Get to grips with wind

Have you ever had to discreetly slip out of a quiet room to release a build-up of air, felt your tummy make a embarrassingly loud rumble during a meeting or spent an evening suffering from uncomfortable trapped gas? You’re not alone.

We’ve all got guts. Around 25ft of them, in fact. That’s a lot of digestive system to keep running smoothly, and when wind strikes, it can leave you feeling awkward, uncomfortable or frustrated.

Because wind is so often treated as a punchline or taboo subject, many people feel hesitant to talk about what is a completely normal bodily function. At Guts UK, we are here to flush away the stigma!

In this post, we’re getting to grips with wind. From what is actually happening in your body when you pass wind out of your mouth or bottom to common triggers, management tips, and red flags to look out for, let’s dive in.

Please note that this is general information on wind. The information may not be appropriate for someone diagnosed with a specific digestive condition. Where there is information on digestive symptoms and conditions, more details can be found in our online information. If you live with a specific digestive condition and need support for bloating or distension, please speak to your healthcare team.

What is wind?

Wind in your gut is a completely normal part of digestion. In fact, passing wind is a sign that your digestive system is working! Most gut gas is made up of nitrogen, oxygen, carbon dioxide, hydrogen and methane.

Wind generally leaves your body in two main ways:

• Burping or belching: This is the involuntary release of gas from the stomach, usually caused by swallowed air when eating and drinking. It is normal to burp between 20 and 30 times a day.
• Farting (flatulence): This is the release of gas produced during digestion through the bottom. An average, healthy person passes wind through the rectum around 15 times per day, though what is normal varies from person to person.

You might also notice loud gut noises, known technically as borborygmi. These noises happen when the muscles in your bowel contract to move gas, fluids and food through your digestive tract.

What causes wind?

Excessive, loud or uncomfortable wind usually comes down to three main factors:

Swallowing excess air 

Every time we eat or drink, we swallow small amounts of air. However, some everyday habits can increase the amount of air taking a trip down into your stomach, such as:

• Eating too quickly or talking while chewing.
• Drinking fizzy beverages or using straws.
• Chewing gum or smoking.
• Wearing loose-fitting dentures.

Fermentation in the bowel

When undigested food residues (like dietary fibre and certain carbohydrates) pass into your large intestine, your gut microbiome ferments them. This essential process produces gases like hydrogen, methane and carbon dioxide.

• Smelly wind: Caused by microscopic amounts of sulphur-rich gases produced when gut bacteria break down sulphur-containing foods like brassicas (broccoli, cabbage, sprouts), onions and garlic.
• FODMAPs and intolerances: Certain carbohydrates (found in beans, lentils, wheat, milk or artificial polyol sweeteners like sorbitol and xylitol) can produce higher volumes of gas during fermentation, particularly for people with irritable bowel syndrome (IBS) or specific food intolerances like lactose intolerance.

Gut sensitivity and clearance of wind from the body

Interestingly, research shows that people who suffer from troublesome wind often don’t produce more gas than others, but their bowel may simply be more sensitive to normal amounts of air or be slower at clearing it.

How can I manage and prevent excessive wind?

If wind is making you uncomfortable or self-conscious, a few simple lifestyle changes can make a difference.

Adjust your eating habits

• Slow down: Take your time to chew food thoroughly and avoid talking whilst eating to reduce the amount of air you swallow.
• Ditch the bubbles and straws: Swap fizzy drinks for plain water and avoid sipping through straws.
• Rinse your pulses: If using beans or lentils, choose tinned, rinsed varieties over dried ones, as they tend to be more gentle on digestion.
• Add oats and linseeds: Introducing oats or linseeds into your diet can naturally help soothe and reduce intestinal gas.

Move and hydrate

• Gentle movement: A short walk after meals can encourage trapped gas to move through your digestive system more smoothly.
• Drink between meals: Try drinking your fluids in between meals rather than gulping down large amounts while eating.

Check over-the-counter options

Over-the-counter options include:

• Simethicone: Wind relief tablets containing simethicone work by gathering small gas bubbles in the digestive tract together to make bigger bubbles. If you take thyroid medication, check with your pharmacist first, as simethicone can interfere with its absorption.
• Enzyme supplements: Products containing alpha-galactosidase can help break down hard-to-digest sugars in beans and pulses, while lactase enzymes can aid those with lactose sensitivity. Always ask your pharmacist before introducing new supplements.

When should I see a doctor about wind?

While passing wind up to 15 times a day is completely healthy, you should consult your GP if your symptoms are persistent, severe or causing you distress.

Make an appointment to see a doctor promptly if your wind is accompanied by any of these red flag symptoms:

• Unintentional weight loss.
• A persistent change in your bowel habits (such as ongoing diarrhoea or constipation).
• Blood in your poo or bleeding from your bottom.
• Persistent or severe abdominal pain or bloating.
• Difficulty swallowing or chest discomfort (especially chest pain linked with exercise).

Know what’s normal for you with the Guts UK Poo-Torial

Checking your bowel habits regularly is one of the easiest ways to get to know your body and spot when something isn’t quite right.

If you want to decode what your gut is trying to tell you, try our interactive Poo-Torial tool! It offers friendly guidance on the colour, consistency, and frequency of your bowel movements, helping you feel confident about your gut health and knowing when it’s time to speak to a GP.

You’ve read another post in our ‘Get to grips with digestive symptoms’ series!

Digestive symptoms are incredibly common, but they are often seen as taboo to talk about. So far, we’ve learned how to:

• Get to grips with diarrhoea
• Get to grips with constipation
• Get to grips with bloating and distension

Over the coming months, we’ll continue breaking down what’s happening inside your body into digestible chunks (pun intended). We’ll be taking a closer look at common causes of symptoms and sharing practical tips to manage your gut health.

Keep an eye out for upcoming symptom snapshots on:

• Indigestion
• Heartburn and acid reflux

Eager to learn more?

Guts UK is the national charity for the digestive system. We provide expert information and support on over 40 digestive conditions and symptoms. Read our detailed information on wind, or reach out to our Helpline on 0300 102 4887 or by submitting an online contact form.

You can also follow us on social media @gutscharityuk to help us spread the word that our guts deserve better. It’s time for the UK to get to grips with guts!