassing mishaps.

Abdominal bloating and discomfort can be a result of too much gas, but when is it abnormal?  People who complain of bloating from gas often have normal amounts of gas and don't actually require treatment. A diet of fatty foods can delay stomach emptying and cause bloating and discomfort. Certain conditions that need medical attention and special dietary alterations are irritable bowel syndrome (IBS), Colitis, Ileitis and Crohn's disease. And even complications like gastric esophagus reflux disease (GERD) can have a huge impact on digestion and gas formation. If you suspect a more serious problem be sure to check with your doctor because there are treatments for each of the more serious problems. In addition, talk to your nutritionist if you suffer from any of the above medical problems because there are dietary alterations that will make a huge difference in how you feel.

Because gas symptoms may be caused by a serious disorder, those causes should be ruled out. Your will doctor will begin with a review of dietary habits and symptoms. You will need to keep a diary of foods and beverages consumed for a specific time period to help you pin point the offending foods.
Assuming that there is no major medical condition or seriousness to the gas you experience there are three ways to treat gas.  Dietary modification (easiest way to combat gas), reducing the amount of air swallowed and using nonprescription medicines like Gas X and digestive enzymes. Cutting back on high fat foods will reduce bloating and discomfort.  Digestive enzymes may help the body digest certain foods, but only if there is a deficiency.  Mylanta and Maalox contain a foaming agent to help rid the body of gas via belching.  Keep in mind that these products have no effect on intestinal gas.  Beware of your frequency of using the products, while most are safe, using them over and over again may not help find relief. If excessive gas persists, contact your doctor for testing.  Your doctor may prescribe a medication to help reduce symptoms particularly if you suffer from conditions such as IBS or colitis.
Last note, if you are looking for a good digestive enzyme visit Great Earth Vitamin Store.  There is a location here in Houston off of Hillcroft and Unity.  Ask for the Ergozyme Digestive Enzymes, and tell them that IEM sent ya!