Articles
Flatulence and Wind
Flatulence, flatus or farting are all terms for rectal gas or wind. It is one of the most embarrassing and common problems in our society.
Flatus is air or gas that is produced in the intestine and passed through to the rectum to be eliminated. As we have increased our consumption of fruit, vegetables, grains and cereals, we have also increased different types of fibre and insoluble starch. For some people a few of these healthy foods will give excessive wind. Gas is a necessary product of digestion.
Food is swallowed, partially broken down in the stomach and then passed into the small intestine where it is further digested and absorbed as nutrients. Digestive enzymes in the mouth and gut help to break down food into smaller particles. Some by products, such as fibre and starch are not digested and pass into the large bowel as a liquid slurry. A wide array of bacteria will further break them down, producing carbon dioxide and hydrogen. Water is reabsorbed and a solid stool is formed from the by products of bacterial digestion. Different bacteria convert hydrogen to methane (odourless) and to sulphur compounds (smelly) gases. The proportions of different gases are dependent on the particular bacteria present and the foods eaten. Much of the gas is reabsorbed but the quantity is variable from person to person. Unabsorbed gas will be eliminated as wind. It is normal to have wind or flatulence.
The average amount of wind passed on a daily basis would be from 10 to 20 times depending on the individual and quantity of fibre eaten. Increasing the fibre in a diet slowly, will allow the body to adjust. Vegetarians usually have a high fibre diet without excessive wind. Remember it is normal and healthy to pass wind!
What are the main causes of wind?
There are four main causes of wind
- Aerophagia, meaning excessive swallowing of air.
- Increased intestinal mobility or bowel hurry.
- Bacterial fermentation in the large bowel.
- Constipation or inadequate clearing of the bowels.
Aerophagia or Swallowing air
People will swallow air due to stress, difficulty in breathing, eating or drinking too fast or chewing gum. Have a close look at what you do.
Increased intestinal mobility or bowel hurry
If food rushes through the bowel too fast there isn’t time for it to be broken down and digested properly. This intestinal hurry can be caused by diarrhoea, over use of laxatives or irritation to the bowel (IBS, antibiotics or stress). Try to correct the problem.
Excessive bacterial fermentation in the large bowel
Individuals vary in their ability to handle foods and food products that enter the large bowel undigested.
Some foods and products that may give gas or flatus are beans and lentils (particularly soya beans), natural sulphur containing foods (cabbage family, garlic, onion) and sulphur preservatives. Also watch sugar alcohols (sorbitol found in artificial sweeteners), resistant starch (potatoes and green bananas) and inulin (added to low fat foods). Fatty and spices foods will upset some people, while others lack the enzymes to break down sugars such as lactose in milk.
All of these factors need to be considered when excess wind is a problem. Remember that everyone’s tolerance and the natural bacteria may vary.
Constipation
An inadequate bowel movement as a result of insufficient fibre or fluid or weak pelvic floor muscles can lead to constipation. Abuse of laxatives will weaken bowel tone making constipation and wind even worse. Exercise such as walking will improve muscle and bowel tone.
What are the solutions for the control of wind?
- Have good eating habits, limit stress and be relaxed while you are eating and drinking. Develop good bowel habits and don’t rely on laxatives.
- Introduce fibre slowly so the body can adjust.
- Don’t consume excess roughage.
- Watch for excess additives, fat and spice in foods.
- If you suspect a food, try eliminating it and see if the wind improves.
- Lightly cook sulphur-producing vegetables to limit the gas released.
- Reduce the gas from dried beans by soaking them in water overnight and then cooking them in boiling water for 30 minutes. Drain, then add fresh water and boil again. You may try adding mustard seed to lentils and beans while cooking.
There will be considerable difference in tolerance between individuals so do not eliminate food unnecessarily. Seek the help of an Accredited Practising Dietitian (APD) to assist with modifying your diet and to ensure that a nutritious balanced intake is maintained. See your doctor if wind, constipation or bowel problems persist. Fibre is important for our well being so do include enough of it and remember, it is healthy to pass wind.
A good reference is “Wind Breaks” by Rosemary Stanton.
Recipes
Cheesy Pumpkin Ricotta Bake : A high fibre low wind recipe
Added to site on : Wednesday, 24 May 2000