Fact v fiction: the truth about farting and gas

Let’s be honest: farting is something we all do, but it’s not necessarily something we all feel comfortable talking about. From wondering whether you’re farting ‘too much’ to blaming last night’s beans, there are plenty of myths around what causes gas and what it might say about your gut health.

Let’s separate the fact from the fiction… 

FACT… but with a little nuance. 

Farting is a completely normal part of digestion. Gas is produced in your digestive tract when you swallow air and when bacteria in your large intestine ferment carbohydrates that haven't been fully digested in the small intestine. Fibre is one of the main types of carbohydrate that gets fermented by our gut bacteria, producing gases including hydrogen, carbon dioxide and methane. 

So, while farting isn't a standalone sign that your gut is ‘healthy’, having some gas is certainly normal and doesn't mean that anything is wrong with your digestion. 

In fact, some of the foods we associate with a healthy diet - including beans, lentils, vegetables and wholegrains - contain carbohydrates and fibres that our gut bacteria ferment. A little extra gas can therefore simply be part of having a fibre-rich diet. 

It's also worth remembering that there's no single ‘normal’ amount of farting. Everyone is different, and your own pattern is often more useful to consider than comparing yourself with someone else. 

FACT. 

Although we might notice a particularly smelly fart, the majority of intestinal gas is actually odourless. 

The main gases found in the gut include nitrogen, oxygen, carbon dioxide, hydrogen and methane. These make up the vast majority of intestinal gas and don't have a strong smell. 

So where does the smell come from? 

The distinctive smell of flatulence comes from much smaller quantities of other compounds, particularly sulphur-containing gases produced by bacteria in the gut. Even though these compounds make up only a tiny proportion of the total gas, our noses are extremely sensitive to them. 

In other words, a fart doesn't need to contain a lot of these compounds to make itself known!

3. Men fart more than women 

FICTION… or at least, it's not that simple. 

There is some research suggesting that men may pass wind more frequently than women, but this doesn't mean that being male automatically means you'll fart more. 

One study of 120 healthy people found that men passed wind an average of 12.7 times per day, compared with 7.1 times in women. However, there was considerable variation between individuals. Interestingly, the study also found a relationship between fibre intake and the frequency of flatulence. 

Other research hasn't found a significant difference between men and women. In a small study measuring the actual volume of gas produced over 24 hours, men and women produced equivalent amounts. 

So rather than gender being the deciding factor, things like what you eat, how much fibre you consume, how much air you swallow, and your individual gut microbiome are all likely to influence how much gas you produce.

4. Holding gas in is dangerous 

FICTION. 

We've all been there - you're in a meeting, on a first date or somewhere else where letting one go isn't exactly appropriate. But while holding in gas can certainly feel uncomfortable, there's no good evidence that occasionally holding in a fart is dangerous. 

Your body will generally find another way to deal with the gas. Some of it can be reabsorbed through the gut wall and eventually exhaled, while the rest will usually be passed later when you have the opportunity. 

That said, regularly trying to suppress the urge to pass gas isn't particularly comfortable, and gas can become trapped in the digestive tract, contributing to feelings of bloating and abdominal discomfort. 

So, if you can excuse yourself and let it out, your gut will probably thank you! 

FICTION… sort of! 

You may have heard that the average person farts somewhere between 5 and 15 times a day. But there isn't really one magic number that defines ‘normal’. 

Research has found a very wide range in healthy people. One study recorded anywhere from 2 to 53 episodes of flatulence per day, while another found that healthy individuals passed wind around 14 times a day on average. 

So if you occasionally find yourself wondering, ‘Am I farting too much?’, the answer isn't necessarily about counting them. 

What's more useful is thinking about your usual pattern. If you've suddenly started experiencing a lot more gas than usual, particularly alongside persistent bloating, abdominal pain, diarrhoea, constipation, unexplained weight loss or blood in your poo, it's worth speaking to your GP. 

FICTION. 

Food can certainly influence how much gas you produce - but it isn't the whole story. 

Some of the gas in your digestive tract comes from swallowed air. The rest is produced when gut bacteria ferment certain carbohydrates that haven't been completely digested and absorbed earlier in the digestive process. 

This means that two people can eat exactly the same meal and have very different reactions. 

Foods containing fermentable carbohydrates and fibre can increase gas production, but your individual gut microbiome, how quickly you eat, how much air you swallow and how your digestive system moves gas through the gut can all play a part too. 

This is one reason why there isn't a universal list of ‘good’ and ‘bad’ foods for gas. Something that leaves one person feeling perfectly comfortable might make another person feel decidedly more windy. 

7. Eating beans makes you fart 

FACT! 

This one has some truth behind it. 

Beans and other pulses contain carbohydrates called raffinose-family oligosaccharides. These aren't fully broken down in the small intestine, so they reach the large intestine where gut bacteria ferment them. One of the by-products of this fermentation is gas. 

But that doesn't mean you need to avoid beans. 

Beans, lentils and other pulses are excellent sources of fibre and plant-based protein, as well as providing a range of vitamins and minerals. 

If you're not used to eating many high-fibre foods, suddenly increasing your intake can also make you feel more gassy. Increasing fibre gradually and giving your gut time to adapt can help. 

And remember: a little extra gas isn't necessarily a bad thing. If your diet is becoming more fibre-rich, some additional fermentation is a perfectly normal part of the process. 

What can you do if you’re feeling particularly gassy? 

For most people, farting is simply a normal part of digestion - and there's no need to feel embarrassed about it. 

If you're experiencing more gas than you'd like, try eating more slowly, chewing thoroughly and avoiding swallowing lots of air when you eat. Fizzy drinks, chewing gum and large meals can also contribute to bloating and gas for some people. 

It's also worth looking at how quickly you're increasing your fibre intake. Foods such as beans, lentils, vegetables and wholegrains are important parts of a healthy diet, so rather than cutting them out completely, try increasing them gradually and noticing which foods work best for you. 

And perhaps most importantly, don't judge your gut by someone else's. There's a huge amount of natural variation in how often people fart and how much gas they produce. 

A little wind is normal - it's just one of the ways your gut lets you know it's doing its job. 

To learn more about this and other gut health topics, visit Symprove’s Gut Hub. 

Sources 

Flatus emission patterns and fibre intake. Eur J Surg Suppl. (1998). Link.