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Is Flatulence Good for You? (Does It Depend on the Smell?)

The AHA! Team — Mon, 13 May 2024 08:00:18 +0000

Jillian Levy, CHHC via Dr. Axe – Most of us have been there: experiencing excessive farting that feels out of our control and causes a whole heck of a lot of embarrassment. While the average person farts nearly every day, some people deal with a bloated stomach and excessive flatulence more often than others. One of the most aggravating things about having gas is that it can seem impossible to minimize and to narrow down the exact culprit, considering dozens of different things can potentially be to blame. As you’ve probably experienced firsthand many times, some farts can be pretty foul-smelling and noisy, while others easily slip below the radar. Wondering how much farting is too much? A mostly healthy person might pass gas 14–18 times per day, sometimes not even realizing it because the farts are mostly silent and odorless. A mostly healthy person might pass gas 14–18 times per day Rather than how often you fart, however, you might want to take a look at the smelliness of your flatulence and to examine other digestive symptoms present in order to determine if it’s really become a problem. Is there likely anything to be worried about when it comes to your gas? Yes and no. Some flatulence is normal, especially when eating a whole foods, high-fiber diet — but excessive gas coupled with other symptoms can be a sign that something inside is going wrong, especially when it comes to digestion of certain foods. Too much farting can be a warning sign that normal intestinal gas dynamics have become compromised. This might result in subtle dysfunctions in intestinal motility, bacteria growth or changes in the microbiome composition taking place. Keep reading to learn more about flatulence and when you should and should not be concerned about your farts. What Is Flatulence? What is a fart exactly? A fart, also called gas, “passing wind” or flatulence, is caused by the internal buildup of gases that are formed during the process of digestion and respiration. The causes of farts, and how they develop within the digestive tract vary considerably depending on the person and circumstance. The main type of gas that gets trapped inside the body and leads to flatulence is nitrogen, which researchers estimate accounts for about 20 percent to 90 percent of all the gas that causes farts. Followed by nitrogen, carbon dioxide also contributes to the gaseous volume of farts (about 10 percent to 30 percent) along with oxygen (up to 10 percent), methane (around 10 percent) and hydrogen (about 10 percent to 50 percent). Methane and hydrogen are actually both flammable gases — which explains why you might have seen some cartoon characters light their farts with a flame when you were a kid. The combination of gases described above usually causes a smell because some contain sulfur, the same smelly compound found in foods like eggs or cruciferous vegetables. Why is there such a range in the percentages of gases within a fart and the level of smelliness, depending on the specific person? This has to do with how much air is swallowed by someone in a typical day, the types of foods within someone’s diet, and also the internal chemical reactions taking place within the microbiome or intestines during digestion. The severity of smells associated with flatulence mostly has to do with the percentage of different gases present in the body at any given time. Surprisingly, most of the gas within a fart is odorless, and only a very small percent (around 1 percent) causes the signature foul smell of farts. The reason for stinkiness in general comes down to how much sulfurous gasses form within the intestines. Within a fart, several sulfur-related compounds develop that contribute to the intensity of the fart’s smell. These include: Hydrogen sulphide: This is the component of a fart that usually smells like rotten eggs. Not only does it smell unpleasant, but it’s also flammable and can be toxic when consumed in large amounts. The human body makes some of its own hydrogen sulphide, but interestingly, it’s also produced within the environment in things like swamps, sewage systems and certain types of explosive volcanic rock. Methanethiol: This is found naturally within the human body, mostly within the blood and brain. Ever open up your refrigerator and get a strong whiff of leftover veggies? Methanethiol has a strong smell similar to cruciferous veggies, including broccoli or cabbage. This same compound also contributes to other types of body odors, including bad breath. Dimethyl sulphide: Here’s another chemical compound that contributes to the smelliness of veggies. This is responsible for the smell produced when you cook things like Brussels sprouts. It’s present in foods along with methanethiol and created from the formation of certain bacteria. Causes You’re probably wondering what causes your gas accumulation, right? Excessive gas and gas pains can be attributed to all sorts of health problems, normal variations in hormonal levels that affect digestion (such as your menstrual cycle) or specific foods. While the triggers are somewhat different from person to person, the way that gas forms in the body is mostly the same. Within the body, gas travels down the same pathway in your digestive system as poop does. Eventually, accumulated gas makes its way to through your intestines and out of your colon, just like feces. Along the way, certain things can stop or interfere with the normal release of built-up gas, causing gas pains, bloating and indigestion. This unpleasant feeling is a sign that you’re having a hard time ridding your body of excess gas — possibly because certain foods in your diet are irritating your gut or digestive organs, causing side effects like bacteria growth or fermentation along the way. Bloating and gas usually go hand in hand because when a certain amount of gas is retained within the gut, people develop abdominal distension (a puffy belly) and various gassy symptoms. Just like farting, abdominal distension is related to the volume of gas within the