We need to talk about gas: how is your digestive health?

Have you ever heard of the English term "fart walk"? The expression has spread on social media to describe a habit that can make a difference in gut health: walking a little after meals to help release gas.

The movements, in fact, help stimulate the abdominal muscles, which facilitates the flow of digestion processes, including the release of gas. Not to mention the comfort (individual and social) of eliminating these gases outdoors, rather than in environments where the odor would be more concentrated.

But even those who aren't yet fans of the "fart walk" can benefit from the trend: going viral sheds light on a topic that not everyone can talk about without embarrassment, but which represents an important indicator for gastrointestinal health.

Gas: What's Normal and What's Not

Some of the gases come from the air we swallow when we speak, chew, or drink liquids. Another part is produced by bacteria living in our intestines, responsible for fermenting food that hasn't been fully digested. "It's part of the digestive system's natural physiology," says digestive system surgeon Gustavo Patury of Rede D'Or.

Gas, known as flatus or flatulence , is the product of the fermentation of fiber and food substrates by bacteria. "This fermentation usually occurs in the colon, or large intestine, but can also occur in the small intestine," explains gastroenterologist Luísa Leite Barros of the Hospital das Clínicas of the University of São Paulo School of Medicine (HC-FMUSP).

This group of microorganisms that inhabit the intestine is called the microbiota, composed primarily of bacteria, but also viruses and fungi. Besides aiding digestion, it plays a role in the production of vitamins, defense against harmful microorganisms, and regulation of the immune system. According to the gastroenterologist, food fermentation via the microbiota increases nutrient availability and influences metabolism, reducing inflammation and disease risk.

Quantity, odor, ease of release or retention... All of this reveals a little about your intestinal health. Gas with a very strong odor or in excessive amounts, for example, may be signs that you need to adjust your diet or even a medical evaluation with in-depth tests. Here, experts explain what's important to watch for in your body when it comes to gas elimination:

Frequency

On average, each person passes gas 10 to 20 times a day. When the frequency increases, it's important to monitor closely. "Some people may experience gas recurrently, associated with foods that don't normally ferment," explains gastroenterologist Luísa Leite Barros of HC-FMUSP.

"In recent years, we've seen an increase in complaints related to bloating and flatulence. This is because up to 10% of the world's population has been diagnosed with irritable bowel syndrome [ a disorder that affects bowel function ] and because of excessive dietary manipulation," he adds.

Excessive consumption of proteins such as meat, eggs, and whey protein, a supplement that has become very popular recently, for example, can alter the intestinal microbiota, induce excessive fermentation, and generate more gas than normal.

The doctor also emphasizes that microbiota imbalance and fermentation exacerbated by increased consumption of fiber and legumes such as broccoli, kale, beans, chickpeas, and lentils is also common in people who follow vegetarian or vegan diets.

Smell

Gas may have a foul odor disproportionate to the usual pattern—and this can also be a cause for concern. " The odor is mainly related to the fermentation of proteins and sulfur compounds [ substances containing sulfur ]," says surgeon Gustavo Patury. Foods like red meat, eggs, onions, broccoli, and cauliflower produce more foul-smelling gas. "If the odor is very intense and frequent, it may indicate poor digestion, lactose or fructose intolerance, or intestinal dysbiosis, which is an imbalance in the microbiota," he notes.

Noisy or quiet?

"The noise occurs when gas passes rapidly through narrow areas of the intestine or rectum, causing the walls of the anal canal to vibrate," explains Patury. Quiet gases escape more slowly, with lower pressure. Noisy gases reflect higher pressure and velocity of exit, but are not related to clinical severity.

Trapped gases

Some people suffer from pain and discomfort caused by retained gas. "This difficulty can occur more frequently in people with constipation," says gastroenterologist Luísa. In this case, it's worth checking the integrity of the small intestine and colon through exams like a colonoscopy. "Furthermore, colonoscopy is recommended to screen for bowel cancer in all individuals over 45. It's important to seek medical help before attributing intestinal symptoms solely to food fermentation or food intolerances," she emphasizes.

Surgeon Gustavo Patury emphasizes that anti-gas medications are safe, but they should be used as a temporary measure rather than a permanent solution. "If the need is frequent, the cause should be investigated," he warns.

Keep an eye out for other symptoms

Gas also becomes a warning sign when accompanied by other symptoms, such as:

• Severe or persistent abdominal pain

• Excessive abdominal distension

• Changes in bowel habits (chronic diarrhea, severe constipation)

• Blood in the stool or unexplained weight loss

“ In these cases, it is important to investigate diseases such as food intolerances, irritable bowel syndrome, celiac disease or even intestinal obstructions,” says the surgeon at Rede D'Or.

“Healthier” gases

As you've seen, gas formation is natural and part of normal digestion, but some precautions can help keep gas healthier (with less volume, odor, and discomfort). Some important tips, according to experts, are:

– Balanced diet: avoid excess ultra-processed foods and prefer natural fibers (fruits, vegetables and legumes).

– Adequate hydration: water helps with intestinal transit.

– Correct chewing: eating slowly, without talking too much while chewing, reduces air swallowing.

– Physical activity: essential to stimulate intestinal peristalsis (movement that pushes food through the gastrointestinal tract).

– Comfortable clothing: although tight clothing, such as tight pants or dresses or even shapewear, does not cause gas, it can increase the feeling of discomfort and bloating.

– Moderate consumption of alcohol, soft drinks and artificial sweeteners.

– Medical evaluation: in cases of persistent symptoms, tests such as colonoscopy, food intolerance tests or microbiota analysis may be indicated.