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Whether you call it gas, passing wind, or flatulence, farting is a normal bodily function. In fact, the extra gas in your body *must* come out. But if you have excessive gas and smelly farts, you likely want an immediate solution. You may also be wondering, “why do I fart so much in the first place?”

Excessive gas is extremely common, says Aja McCutchen, MD, a gastroenterologist at Atlanta Gastroenterology Associates and advisor to ModifyHealth. “This is one of the most common issues I see in patients, and it affects a wide range of people across different demographics.”

But whether it’s health related or caused by a specific food (looking at you, broccoli!), it’s worth finding out why you have so much gas all the time. Here’s everything you need to know about why you fart 100 times a day and how to stop.

Why Do I Fart So Much?

Again, excessive farting pretty common. Still, it can be concerning for some and downright embarrassing in some instances. Ahead, learn what’s causing you to be so gassy.

You’re Eating These Trigger Foods

High-fiber foods like beans, cabbage, broccoli, apples, and pears, as well as onions, garlic, fried foods, and processed foods, are known to cause gas, per the Mayo Clinic. But gluten, dairy products, and in many cases, sugar, could also be the culprit. The only way to know for sure is to eliminate these foods from your diet one at a time. Dr. McCutchen suggests taking notes in a food diary, and hopefully one will jump out at you as being the gaseous villain. If you’re worried about cutting out a certain food or food group and not getting enough nutrition, consult your doctor for their input.

You’re Not Regular

If you’re not pooping regularly, which usually means every day, studies show that being blocked up can cause bloating and gas. Eating fiber-rich foods could be the answer, although as mentioned above, those foods could also cause flatulence, so aim for 25 to 30 grams a day, according to research out of University of California San Francisco Health. If you’re not used to eating fiber, slowly introduce it into your diet.

Eat one big salad as a meal each day to get in your veggies, add avocado or flaxmeal to your breakfast smoothie, and snack on fresh fruit and veggies instead of crackers. Exercising every day can also prevent constipation, so make that a part of your daily routine; even going for a quick walk can help get things moving.

You’re Drinking the Wrong Beverages — and Not Enough Water

Sugary juices, bubbly beverages, and alcohol could be responsible for all that gas. Try swapping them out for more water to see how your body responds. You don’t have to go overboard and drink a gallon of water a day, but aim for at least 2.7 liters to 3.7 liters per day, according to the Mayo Clinic. Keep a reusable water bottle with you at all times and add fruit slices to make it more exciting!

Your Gut Flora Is Out of Whack

Altered intestinal bacteria or flora is an extremely common cause of gas, Dr. McCutchen says. Your lower intestinal tract is home to microbes that help you digest food, fight harmful bacteria, and regulate your immune system, and if you have an imbalance, you may suffer from diarrhea, stomach pains, and gas. You don’t want to eliminate all the bacterium in your gut, though. You want to limit the bad guys and encourage the good guys to grow, and research shows an easy way to do that is by taking a daily probiotic.

You’re Really Stressed Out

Your mental health absolutely plays a role in your physical health. In fact, research out of Harvard Health shows that if you’re nervous, upset, worried, or unhappy, it can lead to digestive issues. Practice self-care, and spend time every day doing what makes you feel energized, refreshed, inspired, and happy. Maybe that means practicing yoga in your underwear every morning. Maybe that means seeing a therapist twice a week. Maybe that means talking to your boss about the stress levels of your job. Find ways to bring ease and happiness into your life and it’ll make you feel better physically, too.

There’s a Deeper Medical Issue

If you’ve tried all these things, there may be a deeper issue that needs medical attention, says Dr. McCutchen. Getting evaluated for food allergies, celiac disease, lactose intolerance, IBS, or other conditions could give you the information you need to make lifestyle changes to improve your digestion, she explains.

Why Do I Fart So Much at Night?

Aside from the common triggers listed above, excessive farting at night is especially common after eating or drinking close to bedtime, Dr. McCutchen says. To help combat this, avoid late-night snacking and try monitoring your food intake to make note of patterns, she explains. For example, if you continually notice excessive gas after a sugary bedtime treat, avoid these foods a few hours before you go to sleep to minimize symptoms.

How to Stop Farting

Keeping a food journal and symptom diary may help identify a culprit, Dr. McCutchen says. So, if you notice a certain food or drink makes you extra gassy, try eliminating it from your diet or reducing your intake.

In particular, avoid those gas-inducing foods such as beans, cabbage, broccoli, onions, fried foods, and dairy products. Also scale back on carbonated drinks like soda, beer, or seltzer.

Another tip is to eat slower to reduce the amount of air you’re swallowing, according to the Mayo Clinic. It’s impossible to completely avoid swallowing air, but being more mindful as you chew can eliminate extra air which may trigger gas. In the same vein, skip the gum and hard candy which also increases the amount of swallowed air.

Avoiding constipation can be difficult, but having regular bowel movements also limits the build-up of gas-producing bacteria, per the Cleveland Clinic. Exercise, hydration, and fiber-rich foods can all help eliminate a backup.

All that said, if you’re experience any alarming symptoms along with your gas, such as abdominal pain, weight loss, rectal bleeding, vomiting, or fever, then you should contact your doctor and seek medical care immediately, Dr. McCutchen says.

Written by Jenney Sugar and Andi Breitowich for Pop Sugar ~ June 28, 2024