gut and depends both on intestinal motor activity (gas is better tolerated when the gut and digestive muscles are relaxed) and the inner distribution of gas. Some of the reasons gas gets trapped inside the body abnormally include: Swallowing air (aerophagia): This involves inadvertently swallowing air that accumulates in the stomach and is then released by belching or farting. This process is triggered by changes in the muscles that control the intake of air, followed by repetitive and ineffective attempts of belching that causes air to be introduced into the stomach. One reason you might be swallowing air and farting as a consequence? You could be eating too fast and therefore not chewing your food properly. Gaseous odor accumulation: Smelly farts are usually the cause of gas produced by colonic bacteria during fermentation of unabsorbed food residues arriving into the colon. Changes in the microflora: Gas also depends on the composition of the colonic flora — in other words the type of bacteria living within the digestive system. We know that each person is different in terms of microbiome composition, which means inter-individual variations exist that might contribute to, or protect us from, excessive gas production and evacuation. Constipation: Impaired anal evacuation produces gas retention. Constipation also prolongs the fermentation process of foods in the digestive system, increasing internal gas production. Here’s the million-dollar question: Why do some farts make a noticeable sound, while others are “silent but deadly”? This has to do with the alignment of muscles within your colon or rectum. Certain muscles help control how quickly gas is released, either tightly keeping gases inside or allowing them to be released more quickly, which can cause a sound. Know someone who can “fart on demand”? That’s likely because that person’s sphincter muscles, the ones that control the gateway of gas and waste out of the body, are easily relaxed, which lets them release internal gases whenever they want to. Of course, diet has an effect on flatulence as well, and underlying conditions can contribute to gas and farting. Are Farts Bad for You (or Beneficial)? Farting is considered a normal reaction within the human body and something we all deal with at one time or another. Because it’s the act of releasing internal gas from the body, just like a burp or even breathing, it’s usually harmless and in fact needed for normal metabolic functions. Most of the time your farts are just inconvenient but not something to necessarily get riled up about. In fact, they might even be protective in some instances! That’s right — your farts might be a clue that your “gut bugs” are well-fed and working hard and that your diet is a mostly healthy one. Diets high in fiber-rich foods after all tend to cause gas, but they also feed good bacteria that make up your immune system and help protect you from various diseases, like heart disease, cancer, diabetes and obesity. Aside from being a sign that you’re eating plenty of fiber, gases within your farts might even be beneficial. Farts contain hydrogen sulphide, a gas produced by certain natural bodily processes and needed as part of cellular functions. While I wouldn’t necessarily go smelling yours, or anyone else’s, farts just yet, it’s possible that inhaling hydrogen sulphide (yes, from your very own farts!) in small doses might help protect cells’ mitochondria and stop cellular damage at some level. On the other hand, excessive farting can be a sign that digestive processes are going amuck and that an underlying issue might be blame. Some underlying reasons for excessive gas accumulation can include: food sensitives or intolerances (see the list of common culprits below) fermentation of bacteria within the gut from eating FODMAP foods leaky gut syndrome or digestive disorders, including Crohn’s, celiac disease and irritable bowel syndrome constipation SIBO (small intestinal bacteria overgrowth)/excessive bacteria in the small intestine. Normally food intermingles with digestive juices in the intestines and nutrients are absorbed into the bloodstream while waste is sent to the colon, but with SIBO, malabsorption occurs, particularly of fat-soluble vitamins and iron, leading to abnormal bacteria growth and gas. How do you know if your gas is something to actually be worried about? Check if you experience other warning signs at the same time as being very gassy. When you’re up against a lot of flatulence, look for other abnormal symptoms including: weakness or fatigue skin rashes, acne or hives signs of allergies, like watery eyes and itchy throat constipation or diarrhea blood in your stool or urine pain around your lymph nodes, including in your groin, throat or armpits changes in your body temperature, weight, sleep and menstrual cycle Natural Remedies If you find yourself repeatedly dealing with bad gas, the first thing to do is address your diet. You might be having trouble breaking down certain foods or experiencing an accumulation of sulfur, bacteria or yeast. The tendency for foods to cause excessive gas varies from person to person considerably, so it usually takes some trial and error to figure out what your biggest triggers are. That being said, there are some “common culprits” in the world of farting that are likely involved in your struggle. Some of the Worst Foods for Gas Beans: Perhaps more than any other food, beans are notorious for causing gas. That’s because they contain a type of carbohydrate called polysaccharides, which easily ferment once they enter the gut. The bacteria living in your gut thrive off of these carbohydrates, which causes fermentation and an increase in gas. Luckily you don’t have to avoid beans and legumes all together — soaking them overnight prior to cooking helps make them more digestible (the same applies to nuts, which are similar in terms of their carb content), which is good news considering they can provide plenty of nutrients and fiber. Dairy: Lactose intolerance is a common digestive problem worldwide, although many people might be unaware that they cannot properly digest foods containing milk, cheese, yogurt or traces of...

