Gas is one of those things that some people experience often, and others hardly ever notice. So why is that? There are several reasons, and not everyone has the same digestive set-up – we're all different in what causes us gas. The main thing to remember is that if it becomes a significant issue, it's worth getting checked out. Most gas is easy to explain and pretty harmless, but there can be other underlying reasons that may need treatment.
The NHS states that the average person passes gas (either burping or flatulence) between 15 and 25 times a day. What's normal for you won't necessarily be normal for anyone else, but it's worth noticing if there's a change in your usual pattern – if gas becomes noticeably more excessive, or the smell becomes worse than usual, it may be worth investigating further.
What You Can Try Before Consulting Your Doctor
There are a few things worth trying first. While diet may well be affecting your gas levels, sudden, radical dietary changes can bring their own problems, so it's worth trying other changes before overhauling your whole diet.
A few digestive habit changes that could help:
- Eat more slowly and in smaller amounts
- Try to eat and drink with your mouth closed, to avoid swallowing extra air
- Try peppermint tea, which many people find helps ease bloating and support digestion generally
- If you're not currently active, try incorporating more movement, which can support healthy digestion
- Identify which specific foods seem to cause more gas for you, and try cutting back on those
- Be mindful of fizzy drinks, beer and fruit juice, which can all contribute to gas
The most important foods to be aware of are those containing specific indigestible sugars – namely sorbitol, fructose, lactose and raffinose. These sugars aren't digested in the stomach and are only broken down once they reach the intestines, where gut bacteria produce gas as a byproduct of that process.
It's also worth considering any medications you're taking, since some can affect gut bacteria balance and, in turn, gas – antibiotics in particular are well known for this, since they don't distinguish between harmful and beneficial gut bacteria. If you're concerned a medication might be contributing, it's worth asking your pharmacist or GP.
Your pharmacist can also be a genuinely helpful first port of call for gas-related concerns, including suggestions to help manage the issue day to day.
Foods commonly associated with increased gas include:
- Broccoli
- Cabbage
- Brussels sprouts
- Cauliflower
- Dried fruits
- Onions and shallots
- Pulses (lentils, beans)
Along with the indigestible sugars mentioned earlier, this list covers the most commonly reported culprits, though individual triggers can vary.
Dairy products – milk, cream, ice cream, cheese, and processed foods containing milk – are also a common source of gas for many people. If you're not sure whether specific foods might be behind your symptoms, our food intolerance test can help pinpoint foods and other factors that may be affecting your digestion.
Consulting Your Doctor
It's worth seeing your doctor if you notice any changes in bowel habits, even though dietary factors are the more likely explanation for most gas. If symptoms persist, don't let embarrassment stop you from seeking help – and it's worth seeing a doctor too if the whole situation is affecting your quality of life or confidence.
Other Causes of Excessive Gas
Other possible causes of excessive gas include:
- An imbalance of gut bacteria, known as dysbiosis
- Bacterial overgrowth in the small intestine, which can cause particularly smelly flatulence
- Yeast overgrowth, often linked to high carbohydrate or sugar intake
- Parasitic infections (the least common cause)
- Lactose or gluten intolerance, distinct from a milder sensitivity
Your doctor can help investigate any of these, typically alongside appropriate testing.
Gut health plays a genuinely significant role in gas-related issues, and it's often more manageable than it feels – identifying the root cause, whether through simple dietary changes or further testing, is usually the key to finding relief.
