To fart or not?: This helps with flatulence

So that you don’t go through situations like this so often, you can try to tweak your menu. Although that seems easier than it is.

The nasty thing is: healthy things are most likely to cause flatulence. Nevertheless, there are worthwhile approaches. Experts give tips on how to keep the unpleasant gases under control.

What causes flatulence?

First, a brief explanation of how flatulence occurs in the first place: “Gas in the intestines are partly responsible for the feeling of being bloated, but also increased intestinal contents,” says Viola Andresen from the German Society for Gastroenterology, Digestive and Metabolic Diseases (DGVS).

As a rule, you don’t have to worry about flatulence, says the senior doctor and head of the nutrition team Israeli hospital in Hamburg.

“This is usually part of normal digestion.” But: “If flatulence occurs as a new symptom or is a major problem, you should have it checked out.”

This is how flatulence occurs

The causes can be varied: Often it is certain flatulent foods that you have eaten (more on this below). Some people have problems digesting milk or fructose.

An incorrect colonization of intestinal bacteria can also be behind this. Or you ate too quickly and swallowed a lot of air.

A lot of gases are produced, especially when fiber is metabolized. But we shouldn’t do without them.

According to nutritionist Gabriela Freitag-Ziegler from the professional association Oecotrophologie (VDOE) is very important for good digestion and as protection against many diseases.

If that doesn’t help, you should replace individual foods instead of excluding entire groups. “Not all cabbage is the same,” says the nutritionist. If you can’t tolerate white cabbage, you can try pointed cabbage. “It’s more tender and easier for many people to tolerate.”

There are also big differences when it comes to lentils: “Small lentils, like the red ones, are often easier to digest.”

Herbs and spices can also help reduce the formation of these annoying gases: especially caraway, fennel and anise. “But fresh basil, dill and thyme also ensure taste and a good gut feeling,” says Freitag-Ziegler.

Bread for flatulence – yes or no?

Many people avoid whole grain bread because it makes them bloated. But it deserves a second chance.

“Here, too, there are many varieties and it’s worth trying out,” says the nutrition expert. Her tip: “Whole-grain breads made from finely ground whole-grain flour are easier to digest.”

Above all, there is something else that matters when it comes to bread, she adds: the production. Long rising and resting times ensure that substances in the dough that are difficult to digest are broken down.

Exercise helps

And as with so many physical complaints, the same applies to flatulence: exercise helps. “This stimulates the intestines and the gases are transported better,” says doctor Andresen.

Because when they get “stuck” there are no unpleasant farts. But you often have stomach pain.

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