When It Comes to Farting, Studies Say Let it Rip!

Most people fart at least 14 times a day, and although it’s a completely natural part of digestion, for many farting can be embarrassing — especially when it happens in public So, for that reason, most people try to hold in their gas. But, according to flatulence experts, passing gas is usually a sign that your body is working as it should. So let it rip!

What Happens in the Body When You Pass Gas?

When you fart, several processes take place in the digestive system to release gas from your intestines.

Gas is produced in your digestive tract by either:

• Swallowing air while eating or drinking
• The breakdown of undigested food by the bacteria in the colon

Some foods, particularly those high in fiber, are harder to digest and produce more gas.

As gas builds up in your intestines, it moves along with the other contents through your digestive tract. The intestines contract in a process known as peristalsis, pushing food and gas along the digestive system.

In the colon, bacteria ferment undigested carbohydrates — a natural part of digestion — producing gasses such as carbon dioxide, methane, and hydrogen.

The accumulation of gas creates pressure in the intestines, which signals to your body that it’s time to release gas, either through burping or farting.

When you fart, the gas is expelled through the rectum and anus, and the sound produced is the result of vibration in the anal opening. The odor comes from the sulfur-containing gasses produced by bacteria in the colon.

Is Farting Good for You?

Farting is generally good for you as it’s a natural process that helps your digestive system function properly. Here are some of the benefits of passing gas:

Relieves pressure and discomfort

Gas buildup in the intestines can cause bloating, cramping, and discomfort. Farting helps release this trapped gas, relieving the pressure and preventing pain.

Indicates a healthy gut and maintains digestion

Regular farting can be a sign that your gastrointestinal tract is breaking food down efficiently and that your gut is healthy.

Your gut bacteria play a crucial role in digestion, and farting is a natural result of their activity. It helps to maintain a good balance of bacteria in your gut, which is essential for overall health.

Helps detect food intolerances

Excess gas or unusually foul-smelling farts may signal food intolerances or sensitivities, like lactose intolerance, or difficulties digesting certain carbohydrates. Farting can be a useful indicator that you need to adjust your diet.

Prevents complications

In rare cases, holding in farts can cause serious digestive issues, such as diverticulitis. This is inflammation of the small pouches in the digestive tract.

Should You Hold in Your Farts?

It’s not advisable to hold in farts, as doing so can lead to negative effects on your digestive system, such as:

• A buildup of pressure and discomfort: When you hold in gas, it builds up in your intestines, leading to increased pressure. This can cause bloating, cramping, and abdominal pain.
• Distention: As gas builds up in your intestines, it can cause your abdomen to become distended, making you feel uncomfortably full. This is particularly problematic when you eat gas-producing foods or if you suffer from irritable bowel syndrome (IBS), which can make you more sensitive to gas buildup.
• Impact on the anal sphincter muscles: Regularly holding in gas can gradually weaken the anal sphincter muscles. Holding in farts repeatedly could affect your body’s ability to control gas naturally, making it harder to manage in the long term.
• Interruption of the natural digestive process: As mentioned earlier, gas is a normal byproduct of digestion, and holding in farts can interfere with the natural process of eliminating waste products from your body. Farting helps your digestive system remain balanced, preventing a buildup of gas that can disrupt its normal function.
• Risk of intestinal issues: While rare, holding in gas could contribute to more serious digestive problems, such as straining the colon and intestines, which aggravates conditions such as diverticulitis and other gastrointestinal issues.

Why Do Some Foods Cause Gas?

Some foods can cause farting because they contain compounds or nutrients that are harder for the digestive system to break down, resulting in more gas being produced during digestion.

Here are some foods that are difficult for the body to digest:

• Fiber: Soluble fiber – which can be found in beans, oats, and lentils – is not digested in the small intestine like other foods. Instead, it moves into the large intestine, where the gut bacteria ferment it, producing gas as a byproduct.
• Complex sugars: Foods like beans and certain vegetables contain oligosaccharides which are complex sugars that the body lacks enzymes to digest in the small intestine. They pass into the large intestine, where bacteria break them down, producing gas.
• Starches: Some starchy foods, like potatoes, corn, and wheat, produce gas as they’re broken down in the digestive system.
• Sulfur-containing foods: Eating foods containing sulfur, like broccoli, cauliflower, onions, and garlic, can result in foul-smelling gas. When bacteria break down these sulfur-containing compounds in the colon, they release gasses like hydrogen sulfide, which gives gas its unpleasant odor.

How to Prevent Farts

There are certain changes you can make to your diet and lifestyle to prevent excessive intestinal gas and farting.

Try an elimination diet

An elimination diet is a method of identifying food intolerances or sensitivities that may be causing various digestive problems, including excessive gas, bloating, and gastrointestinal discomfort.

This involves removing certain foods from your diet for a period and then gradually reintroducing them to determine which foods are causing your symptoms.

In the elimination phase, you remove foods from your diet that are commonly known to cause digestive problems.

This phase lasts between two to four weeks, and common foods to eliminate include:

• Dairy
• Gluten
• Soy
• Eggs
• Sugar Alcohols
• Certain vegetables like onions, garlic, broccoli, and beans
• Processed foods and artificial additives

The reintroduction phase involves slowly eating the eliminated foods again, one at a time. Each food is typically reintroduced over three to five days while you observe any changes in your symptoms.

For example, if you reintroduce dairy and notice an increase in farting or bloating, it may indicate that you have a lactose intolerance.

Follow a balanced diet

A balanced diet provides your body with the essential nutrients it needs to function properly by including a variety of foods in the right portions. It typically includes:

• Fruits and vegetables
• Whole grains
• Lean proteins
• Healthy fats
• Dairy or dairy alternatives

A balanced diet helps regulate your digestive system and reduces excessive gas by encouraging the intake of easily digestible foods and limiting those that cause bloating and farting.

Take over-the-counter (OTC) medication

OTC medications can help reduce excessive farting by addressing the underlying causes of gas, such as indigestion, food sensitivities, or the inability to break down certain compounds in foods.

These medications work in various ways, including:

• Breaking down gas bubbles
• Aiding digestion
• Reducing gas production

Make lifestyle changes

Aside from adjusting your diet, here are some other changes you can make to your lifestyle that can help reduce farting:

• Eating mindfully: Consume food slowly and chew thoroughly. This helps with digestion and reduces the amount of air you swallow.
• Staying hydrated: Drink enough fluids throughout the day, as this aids digestion by ensuring the smooth movement of food through the intestines, preventing gas buildup. Men should drink about 15.5 cups of fluids daily, while women should drink around 11.5 cups.
• Exercising regularly: Physical activity helps move gas through the digestive system and reduces the likelihood of gas buildup. Regular exercise also improves overall digestion and can prevent constipation, which is a common cause of gas.
• Limiting carbonated beverages: Drinks like soda, sparkling water, and beer contain carbon dioxide, which can lead to excess gas in the stomach.
• Avoid chewing gum: Chewing gum causes you to swallow more air, which can lead to increased gas in the digestive system.