How You Can Reduce Gas

Tips to Reduce Gas

The average amount of wind passed on a daily basis would be from 10 to 20 times – that’s approximately between one and four pints of gas a day! If you produce more then 23 burps/ flatulence per day it might be something you want to look into further.

There are four main causes of wind:

Excessive swallowing of air (chewing gum, stress, eating fast)
Increased bowel hurry (using laxatives or eating foods that you are sensitive too may cause fast elimination)
Bacterial fermentation in the large bowel (sulphur containing foods, sugar alcohols, lack of enzymes, fatty foods) everyone has different tolerance
Constipation or slow transit time (water is re-absorbed and stool is sits too long causing excess gas)

Poor Food Combining:

Keep starches and proteins separate and fruit in isolation. This will also maximize digestion and allow your body to break down food more efficiently. Poor food combining causes fermentation in the digest tract and the cause for bloating and gas. Best to eat fruit before a meal and at least 45 mins after a meal or have Papaya, mango or pineapple as they contain helpful digestive enzymes. Try to have protein with a vegetable or carb with a vegetable for maximized digestion.

Food Sensitivities:

If gas is consistently a problem for you it could be an indication of a food sensitivity or allergy. Dairy and wheat are the most common offenders. Avoid these foods or any others that you feel you may be sensitive to.
Tip: keep a diet diary and track the way you feel. Eliminate suspect food for minimum 3 weeks and reintroduce first thing in the morning. You can help to heal digestion and lessen food sensitivities by increasing healthy bacteria. Consider adding some probiotics to your diet. Consuming more beneficial bacteria will not only help aid in the elimination of gas, but also keep your colon in optimal working order. Always check with your health practitioner before beginning a new protocol.

Drinking Too Much With Your Meal:

If you need to drink try a 1/2 glass room temp water. Liquids can destroy enzymes that are needed to digest your food. The result is slower digestion and transit time and increased gas.

Beans, legumes:

Beans and other legumes are roughly half protein and half starch. They tend to cause a lot of gas because of certain indigestible sugars in the starch. The bigger the bean the harder it is to digest too. The outer coating of the bean has a tough acidic coating. Soaking beans the day before makes them more digestible and reduces gas content. Add a tbsp of apple cider vinegar towards the end of cooking to reduce gas content even more.

**For quick relief of gas try a Cumin Decoction: To prepare cumin water, take a teaspoon of cumin and roast it till it turns brown. Then, pour two cups of water into the pan and boil the cumin with water. Boil for 5 to 10 minutes until the essence of cumin blends into the water. The quantity of water will be reduced to one cup after boiling.

Sulphurous Vegetables:

These vegetables contain sulphur, which produces a rotten-egg gas for some people. Many of these foods are very important for our health as they contain vital nutrients, but to minimize the gas cook them lightly and
throw in some cumin, ginger, lemon, fresh parsley as they are excellent digestive aids.

Additional tips:

Oregano Oil (in dropper bottle)

Is one of my favourite natural remedies to have in the house. Among its many uses, it has been shown to be helpful in reducing gas and bloating. 1 to 2 drops in 1/2 glass of water can help to calm down an unsettled stomach.

Gas Minimizing Tea

Flax seed tea with (1 tsp ground flax seed in 1 cup water) then add 1tsp Chlorophyll

Take a Chill Pill! Emotions play a huge role in creating gas and bloating. When we are stressed and anxious we often swallow more air. Excessive emotional stress can also increase hydrochloric acid causing gas to build up in the intestines. Find a stress coping mechanism best for you.

Miranda Malisani
Nutritionist