Causes of flatulence: what it depends on and how to deal with it with the right remedies

Flatulence is one of the most common and, at the same time, most embarrassing gastrointestinal disorders in the general population. Although it is a normal physiological process of the human body, when it occurs with excessive frequency or is accompanied by bothersome symptoms such as abdominal pain and intestinal meteorism, it can significantly compromise the quality of daily life.

What is flatulence and what does it mean?

Flatulence, from the Latin term "flatus" meaning "blow", refers to the expulsion of intestinal gas through the anus. To understand what flatulence is from a physiological point of view, it is necessary to analyze the processes that lead to the formation of gas in the gastrointestinal tract.

Intestinal gas is mainly made up of nitrogen, oxygen, carbon dioxide, hydrogen and, in some cases, methane. The production of these gases occurs through various mechanisms:
●    swallowing air during the intake of food and drinks (aerophagia);
●    endogenous production resulting from bacterial fermentation of undigested food residues in the colon;
●    release of gas from the metabolic processes of intestinal cells.

In healthy conditions, the human body produces between 500 and 1500 milliliters of intestinal gas every day, which are eliminated through 11 to 25 episodes of flatulence per day. However, when gas production or accumulation exceeds these physiological parameters, clinically significant disorder occurs.

Intestinal bloating, often associated with flatulence, is the sensation of abdominal distension caused by excessive accumulation of gas in the gastrointestinal tract. This condition can cause pain, cramps, and a feeling of fullness that persists even after the gas has been eliminated.

What are the main causes of flatulence?

The etiology of flatulence is multifactorial and involves anatomical, physiological, dietary and pathological aspects.
Dietary causes are the most common trigger. Foods that cause flatulence are:

●    foods rich in complex carbohydrates that are not completely digestible, such as fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs);
●    legumes such as beans, lentils and chickpeas contain oligosaccharides that, not being completely hydrolysed by human intestinal enzymes, are fermented by the colonic bacterial flora with consequent gas production;
●    cruciferous vegetables such as cabbage, broccoli and cauliflower contain sulphur compounds that contribute both to the production of gas and to the characteristic unpleasant odor;
●    Some fruits, especially apples and pears rich in fructose, can cause excessive fermentation in subjects with specific transporter deficiencies;
●    Dairy products, especially in subjects with lactose intolerance, a condition characterized by a lack of the enzyme lactase. In these individuals, undigested lactose reaches the colon where it is fermented by intestinal bacteria, producing gas and causing gastrointestinal symptoms.
Pathological causes, on the other hand, include various clinical conditions, the most common of which are:

●    Irritable bowel syndrome is one of the most common causes of chronic flatulence, characterized by alterations in intestinal motility and visceral hypersensitivity;
●    Inflammatory bowel diseases, celiac disease, small intestinal bacterial overgrowth (SIBO), and pancreatic insufficiency can compromise digestive processes and promote pathological fermentation.

Some behavioral factors such as aerophagia, caused by rapid chewing, consumption of carbonated drinks, use of chewing gum or poorly fitting dentures, should not be underestimated, which contribute to the accumulation of swallowed gas in the gastrointestinal tract.

What to eat to reduce flatulence?

The first step to reduce flatulence is to change your diet: following a well-structured diet for a bloated belly must consider both the temporary reduction of problematic foods and the introduction of foods that promote optimal digestion.

The reduction of foods with a high FODMAP content is the fundamental pillar of the dietary intervention: this approach, scientifically validated and called low-FODMAP diet, involves the temporary elimination of fermentable foods followed by a gradual reintroduction to identify individual tolerance thresholds.

The recommended foods are:
●    lean proteins such as chicken, fish and eggs, which produce minimal fermentation;
●    gluten-free cereals such as rice, quinoa and oats can effectively replace traditional ones;
●    green leafy vegetables, carrots, courgettes and tomatoes are generally well tolerated and provide essential nutrients without promoting excessive gas production.
The gradual introduction of probiotics through natural yogurt or kefir can help rebalance the intestinal bacterial flora, reducing pathological fermentation. However, it is important to proceed with caution since some people may initially experience a temporary increase in symptoms.

For more information, read also what to eat against intestinal gas.

The way in which meals are consumed is particularly important: small and frequent portions, slow and careful chewing, avoiding talking during meals and consuming drinks at room temperature contribute significantly to the reduction of aerophagia and the accumulation of intestinal gas.

Which natural remedies help against flatulence?

Natural remedies for intestinal gas are a valuable ally, supported by scientific evidence and consolidated phytotherapeutic traditions. These interventions act through different mechanisms: reduction of bacterial fermentation, improvement of intestinal motility and direct carminative action.

Aromatic herbs, for example, are the most effective group of natural remedies:
●    fennel, traditionally used for its carminative properties, contains anethole, a compound that promotes the elimination of intestinal gas and reduces abdominal cramps. It can be taken in the form of herbal tea, extract or by directly chewing the seeds after meals;
●    peppermint, rich in menthol, has an antispasmodic action on the intestinal smooth muscles, facilitating the elimination of gas and reducing the associated pain. Clinical studies have demonstrated the effectiveness of peppermint essential oil in gastro-resistant capsules for the treatment of flatulence associated with irritable bowel syndrome;
●    ginger, in addition to its well-known antiemetic properties, has prokinetic effects that improve gastric emptying and intestinal motility, reducing stasis that promotes fermentation. It can be consumed fresh, in the form of herbal tea or as a standardized supplement;
●    chamomile, thanks to its flavonoid active ingredients, has an anti-inflammatory and spasmolytic action that contributes to the relief of symptoms associated with flatulence. Its general sedative action can also be beneficial in cases where stress contributes to gastrointestinal disorders.
Discover Relaxcol, the natural supplement with a formulation based on fennel, carob, caraway, green anise, coriander and cinnamon, all ingredients known and appreciated for their carminative properties.
It is a valuable ally for regaining digestive function, reactivating regular intestinal motility and eliminating excess gas.
Among natural supplements, activated charcoal is a consolidated remedy for the absorption of intestinal gas. Its porous structure physically traps gas, reducing its accumulation. However, it must be used with caution because it can interfere with the absorption of drugs and nutrients.
A particularly effective supplement against bloating is the combination of digestive enzymes, which compensate for any enzymatic deficits and improve the digestion of macronutrients, reducing the substrates available for bacterial fermentation.

When should you see a doctor?

Although flatulence is generally a benign disorder, there are specific circumstances that require a specialist medical evaluation to rule out underlying pathological conditions or associated complications.
Medical advice becomes essential when flatulence presents with alarm characteristics: sudden onset and severe intensity, associated with persistent or crampy abdominal pain, blood in the stool, involuntary weight loss, persistent fever or significant changes in bowel habits.
The persistence of symptoms despite the adoption of appropriate dietary changes and the use of natural remedies for a period longer than 2-3 weeks justifies a gastroenterological evaluation. The doctor may prescribe specific tests such as breath tests to identify food intolerances or bacterial overgrowth, blood tests to search for inflammatory markers or malabsorption, and possibly endoscopic procedures if indicated.
The significant impact on the quality of life, with limitations in social or work activities, represents a further indication for seeking specialist medical support. In these cases, the therapeutic approach may require the integration of specific drugs with dietary and natural interventions.

Sources
https://www.issalute.it/index.php/la-salute-dalla-a-alla-z-menu/m/meteorismo