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Why am I farting so much?

An accidental fart in public can be embarrassing. But if you're farting more than usual, you might need to change your diet. We spoke with a pharmacist about some common causes of farting, and which foods you should avoid to help calm your bottom burps.

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Why do we fart?

Farting - otherwise known as flatulence, or passing wind - is typically caused by too much gas in your digestive system. This can come from several sources such as bacterial activity in the intestines, swallowed air, and the type of food you eat.

Debbie Grayson, a pharmacist and nutritional therapist based in Greater Manchester, UK, says too much wind may be caused by the following:

  • Swallowed air (aerophagia) - from eating too quickly, chewing gum, drinking fizzy drinks, speaking during meals, not chewing food properly.

  • Bacterial fermentation in the large intestine (colon) - gases such as hydrogen, carbon dioxide, and sometimes methane are produced by bacteria breaking down undigested food.

  • High fibre foods - these are difficult for your body to digest, and so ferment in the large intestine, producing gas.

Which foods make you fart?

Farty foods often contain high amounts of fibre, certain sugars, or starches that your body doesn't fully absorb in the small intestine.

When they reach the colon, they are fermented by your gut bacteria, which produces too much gas. These foods are classified as Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols (FODMAPs). FODMAPs are carbohydrates that are poorly absorbed in the small intestine.

"This happens because the enzymes needed to break down these foods may be insufficient or absent," says Grayson. "For example, people with lactose intolerance don't produce enough or any lactase - an enzyme needed to digest lactose, a sugar found in dairy products.

FODMAPs can also cause digestive discomfort if you have irritable bowel syndrome (IBS), small intestinal bacteria overgrowth (SIBO) and gastroesophageal reflux disease (GERD)."

Foods high in FODMAPs include:

  • Grains: Wheat, rye, and barley - especially in large amounts, such as bread and pasta.

  • Vegetables: Onions, garlic, broccoli, cauliflower, asparagus, and Brussels sprouts.

  • Fruits: Apples, pears, watermelon, and stone fruits - for example, plums, peaches, and cherries.

  • Legumes: Beans, lentils, and chickpeas.

  • Sweeteners: Honey, high-fructose corn syrup, sorbitol, and xylitol - used in sugar-free products.

  • Dairy: Milk, soft cheeses, and yoghurt - for those who are lactose intolerant.

Grayson adds that while bacterial fermentation leads to wind production, it also has important health benefits. This process produces short-chain fatty acids (SCFAs) such as butyrate, acetate, and propionate. These are good for your body in the following ways:

  • Provide energy for the cells lining the colon.

  • Help maintain gut health and support a balanced immune system.

  • Regulate metabolism and inflammation.

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How to reduce farting

Cut down on FODMAPs

Cutting down on high FODMAP foods and swapping them for lower FODMAP alternatives is one of the most obvious ways to reduce the amount of gas in your body.

Low FODMAP options include:

  • Fruits: Berries, bananas, oranges, kiwi and grapes.

  • Vegetables: Carrots, spinach, courgettes, cucumber and lettuce.

  • Grains: Rice, oats, quinoa.

  • Dairy alternatives: Lactose-free milk, plant-based milks and hard cheeses.

  • Proteins: Eggs, meat and fish are naturally low in FODMAPs.

The FODMAP diet is designed to help you identify and avoid specific FODMAPs that trigger your symptoms, while gradually reintroducing other FODMAPs that are well-tolerated.

"Long-term avoidance of high FODMAP foods should be done under medical supervision to avoid nutritional deficiencies," says Grayson.

Support your digestion

Reducing stress, eating calmly, and even sitting comfortably can help prevent excessive bloating and wind.

Grayson says: "Managing your stress levels can support good digestive function, which is essential for the production of digestive enzymes needed to break down food.

"Always eat in a stress-free environment, and take time to chew food slowly and thoroughly. Placing your knife and fork down between mouthfuls can help you avoid swallowing food before you've chewed it properly. Sit at a table to ensure good posture to make it easier for the digestive system to function."

She also recommends preparing your body for food by cooking fresh meals, rather than grabbing them on the go.

Drink herbal teas

According to Grayson, drinking peppermint tea may help reduce bloating and wind. Ginger and fennel are also good varieties for keeping flatulence at bay.

Add probiotics to your diet

Probiotics are live bacteria and yeasts in your digestive system. The term also refers to foods - such as Greek yoghurt, kimchi and sauerkraut - or supplements that contain these friendly microorganisms. In some cases, consuming probiotics could help reduce flatulence if it's caused by an imbalance in gut bacteria or digestive health conditions.

Grayson says that incorporating probiotics into your diet may:

  • Balance the good versus bad bacteria in your gut.

  • Improve food breakdown and nutrient absorption.

  • Reduce hydrogen and methane production.

  • Help food move efficiently through the digestive system.

"When food moves too slowly through the intestines, it can ferment for longer, producing more gas," she explains. "By promoting regular bowel movements, probiotics reduce the time food spends in the colon, which decreases gas formation."

Limit or avoid lactose-containing foods

If you have a lactose intolerance, one way to manage too much wind is to avoid or limit foods containing lactose, such as:

  • Milk.

  • Soft cheeses.

  • Ice cream.

  • Yoghurt.

Grayson says: "Some processed foods may also contain lactose. Check food labels for lactose-containing ingredients like whey, milk solids, or milk powder."

Lactose-free alternatives to dairy products include:

  • Plant-based milk products - such as almond, soy, oat and coconut milk.

  • Hard cheeses - such as cheddar and parmesan.

"Many brands offer lactose-free versions of milk, yoghurt, and cheese," adds Grayson. "These products have the lactose already broken down, so they're easier to digest for lactose-intolerant people."

Lactase tablets can also be useful for people with lactose intolerance who occasionally wish to eat lactose-containing foods.

If you're looking to prevent unwanted farts, it's important to maintain a healthy diet. Avoid making drastic changes, as they can negatively impact your health. If you're unsure how to keep your diet balanced and nutritious, consider seeking guidance from a registered dietitian.

Article history

The information on this page is peer reviewed by qualified clinicians.

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