Everyone has gas. But how do we control it? I'll explain it.
Burping or passing gas through the rectum is normal.
To minimize gas and any embarrassment, take a look at your diet and eating habits.
If gas or bloating is an issue, consider keeping a food diary. Look at patterns, trends, and dietary triggers. You may find a particular food or behavior triggering the sensation and feeling of gas and bloating.
Here's a video titled "Feeling Bloated?" by Johns Hopkins University
Gas and bloating are common. We see it every day. 🥼
"You are not alone."
How do eating behaviors and habits cause gas?
Opening the mouth and swallowing air causes gas and bloating, so looking at your diet and habits that involve opening the mouth unnecessarily will solve the issue.
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Private Healthcare Navigation and Patient Advocacy when YOU need it mostWhat behaviors lead to gas?
Chewing gum
Talking while eating
Smoking
Chewing tobacco
Drinking with a straw
Drinking from a sports bottle
Drinking from a water fountain
Overeating
Deep sighing and sucking in air through your mouth (not nose)
Drinking very hot or cold beverages (causing small sips)
Eating hard candy
Tight-fitting garments
Medications for relief of cold symptoms (look for sweeteners fructose and sorbitol)
Additionally, here are some foods to cut down on if you're trying to minimize any gas or bloating.
What foods can cause gas?
Beans
Broccoli, cabbage, brussels sprouts, onions, artichokes, asparagus
Pears, apples, peaches
Apple or prune juice
Dried fruits
Whole grains, whole wheat, bran
Soft drinks, fruit drinks
Carbonated beverages
Milk, milk products, cheese, ice cream
Packaged foods that have lactose in them (bread, cereal, salad dressing)
Dietetic foods, sugar-free candies, gums
Low-carb or sugar-free foods (containing sorbitol, mannitol, or maltitol)
Fiber and Gas
A high-fiber diet is essential for bowel health, regular bowel movements, and colon cancer prevention. Yes, fiber is a carbohydrate or "carb." So, do not eliminate all fiber from your diet.
Should I be concerned if I have gas and bloating?
Use high-fiber foods in smaller quantities if gas and bloating are an issue. This portion control has other benefits, too, such as weight management. Drink plenty of water and fluids to help to move the high-fiber-based foods through the digestive tract.
Personally
I eat a high-fiber, mostly plant-based 🌱 diet, no red meat, drink 4 liters of water a day, exercise, and am focused on keeping nutrition simple. I am sharing what works for me and what I routinely recommend to my patients.
"Balance. Portion control. Keep nutrition simple. Eat Smart. Eat Healthy. 🌱 🌾 🌿"
Gut Health ➕ Patient Advocacy with Navigation ➕ Life Balance
If you were looking for information about Private Healthcare Navigation and Patient Advocacy from Executive Health NavigationClick here for Executive Health Navigation✴ Connect with Dr. Dooreck on LinkedIn, where he focuses his sharing on Health, Diet, Nutrition, Exercise, Lifestyle, and Balance.
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