Trapped wind usually develops as the body’s digestive system breaks down foods into useable energy.
The most obvious symptoms of trapped wind are a bloated stomach, flatulence and feeling uncomfortably full after eating.
But a number of other symptoms are associated with trapped wins such as stomach cramps, nausea and abdominal pain.
Some foods are more difficult for the digestive system to break down than others, so when this happens food is sent to the colon which is full of gut bacteria.
The gut bacteria then ferments the undigested particles of food, and this creates gas which then sits in the abdomen.
So what foods, that are harder to digest, should you cut down on if you want to avoid trapped wind and a bloated stomach?
There are five food groups which can promote gas, according to A.Vogel – these are high fibre foods, fructose, sorbitol, dairy, and starch.
High fibre foods
The herbal remedies supplier explains: “High fibre foods can increase the amount of wind produced.
“Increasing the amount of fibre in your diet is a good idea for better digestive health and bowel regularity however, excessive gas can arise as a result of this.
“Your body may take up to a week to adjust to this extra fibre and learn how to break it down.”
Two high fibre food culprits are:
- Beans
- Broccoli
Fructose
Fructose is a sugar that passes undigested into the colon and thus ends a lots of breaking down, it advises.
It adds: “When bacteria in the colon manage to break down this sugar, it is likely to causes bloating and wind/“
Two high fibre food culprits are:
- Fruit juice
- Bread
Sorbitol
It says: “Sorbitol is a type of sugar-alcohol that can be found naturally in some fruit, because it contains fewer calories than regular sweeteners it is often found in sugar-free chewing gum or diet and slimming products.
“In small amounts sorbitol is fine however, large amounts of this sweetener can lead to chronic diarrhoea, malnutrition, bloating and gas.
Two high fibre food culprits are:
- Sweeteners and processed foods
- Diet products and slimming products
Dairy
If you feel bloated after consuming dairy there could be a chance you could be lactose intolerant.
It advises: “Gas can arise because the small intestine doesn’t contain enough of an enzyme called lactase. Lactase is responsible for breaking down lactose, the sugar that is found in milk and dairy products.
“If the lactose can’t be broken down the bacteria ferment the sugar which again leads to flatulence.”
Two dairy food culprits are:
- Milk
- Cheese
Starch
It warns: “Starches are one of the toughest food groups to digest. They are very high in carbohydrates and can produce gas as they are broken down in the large intestine.”
Two starch food culprits are:
- Potatoes
- Pasta
Some experts recommend taking supplements to help with bloating.
Dr Sarah Brewer, medical director of Healthspan, recommends three – probiotics, peppermint oil and artichoke.