Flatulence - causes, symptoms and natural measures against flatulence
Flatulence is usually harmless, but can be distressing. Find out here what can cause flatulence and how diet, plant substances and probiotics can help.
Things worth knowing about "Flatulence"
Flatulence is usually harmless, but can be distressing;
Flatulence refers to the excessive formation and/or release of intestinal gases - i.e. flatulence - via the anus. It is a widespread, usually harmless, but often unpleasant symptom that can be both physically stressful and socially disturbing. The gases are largely produced by bacteria in the large intestine, which ferment indigestible food components such as fibre or sugar alcohols.
Flatulence often occurs after eating, with hasty eating or wrong food choices. Stress, lack of exercise or digestive enzyme disorders can also promote flatulence. Many people report an increase in certain foods, such as pulses, cabbage, onions or carbonated drinks. In some cases, flatulence can also be an indication of digestive disorders, food intolerances or diseases of the gastrointestinal tract, such as irritable bowel syndrome, lactose intolerance or small intestinal mal-colonisation (SIBO)
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To treat flatulence, an individual cause analysis is crucial. Often, changes in diet, more exercise or herbal remedies help to significantly alleviate the symptoms. Probiotics, bitter substances and enzymes are also used. In the event of recurring or troublesome symptoms, a medical examination should be carried out to rule out functional or organic causes.
Frequent causes of flatulence:
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Nutrition with poorly digestible carbohydrates (FODMAPs)
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Food intolerances (lactose, fructose, gluten)
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Happy eating, air swallowing (aerophagia)
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Intestinal flora imbalance or SIBO
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Lack of exercise
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Stress or emotional tension
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Digestive enzyme deficiency (e.g. lactase or pancreatic enzyme deficiency)
Typical symptoms:
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Fullness, bloating
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Leakage of intestinal gas (with or without odour)
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abdominal cramps or pressure
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Rumours or gurgling in the abdomen
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Sometimes accompanied by constipation or diarrhoea
Natural measures against flatulence:
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Slow, conscious eating and thorough chewing
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Avoid foods that cause flatulence (e.g. onions, cabbage, pulses)
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Intake enzyme supplements or probiotics
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Herbal remedies such as fennel, caraway, aniseed, peppermint
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Exercise, abdominal massage or heat application
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Low-FODMAP diet for irritable bowel syndrome
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Support the intestinal flora, e.g. with a high-fibre diet
Literature references:
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Bohn, L. et al. (2015). "Dietary treatment strategies for functional gastrointestinal disorders in adults." Good.
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Simrén, M. et al. (2013). "Management of functional bowel disorders: role of probiotics." World Journal of Gastroenterology.
- German Society of Gastroenterology (DGVS) (2021). "Guideline for irritable bowel syndrome."
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