Avoid or Relieve Flatulence or Intestinal Gas with Yoga, Yogurt, Fennel, Peppermint Tea, Etc
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Avoid or Relieve Flatulence or Intestinal Gas with Yoga, Yogurt, Fennel, Peppermint Tea, Etc

Flatulence due to stomach bloating is relieved by fiber, yoga, fennel and peppermint tea, yogurt, and by avoiding soybeans, kidney beans, lentils, dried peas, chewing gum, carbonated beverages, high doses of vitamin C, fructose and other sweeteners, and vegetables of the cabbage family like broccoli, Brussels sprouts, cabbage, cauliflower, onions.

Flatulence can be described as the excessive accumulation of intestinal gas, which causes abdominal bloating.  Gas is expelled from the body in two ways, through burping or through the anus.  Passing gas is very embarrassing, especially if you have no choice and have to do it in public; but the process is natural after intestinal bacteria produce gas by acting on undigested carbohydrates and protein.  A person averages about 13 episodes of farting a day. 

 Flatulence increases with age.  Genetic factor seems to play a role, as certain individuals seem more prone to flatulence than others.  Flatulence can be the result of a medical disorder.  If the problem is severe and persists, it can be a symptom of an underlying disease like Crohn’s disease, intolerance to milk, irritable bowel syndrome or food allergies.

 Foods that Cause Flatulence

 Some foods have the tendency to produce more gas than other foods.  Foods that are notorious for flatulence are those that produce methane gas when fermented by intestinal bacteria.  These gas-producing foods or nutrients include:

  • Soybeans
  • Kidney beans
  • Lentils
  • Vegetables from the cabbage family like onions, Brussels sprouts, broccoli and cauliflower.
  • Sorbitol, fructose and other sweeteners, and high doses of vitamin C, can cause flatulence in some people susceptible to it.
  • Dried peas, and the flatus they produce is especially odorous or unpleasant-smelling

 Carbonated beverages, chewing gum, and drinking through a straw also increase intestinal gas.

 Ways to Avoid and Treat Flatulence or Intestinal Bloating

  • Eat smaller portions and chew food thoroughly. 
  • Avoid carbonated beverages, chewing gum, and drinking through a straw, as they lead to swallowing air.
  • Soak Dried Beans before Cooking – With the exception of lentils and split peas, which need not be presoaked, soaking dried beans in water for at least 4 hours (8 or more hours preferably) before cooking reduces indigestible sugars, raffinose and stachyose, which cause gas.
  • Avoid Vegetables from the Cabbage Family – It has been noted that people experience flatulence after eating onions, cabbage, broccoli, Brussels sprouts and cauliflower.  Add spices like anise, ginger, rosemary, bay leaf and fennel seeds, which reduce the production of intestinal gas.  Kombu seaweed, added to cooking water, also reduces gas production.
  • Increase Fiber intake, but Very Gradually – Nutritionists have recommended the increase of fiber intake gradually to fight flatulence, but avoid bran and high fiber laxatives.
  • Yogurt – Yogurt made with live cultures can reduce intestinal gas production.
  • Peppermint and Fennel Teas – A cup of peppermint or fennel tea helps in digestion and reduces the incidence of flatulence.
  • Yoga – Yoga is said to alleviate flatulence.

 There are ways in preventing or relieving flatulence, which doesn’t need to be a source of embarrassment or, worse, the cause of a deeper medical problem.  If flatulence has become a persistent problem, consult a physician immediately.

 Foods that Harm, Foods that Heal. The Reader’s Digest. 2004.  New York. 416 pages.  Hardbound.

 Yogurt Photo by Blue Bunny Ice Cream at Flickr.com

Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.

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Comments (4)

Very good article.

You are doing such good work Jonel, keep it up.

Very useful information on flatulence. Thank you Jonel. Thanks for friendship and support.

You're welcome Paulose. Thanks, too.