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A first piece of information to begin with: flatulence (which we rather call “farts” in common parlance) is normal. On average, we emit between 13 and 21 gases per day, particularly after meals since this involves evacuating the air that we swallow while eating; However, almost all flatulence is odorless.
Do you suffer from excessive flatulence and/or bloating? Dr. William John Bulsiewicz, an American gastroenterologist, gives you some advice:
- Consume less FODMAPs. These carbohydrates (which are poorly digested and which ferment on contact with bacteria in the colon) are found in chickpeas, lentils, red beans, cream, yogurt, apples, dried fruits, honey, cabbage. flower, prunes, mushrooms…
- Limit fiber. Foods rich in fiber also promote the formation of gas during digestion: these are vegetables in general, whole-grain products, rice, pasta… “Reduce drastically and then slowly reintroduce into your diet” advises the doctor.
- Take your time in the toilet. Particularly when passing stools; make sure you have flushed everything out before flushing, even if it means staying longer in the toilet!
- Eat kiwis. These small fruits (found all year round in the supermarket) improve transit by facilitating intestinal movements, and reduce bloating and gas emissions. The doctor recommends 2 to 3 kiwis per day – for example: for breakfast!
- Practice regular physical activity. Cycling, running, walking, swimming… also help intestinal transit and reduce the symptoms of bloating.
- Take probiotics. The probiotic Bifidobacterium infantis, in particular, is recommended by healthcare professionals since it contributes to intestinal well-being. Consult your pharmacist !
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