Por que estou soltando tantos gases?

Why do we fart?

Farting - otherwise known as flatulence, or passing wind - is typically caused by too much gas in your digestive system. This can come from several sources such as bacterial activity in the intestines, swallowed air, and the type of food you eat.

Debbie Grayson, a pharmacist and nutritional therapist based in Greater Manchester, UK, says too much wind may be caused by the following:

Farty foods often contain high amounts of fibre, certain sugars, or starches that your body doesn't fully absorb in the small intestine.

When they reach the colon, they are fermented by your gut bacteria, which produces too much gas. These foods are classified as Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols (FODMAPs). FODMAPs are carbohydrates that are poorly absorbed in the small intestine.

"This happens because the enzymes needed to break down these foods may be insufficient or absent," says Grayson. "For example, people with lactose intolerance don't produce enough or any lactase - an enzyme needed to digest lactose, a sugar found in dairy products.

FODMAPs can also cause digestive discomfort if you have irritable bowel syndrome (IBS), small intestinal bacteria overgrowth (SIBO) and gastroesophageal reflux disease (GERD)."

Grayson adds that while bacterial fermentation leads to wind production, it also has important health benefits. This process produces short-chain fatty acids (SCFAs) such as butyrate, acetate, and propionate. These are good for your body in the following ways:

• Provide energy for the cells lining the colon.

• Help maintain gut health and support a balanced immune system.

• Regulate metabolism and inflammation.

Cut down on FODMAPs

Cutting down on high FODMAP foods and swapping them for lower FODMAP alternatives is one of the most obvious ways to reduce the amount of gas in your body.

The FODMAP diet is designed to help you identify and avoid specific FODMAPs that trigger your symptoms, while gradually reintroducing other FODMAPs that are well-tolerated.

"Long-term avoidance of high FODMAP foods should be done under medical supervision to avoid nutritional deficiencies," says Grayson.

Support your digestion

Reducing stress, eating calmly, and even sitting comfortably can help prevent excessive bloating and wind.

Grayson says: "Managing your stress levels can support good digestive function, which is essential for the production of digestive enzymes needed to break down food.

"Always eat in a stress-free environment, and take time to chew food slowly and thoroughly. Placing your knife and fork down between mouthfuls can help you avoid swallowing food before you've chewed it properly. Sit at a table to ensure good posture to make it easier for the digestive system to function."

She also recommends preparing your body for food by cooking fresh meals, rather than grabbing them on the go.

Drink herbal teas

According to Grayson, drinking peppermint tea may help reduce bloating and wind. Ginger and fennel are also good varieties for keeping flatulence at bay.

Add probiotics to your diet

Probiotics are live bacteria and yeasts in your digestive system. The term also refers to foods - such as Greek yoghurt, kimchi and sauerkraut - or supplements that contain these friendly microorganisms. In some cases, consuming probiotics could help reduce flatulence if it's caused by an imbalance in gut bacteria or digestive health conditions.

"When food moves too slowly through the intestines, it can ferment for longer, producing more gas," she explains. "By promoting regular bowel movements, probiotics reduce the time food spends in the colon, which decreases gas formation."

Limit or avoid lactose-containing foods

If you have a lactose intolerance, one way to manage too much wind is to avoid or limit foods containing lactose, such as:

• Milk.

• Soft cheeses.

• Sorvete.

• Iogurte.

Lactose-free alternatives to dairy products include:

• Plant-based milk products - such as almond, soy, oat and coconut milk.

• Hard cheeses - such as cheddar and parmesan.

"Many brands offer lactose-free versions of milk, yoghurt, and cheese," adds Grayson. "These products have the lactose already broken down, so they're easier to digest for lactose-intolerant people."

Lactase tablets can also be useful for people with lactose intolerance who occasionally wish to eat lactose-containing foods.

If you're looking to prevent unwanted farts, it's important to maintain a healthy diet. Avoid making drastic changes, as they can negatively impact your health. If you're unsure how to keep your diet balanced and nutritious, consider seeking guidance from a registered dietitian.