Eliminate Gas: 7 Best Simple Scientific Techniques That Work

Have you ever been in an embarrassing situation because of intestinal gas? That embarrassing moment when the noise or smell reveals the unwanted presence of the famous “fart” or flatulence, which in addition to being embarrassing, can cause pain and discomfort.

But don’t worry, we’re here to help! In this article, we’ll show you simple and very effective techniques to eliminate intestinal gas and have a more peaceful and comfortable day without any worries. 

All the tips we will share are based on proven scientific studies, ensuring that you are following best practices to address this issue. 

So, if you are ready to say goodbye to gas, keep reading this article and find out how to alleviate this major problem.

Chew your food well

We start with a simple technique to control gas production that is often overlooked: chewing food well before swallowing. 

Yes! When you chew your food well, helping to break it down into smaller pieces, greatly facilitating digestion. 

A study published in the Journal of Clinical Gastroenterology titled “Effects of chewing on intestinal gas productions” analyzed the relationship between adequate chewing of food and the production of intestinal gases.

The study showed that prolonged chewing can help reduce the amount of gas produced in the intestine, in addition to improving digestion and avoid the feeling of bloating abdominal.

The explanation is that when we chew our food well, we facilitate the action of digestive enzymes and reduce the amount of undigested food that reaches the intestine. 

Furthermore, the study indicates that chewing can also help reduce the amount of air ingested during meals, which can contribute to the formation of intestinal gas.

Low FODMAP diet

One study published in American Journal of Gastroenterology showed that a low fermentable carbohydrate diet, also known as low FODMAP diet, can significantly reduce intestinal gas symptoms in people with irritable bowel syndrome. 

This diet restricts certain types of carbohydrates that are fermented by intestinal bacteria, thus reducing the amount of gas produced.

Here are some foods with HIGH content of fermentable carbohydrates, which must be avoided on a Low FODMAP diet:

• Fructose: present in fruits such as apples, peaches, pears, watermelons, cherries; also in high fructose corn syrup, juices and honey;
• Lactose: whole, condensed or powdered milk, ice cream, milk shakes, cheese, butter, cream and others;
• Fructooligosaccharides (FOS): present in foods such as garlic, onion, asparagus, chicory, beetroot, broccoli, cauliflower, sweet potato, tomato, wheat and barley;
• Galactooligosaccharides (GOS): Beans, lentils, chickpeas, soybeans, green beans, peas, whole grains, chia seeds, nuts and milk-based products; and some fruits, such as plums, apricots, lychees, guavas and tangerines.
• Polyols: present in some types of fruits, such as apples, peaches and plums, as well as in artificial sweeteners such as sorbitol and mannitol.

And now we list some foods with LOW content of fermentable carbohydrates, which must be added on a Low FODMAP diet:

• Pumpkin, zucchini, lettuce, potato, eggplant, carrot, chayote, spinach, kiwi, orange, lemon, strawberry, grape, banana, blueberry, melon, grape, beef, pork, chicken and fish, eggs, rice, quinoa, almonds, walnuts, coconut oil, olive oil, herbs and spices such as ginger, saffron and thyme. 

It is worth noting that the quantity in each food can vary and it is important to consult a nutritionist to identify which foods should be avoided or consumed in moderation for your body.

Probiotics (live lactobacilli)

Probiotics are beneficial bacteria that live in the intestine and aid digestion, also known as live Lactobacilli.

One study published in World Journal of Gastroenterology showed that taking probiotics can improve gut health and reduce gas production.

Here are some foods rich in probiotics:

• Pickles;
• Some natural yogurts;
• Kefir;
• Some fermented milks;
• Some fermented cheeses, such as cottage cheese and curds;
• Miso;
• Tempeh;
• Kimchi;
• Sauerkraut;
• Kombucha;
• Raw apple cider vinegar;
• Kvass.

It is important to remember that not all foods that claim to contain live lactobacilli actually contain a significant and effective amount of probiotics. Therefore, it is recommended to choose food brands with reliable and proven probiotics.

Avoid fatty foods

Fatty foods can be difficult to digest and lead to the accumulation of intestinal gas. This information is widely known and disseminated by the medical and scientific community.

The best practice is to limit the consumption of fatty foods and adopt a balanced diet to maintain good gastrointestinal health.

Fatty foods that can be difficult to digest include:

• Fried foods in general: French fries, breaded foods, etc.
• Fatty meats: pork, lamb, beef with visible fat, etc.
• Processed meats: sausages, hot dogs, hams, bacon, etc.
• Yellow and creamy cheeses.
• Fatty sauces: mayonnaise, white sauce, cheese sauce, etc.
• Sweets with fat: cakes with cream, creamy ice cream, etc.

But don’t worry, there’s no need to panic and throw away your entire stock of fries and bacon! Moderation is key here. After all, who doesn’t love a good burger every now and then, right? 

If you notice that you are having problems with gas and bloating, it is time to evaluate how much of these fatty foods you are consuming and perhaps reduce the frequency a little. After all, your gut health will thank you!

Practice physical exercises

Regular exercise can help reduce the production of intestinal gas. This happens because exercise stimulates bowel movement, helping to eliminate accumulated gas and speed up intestinal transit, facilitating the elimination of gas. 

Additionally, physical activity helps reduce stress, which can also contribute to the production of intestinal gas. 

And what proves these benefits is a study published in Journal of Neurogastroenterology and Motility; Effects of Exercise on Gut Microbiota.

Carbonated drinks

Carbonated beverages, such as soda and sparkling water, can increase intestinal gas production. Additionally, these beverages can also cause abdominal bloating and discomfort.

This is a common recommendation in many dietary guides and guidelines from health professionals, based on knowledge about the digestion and absorption of food and drinks in the gastrointestinal tract.

So avoid or limit the intake of these drinks to reduce the production of “farts”.

Super tea and herbs

Some herbs, such as fennel, coriander, peppermint, rosemary, chamomile and ginger, have properties that can help reduce the production of intestinal gas. 

A study published in the Journal of Ethnopharmacology showed the effects of consuming fennel tea in 20 women. The results showed that fennel tea significantly reduced the production of intestinal gas and also decreased the appetite of the participants.

ATTENTION! Here at Tenho saúde we have already created a content teaching you how to make this super fennel tea and control gas once and for all. Click here to check it out!

Too much gas? These 2 ingredients will help solve it!

• Body health

Precautions:

Remember that the production of intestinal gas is a normal part of the digestive process and that it is difficult to eliminate it completely, and that each person is unique and may respond differently to these techniques.

However, by following these simple techniques, you can reduce gas production and alleviate discomfort.

Yes, it is important to evaluate the amount of foods listed as “harmful” that you are consuming and reduce your intake. This does not mean that you need to eliminate them completely from your diet, but rather adopt a moderate and conscious consumption.

If you are experiencing gas problems, consult a doctor or nutritionist for an accurate diagnosis and personalized treatment plan.

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