Gas is a normal part of life and a natural byproduct of a healthy digestive system. The gas in your body must come out, otherwise you would pop like an over-filled balloon.
Most people fart between 14 and 23 times per day. That may sound like a lot, but most farts are odorless and relatively undetectable. It’s common for people to feel as though they fart more than others, but that’s usually untrue.
Most of the gas you pass is swallowed air. You swallow air throughout the day while eating and drinking. Other gases are produced in your digestive tract as the food you eat is broken down. Farts are primarily made of odorless vapors like carbon dioxide, oxygen, nitrogen, hydrogen, and sometimes methane.
Although gas is a normal part of life, it can be inconvenient. You can’t stop farting completely, but there are ways to reduce the amount of gas in your system.
1. Eat more slowly and mindfully
Most of the gas in your body is swallowed air. While it’s impossible to avoid swallowing air entirely, you can reduce the amount you swallow. When you eat fast, you swallow far more air than when you eat slowly.
This is particularly true when you’re eating on the go. Avoid eating while engaging in other activities, like walking, driving, or biking.
2. Don’t chew gum
People who chew gum throughout the day swallow far more air than those who don’t. If you’re worried about keeping your breath fresh, try eating a sugar-free mint instead. A long-acting mouthwash can also help reduce bacteria that causes bad breath in your mouth.
3. Cut back on gas-producing foods
Some foods produce more gas than others. Certain carbohydrates are common culprits, including those with fructose, lactose, insoluble fiber, and starch. These carbs are fermented in the large intestine and have a history of causing digestive problems.
Many people with irritable bowel syndrome (IBS) experiment with a low-FODMAP diet (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which avoids fermentable sugars. However, many of these gas-producing foods are an essential part of a healthy diet. You probably won’t need to cut these foods out of your diet completely, but can eat less of them.
Common gas-producing carbs include:
- Complex sugars: Beans, cabbage, Brussel sprouts, broccoli, asparagus, whole grains, sorbitol, and other vegetables.
- Fructose: Onions, artichokes, pears, soft drinks, fruit juice, and other fruits.
- Lactose: All dairy products, including milk, cheese, and ice cream.
- Insoluble fiber: Most fruits, oat bran, peas, and beans.
- Starches: Potatoes, pasta, wheat, and corn.
4. Check for food intolerances with an elimination diet
Food intolerances are different than food allergies. Instead of an allergic response, food intolerances cause digestive upset like diarrhea, gas, bloating, and nausea. A common food intolerance is lactose intolerance. Lactose is found in all dairy products.
5. Avoid soda, beer, and other carbonated beverages
The air bubbles found in carbonated beverages are notorious for their ability to produce burps. But some of this air will also make its way through your digestive tract and exit your body through the rectum. Try replacing carbonated beverages with water, tea, wine, or sugar-free juice.
6. Try enzyme supplements
Beano is an over-the-counter (OTC) medication containing a digestive enzyme called a-galactosidase that helps breakdown complex carbohydrates. It allows these complex carbs to be broken down in the small intestine, rather than moving into the large intestine to be broken down by gas-producing bacteria.
A galactosidase significantly reduces the severity of flatulence after a bean-filled meal. But, it doesn’t help with gas caused by lactose or fiber.
Lactaid contains an enzyme called lactase that helps people with lactose intolerance digest dairy products. It should also be taken prior to eating. Certain dairy products are also available with reduced lactose.
7. Try probiotics
Your digestive tract is full of healthy bacteria that helps you break down food. Certain healthy bacteria can actually break down the hydrogen gas that other bacteria produce during digestion.
Probiotics are dietary supplements containing these good bacteria. Many people take them to reduce symptoms of digestive upset or to treat chronic conditions like IBS.
8. Quit smoking
Every time you take a drag from a cigarette, cigar, or e-cig, you swallow air. Smoking frequently can add a lot of extra air to your body.
9. Treat your constipation
When poop which contains tons of bacteria sits in your colon for long periods of time, it continues to ferment. This fermentation process produces a lot of gas that’s often extra smelly.
The first step in treating constipation is to increase your water intake. Drinking as much water as possible will help get things moving. Second, increase your fiber intake with fruits and vegetables or a fiber supplement like Metamucil. If that doesn’t work, try a gentle stool softener like Colace or Miralax.
10. Increase your physical activity
Moving your body can help kick your digestive system into gear. Try a moderate level of exercise four to five days per week. You may also want to try a slow walk after large meals.
* How to Fart
There may be times when you’re feeling bloated and uncomfortable due to trapped gas.
