Reducing Flatulence

Flatulence can be an embarrassing problem. Although it's normal for healthy individuals to pass gas at least 12 times a day, excess gas can create additional problems such as abdominal pain and bloating. But regardless of whether gas results from diet or a digestive problem, there are ways to reduce flatulence.

Make Dietary Changes

• Foods are a common cause of flatulence, and reducing gas can be as simple as eliminating certain types of foods and drinks from your diet. Keeping a food journal and writing down your meals is the best way to pinpoint gassy foods. Foods known to trigger flatulence and other digestive problems include beans and certain fruits and vegetables such as broccoli, cabbage, pears and apples. Other common culprits include carbonated beverages, sugar-free snacks and dairy products. Take a digestive enzyme such as Beano or Lactaid before eating foods and milk products to ward off flatulence.

Modify Eating Habits

• In conjunction with making dietary changes, changing the way you eat can reduce flatulence. Gas and gas pains can arise after overeating or swallowing excess air while eating. Endeavor to eat smaller meals throughout the day--four to six small meals instead of three large meals--to prevent overeating. To stop swallowing air, eat slowly and don't talk while eating. Chewing gum, drinking with a straw and smoking cigarettes can also contribute to swallowing excessive air and promoting flatulence.

Physical Fitness

• Chronic flatulence often results from constipation or another digestive disorder such as irritable bowel syndrome. Getting rid of gas and pain involves dealing with the underlying condition and regulating intestinal contractions. To accomplish this, adopt a fitness routine and strive to exercise for at least 30 minutes a day. Being active improves digestive health because regular movement increases intestinal contractions. The results are normal bowel movements and less gas.