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5 Signs You Should Eat a Dairy-Free Diet and 1 You Shouldn’t

AHA Publisher — Fri, 28 Feb 2020 08:00:37 +0000

Dr. Don Colbert – Many adults are intolerant and/or allergic to dairy milk and products. If you experience the signs above, it’s worth a try to eat a dairy-free diet and see if it helps. Your body doesn’t need dairy, and it can be replaced with other foods from a healthy diet if you choose not to include it. These days it’s not hard to find someone who has sworn off dairy. Many adults have gone dairy-free and for many different reasons. But without an obvious dairy allergy, should you eat a dairy-free diet? Actually, there are many signs of mild allergy, or even intolerances, that do not show up on an allergy screening test. In fact, many adults live with these symptoms convinced it’s not the fault of the dairy in their diets because they’ve had allergy tests that confirm they are NOT allergic. The National Institutes of Health (NIH) estimates that “approximately 65% of the human population has a reduced ability to digest lactose AFTER after infancy.” What’s more, this number climbs to 70-100% in some people groups including those of East Asian descent (1). And this only accounts for lactose intolerance, and not those allergic to dairy proteins. Here are the differences in allergies vs. intolerances, 5 signs you should eat a dairy-free diet, tips on how to do so, and 1 sign you shouldn’t. Lactose Intolerance vs. Dairy Allergy There are 2 main reasons people cannot tolerate dairy. 1. Lactose Intolerance 2. Milk Protein Allergy The lactose in milk is the milk’s “sugar.” Lactose comprises the carbohydrates in dairy and generally causes digestive issues in those who cannot tolerate it. Cheese, cream, butter, whey protein powder, and long-fermented yogurt (such as our high-probiotic homemade yogurt) do not have nearly as much lactose as milk and are even sometimes considered lactose free. For those who have a milk protein allergy (whey and/or casein), they experience allergic reactions to dairy with protein. Typically, allergic reactions manifest as skin reactions (such as rashes or eczema), respiratory reactions (difficulty breathing, congestion or chronic respiratory infections), or digestive issues (diarrhea, bloating or constipation). While it’s helpful to know which issue a person has (allergy vs. lactose intolerance), both are indications that a person should eat a dairy-free diet. 5 Signs You Should Eat a Dairy-Free Diet and 1 You Shouldn’t 1. Chronic Respiratory Infections, Congestion, Ear Infections Etc. If you experience chronic congestion or respiratory issues, your body may fair better without dairy. In fact, it is well-accepted that childhood recurrent ear infections are associated with cow milk allergy (2). Unfortunately, this associated often goes untested and undiagnosed. Some people “out-grow” this allergy, while others continue to experience respiratory issues. Of note, there are many studies now showing a positive association between “raw milk” (milk that has not been pasteurized) and reduced allergy and asthma incidence. However, many help authorities also discourage the consumption of raw milk due to the risk of bacteria growth in non-pasteurized milk (3). What’s more, there is an association between early antibiotics use and allergies to cow’s milk and other foods. In fact, one study found that more than 3 antibiotics orders before the age of 7 significantly increased incidence of cow’s milk, other foods, and non-food substances (4). 2. Eczema or Skin Rashes Many children and adults experience chronic eczema. And while topical creams and treatments can bring temporary relief, if it’s caused by food such as cow’s milk, the cream will not “cure” the issue. If you suffer from unexplained or uncured eczema, you should try a dairy-free diet. In fact, 20% of all childhood (before 4 years) of eczema cases are due to a food allergy, often cow’s milk. However, up to 90% of cases resolve by 4 years of age. For the remaining 10+%, cow’s milk allergy may continue to cause eczema (5). To see if it helps your case, try removing all dairy for 30 days and note any symptom changes. 3. Loose Stools and Diarrhea A huge percentage of adults now claim lactose intolerance. Whether the growing number is an issue with modern dairy products and their growth and production OR their own digestive health, it’s unknown. But, if you experience chronic and unexplained loose stools and diarrhea, you may want to eat a dairy-free diet. IF it’s due to the lactose and not milk protein, you may be able to add back low-lactose foods like hard cheese, long-fermented yogurt, cream, and butter. 