Intestinal Gas & Bloating

Having intestinal gas is normal. Healthy people produce 1-2 liters of intestinal gas per day. Many of our foods, particularly plant-based foods (fruits, vegetables, grains) contain sugars and fibers, which are difficult for humans to digest. The result is a substantial amount of gas, but on the other hand, fibers keep the large bowel in good shape and prevent obstipation, so it is important to find a happy medium. Food not digested by our digestive enzymes in the small intestine pass into the large intestine as undigested food particles. In the colon the normal intestinal bacteria initiate a fermentation process in order to digest the last remnants of food. The fermentation process is the main cause of intestinal gas and bloating. Air and gas in the stomach and intestines also occurs as a result of the air we swallow when we eat and drink, and also when we swallow saliva (as with smoking and chewing gum).

If you suffer from bloating and flatulence, you must:

• Stop smoking,
• Stop chewing gum
• Stop drinking carbonated drinks (e.g. cola, soda, mineral water, beer). Drink juice, water, tea, coffee, lemonade, etc.
• Take your time when you eat and chew the food well
• Discreetly let the air out that you swallow (burp). Air you do not let out proceed into the intestines.
• Cut down on fruits and vegetables for a period (especially cabbage, beans, onions, lettuce, seleri, carrots, apples, pears, bananas)
• Cut down on fatty foods
• Cut down on sweets. It makes you swallow a lot of air
• Stress and anxiety can aggravate the problem
• Take your time when going to the toilet
• Exercise alleviates the problem by stimulating bowel movements, increasing transit time and thus the passage of air.

ATTENTION! When bloating makes it necessary for you to seek medical advice, it is important that you are examined for:

• intestinal infections
• gluten allergy (celiac disease)
• milk allergy (lactose-intolerance)
• irritable bowel syndrome and inflammatory bowel disease.