Certain yoga poses can help you to release air. Yoga aids in relaxation throughout the entire body. Relaxing your body, and especially your bowels and intestines, can help you to pass gas.
Eating certain foods can also help.
Yoga poses
Here are a few poses that can target the areas of your body that can help you to pass gas. It’s up to you, but you’ll probably want to practice these poses, or asanas, in private.
You may choose to hold these asanas for an extended time.
Pay special attention to how you breathe, and practice deep breathing. With each inhale, allow your belly to expand. Draw your navel toward your spine with each exhale.
1. Wind-Relieving pose (Pawanmuktasana)
- This pose will help you to relax your abdomen, hips, thighs, and buttocks.
- Lie on your back and bring your legs straight up to 90 degrees.
- Bend both knees and bring your thighs into your abdomen.
- Keep your knees and ankles together.
- Bring your arms around your legs.
- Clasp your hands together or take hold of your elbows.
- Lift up your neck and tuck your chin into your chest or bring it onto your knees.
- Start by holding this pose for 20 seconds. Gradually increase for up to 1 minute. Keep your head on the floor if it’s more comfortable. You can also do the pose with one leg in at a time.
2. Child’s pose (Balasana)
This asana relaxes your lower back, hips, and legs. It’s believed to massage your internal organs.
- Come into a kneeling position and sit back on your heels.
- Adjust your knees so that they’re hip width apart or slightly wider.
- Slowly walk your hands out in front of you as you bend at the hips.
- Allow your torso to rest on your thighs.
- Lengthen the back of your neck and rest your forehead on the floor.
- You may keep your arms extended or bring them alongside your body with your palms facing up.
- Allow your belly to fall heavy into your legs. Maintain a gentle pressure to this area.
- Rest in this pose for up to 5 minutes.
- To increase the pressure to your abdomen, you can make fists with your hands. Place them on either side of your lower abdomen before bending forward.
3. Seated Forward Bend (Paschimottanasana)
This pose improves digestion and relaxes the body.
- Sit with your bottom on a folded blanket or cushion with your legs extended in front of you.
- Press through your heels and draw your toes back toward your shins. You can keep a slight bend in your knees.
- Place your hands alongside your body and press into the floor as you lengthen your spine.
- Open your heart center as you root into your sit bones.
- On an exhale, slowly hinge at your hips and fold forward.
- Walk your hands alongside your body. Rest them on the floor or on your legs. You can also clasp your hands around your feet.
- With each inhale, lift your torso slightly and lengthen your spine.
- On each exhale, lower yourself deeper into the pose.
- Stay in this pose for up to 3 minutes. If you want to deepen the stretch, use a strap around the soles of your feet.
4. Two-Knee Spinal Twist pose (Supta Matsyendrasana)
This pose is thought to improve digestion by massaging, stretching, and toning your internal organs.
- Lie on your back and bend your knees to bring your legs into your chest.
- Extend your arms to the side so they are in line with your shoulders.
- Keep your palms facing down.
- Exhale as you bring your legs over to the right side.
- Keep your knees as close together as possible. Your knees should be at hip level.
- Use your right hand to press into your right knee.
- Turn your gaze to look over to the left side. You can also keep your neck neutral or look to the right.
- Hold this pose for at least 30 seconds, then repeat on the opposite side.
5. Happy Baby pose (Ananda Balasana)
This pose stretches your inner groin and lower back. It helps to relieve stress and calm the mind.
- Lie on your back with your knees bent along the side of your body and the soles of your feet facing toward the ceiling.
- Allow your lower back to flatten along the floor. Don’t roll back toward your shoulders.
- Bring your hands to the outside of your feet.
- Use your hands to pull your legs down as though you want to bring your knees all the way down to the floor.
- Press up into your hands through the soles of your feet to create resistance.
- Stay in this pose for up to 1 minute. In this pose, you can keep your hands on your thighs or lower legs if it’s more comfortable. You can also use a strap around the arches of your feet if you have a hard time grabbing your feet.
Foods and beverages that can help you fart
Certain foods and beverages may help you pass gas. These include:
- carbonated beverages
- artificial sweeteners
- gum
- beans
- dairy
- fatty foods
- dried and fresh fruit
- cruciferous vegetables
- high-fiber food
- meat
- wheat
- nuts
The bottom line
While farting is considered socially impolite, it’s a natural part of life. It can also be a sign that you’re eating healthy foods. As long as it’s not excessive or coupled with severe abdominal discomfort, allowing yourself to fart is healthy.
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