How to handle smelly farts, loud burps and bad breath

Smelly farts

Farting - no matter what your disapproving grandma told you - is completely normal. Gas down below is largely a function of what we eat, and the bacteria in our guts that help us digest it. That nose-wrinkling smell is down to small amounts of sulphur - also responsible for the smell of rotten eggs, so you get the picture.

Our guts contain trillions of bacteria - together they make up your gut microbiome - and we wouldn't be able to digest food without them. But some are friendlier than others, and where wind is concerned, you're better off if you can keep the proportion of gas-producing bacteria down by topping up your good bacteria.

Diet makes a difference. The wider the variety of foods you eat the better - particularly if veg and fruit feature heavily. You can also improve your gut microbiome by providing food good bacteria thrive on.

This includes fermented foods such as:

• Sauerkraut.

• Natural live yoghurt.

• Naturally produced cheese and tofu.

Where supplements are concerned, there are two options.

You can take a prebiotic - which provides a food source which favours these good bacteria. Or you can use a probiotic - which tops up your good bacteria and allows them to out-compete the gas-producing ones. There is limited evidence they help in cases of farting, but they have been shown to make a difference in gut conditions such as irritable bowel syndrome, where it can be a main symptom.

Some kinds of non-absorbable carbohydrates are resistant to being broken down and digested in the tummy and small bowel, so they reach the large bowel (colon) essentially unchanged. Here the bacteria get to work, producing wind as they digest them. Beans are the classic culprits, but peas, broccoli, parsnips, raisins, prunes and slimming foods containing sorbitol all have the same effect. Try substituting other veg, as cutting down on fibre too much leads to constipation, which can also make wind worse.

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Exercise and physical activity

Doing regular physical activity can make people feel good about themselves and it can have a number of benefits for health. For example, it reduces the risk of developing heart disease, stroke, high blood pressure, many cancers, type 2 diabetes and 'thinning' of the bones (osteoporosis). Regular physical activity also helps to control weight and ease stress. Ideally, the aim should be at least 30 minutes of moderate-intensity physical activity on at least five days of the week but even 10 minutes is better than nothing. You should aim to do at least a couple of sessions of muscle-strengthening activities per week as well.

by Dr Pippa Vincent, MRCGP

Loud burps

Burping is also largely to do with what you swallow, including air. We all swallow some air when we eat, but gulping food or gum chewing increases this. Fizzy drinks add gas which often comes up rather than goes down. Large meals swell your stomach, which relieves the pressure by letting wind out, and mints, tomatoes and onions can relax the valve at the bottom of your gullet, allowing gas to escape upwards.

Burps associated with burning pain in the top of your stomach are a common combination of symptoms in indigestion. In this case, treating the underlying cause of indigestion may help.

Bad breath

We all worry about bad breath sometimes, and it's usually due to the state of your teeth and oral health. Make sure you brush your teeth, use dental floss to remove trapped food, and get regular dental check-ups to help prevent bad breath. Chewing gum can also boost your saliva flow - though too much can increase wind!

Everyone knows spicy foods, garlic and onions can come out on your breath. However, crash diets can also lead to halitosis - the medical term for bad breath. Since bacteria in your mouth thrive on sugary foods, it's also worth cutting down on sugary foods and fizzy drinks.

Dry mouth makes you more prone to bad breath - this can be a side-effect of medicine, so check with your pharmacist. Breathing through your mouth from a blocked nose dries your mouth out, so nasal sprays from your pharmacist or doctor can solve this if allergy is the cause.

Incontinence

It's estimated that as many as 1 in 3 women over 40 suffer from pee leaks when they cough, sneeze, laugh, run or jump. This is stress incontinence - the most common form of the condition.

There are plenty of treatment options available to help. The first step will likely be focusing on strengthening your pelvic floor. You might be referred to a specialist physiotherapist who will help you identify your pelvic floor muscles and take you through the exercises to strengthen them. Eight out of 10 women find their problem improves after seeking help in this way.

Body odour

Body odour (BO) as you probably know, comes mostly from your armpits. We have sweat glands all over, but most of them only produce salty water. Those in your armpits, by contrast, produce a thicker liquid that contains proteins and fats. Bacteria thrive on these, and mostly it's the bacterial feeding frenzy that causes BO. Having said that, some foods like garlic and spices can get into sweat, so cutting down on these may help.

Getting rid of sweat frequently, with regular washing, stops the bacteria having time to do their work. But avoiding sweating from your armpits can be even better. Choose an antiperspirant - rather than just a deodorant - keep cool and wear cotton, breathable fabrics. If the problem persists, speak with your pharmacist about a deodorant containing aluminium, which is more effective than normal deodorants.

Thanks to My Weekly where this piece originally appeared.