Farting. Er, it’s not really something anyone really wants to talk about. But whether you struggle with gas (or you’re just on the receiving end of some clangers!) it’s a conversation worth having.
While it’s entirely normal to fart up to 18 times a day, really frequent farting, uncomfortable gas and extreme stankiness can come down to what you’re eating.
If you fart too much (or know someone who does) here are some particularly farty foods to watch out for.
1. Cruciferous vegetables.
Cruciferous vegetables like cauliflower, broccoli, cabbage and Brussels sprouts contain high levels of FODMAPs, carbohydrates which some people find difficult to break down. Also, some cruciferous veg contain sulphurous compounds, the cause of eggy farts!
2. Fruit.
We’d never tell you to give up fruit… but having a jumbo fruit salad might not be the way to go if you have gas problems. Fructose is also a FODMAP, so ease off on high-fructose fruits like watermelon, apples, pears and mango. Instead, snack on low-fructose fruits (like berries or kiwifruit) and keep to around two to three portions of fruit a day.
3. Onions + garlic.
Argh, another FODMAP! Onions and garlic are major culprits of irritable bowel syndrome, which is annoying because they flavour everything. But don’t worry. You may still be able to tolerate some onion and garlic, or you can use infused oils to get the flavour you need (without the gassy side-effects).
4. Dairy.
Around 65 per cent of the population have a reduced ability to digest lactose, the sugar in dairy. If you’re one of them, there may be no choice but to cut down on milk, yoghurt and cream. But the good news? Hard cheeses are very low in lactose! Cheese for all!
5. Too much protein.
Trying to build muscle, or maybe just love your steak? Eating too much protein (especially with too little fibre) can lead to constipation. And when you get blocked up, the gas and pressure builds… cue Krakatoa-like farts!
6. Too many grains.
Fibre-rich grains can help regulate your bowel movements. But from Coeliac disease to gluten sensitivity to FODMAP intolerance (yep, wheat is a FODMAP, too), many people can’t really handle them. If you think grains might be a farty culprit for you, we recommend trialling a gluten-free diet to see if it helps.
7. Sugar-free sweets.
You might think chowing down on the sugar-free lollies is an easy way to control sweet cravings. But commonly-used sweeteners like maltitol, mannitol and sorbitol are actually very hard to digest! Are those sweets really worth the stabbing gut pain later? Instead, eat foods that beat sugar cravings – like coconut oil, sweet potato and lots of liquorice tea.
What foods do you find really set you (or your partner) off?
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