4. Bloating and Constipation On the other side of the digestive spectrum, some adults experience bloating, painful gas, and constipation due to lactose intolerance and/or milk protein allergy. While cow’s milk is often overlooked in constipation, likely because it more typically causes loose stool, it still should not be ruled out as the culprit. In fact, studies show that constipation due to cow’s milk allergy can usually be resolved when a dairy-free diet is used (6). 5. Unexplained Chronic Fatigue While there are many factors associated with fatigue, your body may be drained of energy due to constant immune-system reactions to a cow’s milk allergy or intolerance. If you find that you are actually fatigue after eating a meal with dairy, and especially if you experience this along with any other signs stated above, it’s worth a shot to see if a dairy-free diet improves your overall energy and well-being. 1 Reason You Shouldn’t Eat a Dairy-Free Diet If you enjoy dairy and don’t exhibit any signs of allergy or intolerance, you do not have to listen to the claims that your health will simply be better using a dairy-free diet. Many times, people will claim: • You’ll feel so much better without dairy. If you tolerate it and enjoy it, eating a dairy-free diet is not likely to deliver “feeling better.” • You should not drink dairy because other animal species do not drink other species’ milk. This is more an issue of opportunity than biology. Given the chance, most wild animals would drink cow’s milk. If you’ve ever lived in proximity to wild animals and left some out, you would definitely see animals drinking it without inhibition. However, they have not figured out how to milk cows. • There are no nutritional benefits to consuming dairy. This is not true. Dairy is a great source of protein, fats, vitamins, and minerals. In the case of yogurt, it can be healing to the gut and improve overall health including reduction of cardiovascular disease, digestive issues, and diabetes incidence (7). The reason to NOT eat a dairy-free diet is you tolerate and enjoy it? Other peoples’ false claims. Dairy and the Keto Zone Since it is a high-carbohydrate food, milk is typically not a food/drink included on the Keto Zone diet. However, many Keto Zone eaters include cheese, cream cheese, butter, sour cream, and heavy cream in their diets. And some find carbohydrate-room for high-probiotic homemade yogurt. As long as it’s tolerated and enjoyed, these foods can be a healthy part of Keto Zone. How to Stay Healthy Without Dairy If you want to use a dairy-free diet, you certainly can without issue if you keep these things in mind: • Most non-dairy milk and yogurts have very little protein, so look for other sources such as Keto Zone Hydrolyzed Collagen • Especially if are high-risk for bone fractures, you should include vitamin K2 from other sources such as Keto Zone Hormone Zone and calcium, vitamin D, and magnesium from supplements • Goat’s milk can be a high-protein acceptable alternative for those who are allergic to cow’s milk • You can easily replace many dairy-cream sauces with coconut milk, non-dairy milk, or cashew cream • Although not a direct replacement for cheese, adding avocados to almost any dish (after cooking) can afford, the rich flavor often missed by cheese-free entrees • Watch out for non-dairy cheeses. Some have acceptable ingredients, while others are highly processed and use ingredients such as soybean oil • To test a dairy-free diet, omit all dairy (look at ingredients) for 30 days. Then, try adding individual dairy products back into your diet, one-by-one, at least 14 days apart and note all symptoms. Bottom Line Many adults are intolerant and/or allergic to dairy milk and products. If you experience the signs above, it’s worth a try to eat a dairy-free diet and see if it helps. Your body doesn’t need dairy, and it can be replaced with other foods from a healthy diet if you choose not to include it. If you’re ready to get started with the Keto Zone diet, start our Keto Zone 21-Day-Challenge today for FREE! You’ll find Keto Zone tips, recipes, and more! To read the original article click here. For more articles from Dr. Colbert click here.

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