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Last Updated on January 7, 2021
Added tip: instead of chugging your post-workout shake, drink it slowly because you’ll prevent yourself from ingesting extra air. When you ingest extra air, the air gets trapped and absorbed by the blood stream, which creates nitrogen also known as farts. Lastly, blending your shake for too long is another way to intake too much air.
Use Probiotics
Probiotics are the gut friendly bacteria that work to keep you healthy. You can take a probiotic supplement or eat yogurt, which is lactose intolerant friendly since it’s a cultured bacteria. Taking live bacteria can reduce the amount of “bad” bacteria in your gut and replenishes the “good” bacteria. When you’re buying a probiotic supp look for one that contains Lactobacillus and Bifobacterium. Probiotics have been seen to help regulate the movement of food throughout the GI tract.
Spice it UP
Carminative, a new nutrition word you need to be aware of because it’s a substance that can relieve excess gas. Garlic, cinnamon, ginger, peppermint, cumin, and dill are just a few herbs to name in the carminative family. Sprinkle some into food, a shake, or have it as a tea. A study published by the European Journal of Gastroenterology and Hepatology indicated that ginger in particular could help banish gas. That’s because ginger contains compounds called gingerols and shogaols, which ease your GI tract.
Cut the Cheese
Not only does a high protein intake affect gas, but other foods do as well. Carbohydrate foods that are not necessarily breads can trigger you to fart more. Those foods are beans (you should know that joke), Brussels sprouts, cabbage, cheese, cauliflower, gum, and onions. If possible try to avoid or reduce the amount of these foods you’re eating.
Pace Your Protein
When you’re going hard in the gym, it’s recommend to ingest 1-1.5 grams or protein per pound of aimed body weight. That means if you’re at 180 pounds and you’re looking to pack on the muscle, you should aim for at least 215 grams of protein per day. That’s a hell of a lot ofprotein if you’re not used to consuming that much. Instead of going full ham with that much protein a day, gradually work yourself up to that 215. Start with 175 grams of protein and each day add 10 to 15 grams more — it will be easier on your stomach, and you’ll be less gassy.
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