How to Reduce Burping and Flatulence: A Guide to Controlling Digestive Issues

Burping and flatulence are normal bodily functions that everyone experiences to some extent. The average person burps around 30 times a day, and passing wind 8-15 times is considered normal, with up to 25 being perfectly acceptable. However, excessive burping and flatulence can cause discomfort and embarrassment for some people. In this article, we discuss the causes of excessive burping and flatulence and how to reduce their frequency.

Causes of Excessive Burping

Burping is the body’s way of getting rid of excess air that is trapped in the esophagus instead of the airways. People with acid reflux or indigestion tend to burp more frequently, and fast eaters and those with poorly fitting dentures may also experience this issue. Excessive burping can also be a sign of an underlying health condition such as inflammation of the stomach lining.

How to Reduce Burping

Diaphragm breathing, or abdominal breathing, can help reduce burping. This involves using the correct muscles when breathing to keep air out of the food pipes. A study published in the Journal Clinical Gastroenterology and Hepatology found that patients with acid reflux and excessive belching who practiced diaphragm breathing daily for four weeks showed significant improvement in 80% of cases. To practice this, sit or lie down and place one hand on your chest and the other on your abdomen. Breathe in through your nose for about 4 seconds, hold your breath for 2 seconds, and exhale slowly through your mouth for about 6 seconds. Repeat for 5-15 minutes.

Causes of Flatulence

Flatulence is a natural by-product of the body breaking down food that cannot be digested elsewhere. Foods that contain sulfur, such as meat, poultry, eggs, beer and wine additives, and protein supplements, can cause sulfur-containing compounds that result in odor. Vegetables like broccoli, kale, Brussels sprouts, garlic, onions, and green onions also contain sulfur, but studies show that they are less likely to cause odorous flatulence than other sources of sulfur. Flatulence can also occur if food passes through the intestines too quickly or if you have food intolerances like lactose.

How to Reduce Flatulence

Abstaining from meat, beer, and wine for two weeks can help reduce the smell of flatulence, but it is not necessary to avoid vegetables. In fact, increasing dietary fiber intake can help reduce the risk of constipation and excessive flatulence in the long run. However, it is essential to slow down the rate at which fiber is added to the diet to avoid feeding the gut microbes too quickly. Small intestinal bacterial overgrowth (SIBO) can also cause excessive flatulence and bloating. A breath test can detect SIBO, which is commonly found in diabetics due to a high risk of damage to intestinal nerves that impair bowel motility.

Conclusion

Burping and flatulence are normal bodily functions that everyone experiences, but excessive burping and flatulence can cause discomfort and embarrassment for some people. It is essential to understand the causes of these issues and how to reduce their frequency. Simple techniques such as diaphragm breathing and adding fiber to the diet can help reduce burping and flatulence, respectively. If excessive burping and flatulence persist, it may be a sign of an underlying health condition that requires medical attention.