Reducing excess wind in IBS
IBS or irritable bowel syndrome is characterised by diarrhoea, constipation or a combination of the two along with abdominal bloating and pain. No one knows exactly what causes IBS although several factors are believed to trigger IBS including certain foods, bacteria and stress. Some people with IBS complain of excessive flatulence (wind), which can lead to feelings of embarrassment and anxiety.
What causes wind?
Wind is expelled either through the mouth or from the anus. Burping, for example is where wind escapes through the mouth and is a common symptom that every single one of us experiences from time to time. Burping can be caused by involuntarily swallowing too much air. People who are stressed or anxious often swallow too much air due to natural reflexes but eating too rapidly can also result in too much air being swallowed. If swallowed air is not brought up through the mouth it can proceed to the stomach where it will eventually be released through the anus.
Apart from swallowed air, there are several other factors that can result in gas in the stomach. Excessive gas may be due to food intolerances such as lactose and fructose or may be the result of an overgrowth of bacteria in the gut. For example, if the balance of bacteria in the gut is disturbed, either through use of antibiotics or lactose intolerance, then gas compounds are produced that can also cause unpleasant odours when passing wind through the anus. A lot of gas in the gut is the result of fermentation of poorly absorbed carbohydrates.
It is also worth noting that people with irritable bowel syndrome appear to be abnormally sensitive to the processes of digestion and any distension and abdominal bloating due to gas in the stomach may be perceived as more painful to someone with IBS.
There are a number of things you can do to help reduce excess wind in IBS.
- Cut down on carbohydrates such as white bread and pasta and eat more rice instead
- Avoid fizzy drinks, particularly diet drinks and anything else containing artificial sweeteners
- Cut down on wind producing foods such as beans, pulses and nuts as well as vegetables like broccoli, and cabbage.
- Peppermint, Fennel, Ginger and Chamomile all have a calming effect on the digestive system and may help to promote good digestion and reduce wind. These can all be taken as a supplement or can be sipped as a tea.
- If lactose intolerance is a feature of your IBS then cut down on dairy products
- If fructose intolerance is a problem, try to limit citrus fruits and juices
- Try to eat more slowly and chew food properly
- If you are a smoker, stop
- Learn to relax
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