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Being gassy stinks, sometimes literally. Sure, it’s a totally normal part of being human (word ismost people let one rip between 10 and 20 times a day), but if you’re feeling the effects of excessive gas more often than not and it’s getting uncomfortable-or straight-up embarrassing-what’s the best way to turn things around?
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There are also several sneakier reasons why your insides might be feeling particularly balloon-like, many of which have nothing to do with your diet. Here, experts break down 11 reasons you’re so gassy, and exactly what to do about them:
1. Your sleep pattern is messed up.
Out-of-whack sleep patterns can cause dysbiosis, which is an imbalance of gut flora. “When this happens, levels of methane and hydrogen can surge and lead to increased gas,” says Bernstein. This gastrointestinal imbalance can lead to many other peskydigestive issues, such as cramps, nausea, diarrhea, and constipation.
Experts recommend going to bed and waking up at the same time each day, including weekends, and doing your best to get at least seven hours of consistent, uninterrupted sleep each night.
2. You’re on medication.
Some medications have unwanted side effects, such as gas. Pain-relievers in the NSAID family, for example, can disrupt the production of mucous in the GI tract and cause the stomach lining to become irritated and inflamed, says New York-based registered dietitianMaya Feller, RD. Cue excessive gas.
3. You talk while you eat.
4. You’re super-stressed.
Experiencing stress can prevent your body from processing food efficiently, often passing it through your system too slowly. “This can cause bacteria in your body to build up, producing excess gas and bloating,” says Kansas-based registered dietitianCheryl Mussatto, RD, author ofThe Nourished Brain. (The subsequent constipation can also make it harder to pass gas, says Bernstein. It’s a one-two punch that, ironically, can lead to more stress). Excessive emotional stress can also increase the amount of hydrochloric acid in the intestinal tract and stomach, leading to gas buildup in the intestines.
5. You’ve amped up your cardio.
Cardio workouts increase heart rate and respiratory rate, which translates into breathing more frequently and heavily. “This can result in the consumption of air through the mouth, to the esophagus, and into the stomach,” says Berookim. Additionally, it can cause the physical jostling of the digestive organs, causing an uptick in gassiness and the need to go.
Waiting at least 30-60 minutes after eating to exercise may help prevent symptoms of gas and urgency while working out, says Berookim. Avoidinggas-inducing foodspre-workout, such as beans, lentils, cabbage, and broccoli, can also be helpful.
6. You’re constipated.
“Constipation is ultimately the top reason we experience more gas,” says Bernstein. “When stool remains in the colon for too long, the digestive process becomes less active and bacteria has even more time for fermentation.” As a result, you’ll feel uncomfortably bloated and gassy.
7. You regularly eat fatty foods.
8. You constantly drink from a water bottle.
These days, accessorizing with areusable water bottleto stay hydrated (and help the environment) is pretty standard-but many of us don’t so much drink out of them as we do chug (especially after a killer workout). This usually means we’re swallowing air in the process, says Feller, and any air we don’t immediately burp out will eventually mosey out the other end. It’s best to sip slowly and keep excess air swallowing to a minimum.
9. You’ve got an infection.
To reduce symptoms as you recover, make sure to drink plenty of clear liquids, stick to foods that are easy on the stomach (such as toast, soda crackers, rice, or eggs), and avoid dairy products, as well as fatty, high-fiber, and spicy foods until you’re feeling better, according to theMayo Clinic. To prevent future infections, follow up your recovery with a diverse,plant-based diet, eat plenty of fiber, and wash your hands when appropriate, says Bernstein.
10. You’ve changed your diet recently.
If you’ve recently decided to add morehigh-fiber foodsto your diet (fruits, veggies, beans, whole grains), doing so too quickly can lead to the unpleasant side effect of excessive gas. “Complex carbs, especially beans, contain a type of carb called oligosaccharides, and the bacteria in your gut love this particular carb,” says Mussatto. “When they munch on it, they produce nitrogen gas, which gets released as flatulence.”
11. You have sleep apnea.
Many people with sleep apnea breathe through their mouth at night. “Mouth breathing causes the body to swallow more air and can lead to feeling bloated,” says Bernstein. Using a CPAP machine to help you breathe properly through the mouth can also cause the stomach to fill with air and increase gassiness.
“If the CPAP pressure is too high, the extra air has nowhere else to go-thus, it’s directed into the esophagus and into the belly,” explains Berookim. “If the pressure’s too low and inadequate to resolve the apnea event, you may gulp air in quickly, which is then forced into the esophagus instead.”
The machine has to be finely tuned to the individual to maximize effectiveness. Talk to your doctor if you think this might be why you’re extra gassy-you may need to either adjust your CPAP machine or try a different approach to treat your sleep woes.
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