I gasped as I woke up from a peaceful slumber to a loud fart. My sleep was interrupted by my own bodily functions and. It sounded awful and smelled even worse!
I think it’s funny when I pass gas in my sleep. At least, I do if no one else is around to hear me.
Even though it’s embarrassing, farting while sleeping is a pretty natural phenomenon. In fact, most people pass gas between 13 – 21 times a day!
However, that doesn’t mean you have to live with the embarrassment of waking up your partner with a loud “PFFFTTT!” when you’re trying to get some shuteye!
In this blog article, we will go over how to reduce farting while sleeping by providing easy fixes for eliminating excess gas from your system!
But first, let’s start by going over what causes us to fart in our sleep.
What is sleep farting?
Sleep farting is the involuntary passing of gas that happens when you are asleep.
When you eat, your body goes through a process of eliminating food and digesting it. As it does so gas builds up in the digestive tract as well which can be emitted from either end; farting or burping out some air among other ways.
What causes the excess gas?
There are several things that can cause you to produce gas while sleeping.
Certain foods like beans and broccoli may be causing excess gas building up within the digestive system.
If you wear tight undergarments or clothing that is slightly restricting your ability to breathe it can cause more gas to build up in the stomach.
Drinking carbonated beverages like soda and beer will also create excess gas within our system!
There are many more things that can cause you to produce excess gas and we will go over the causes in further detail later on.
Just remember that it’s healthy to pass gas, but if you’re not able to, it may point to a more serious issue.
Irritable bowel syndrome (IBS)
While passing gas is a normal part of the human experience, excessive or painful anal gas evacuation may indicate an underlying health problem and serious digestive disorders.
Irritable bowel syndrome (IBS) affects the large intestine and rectum, often leading to stomach pain or discomfort.
Additionally, these digestive abnormalities may also cause diarrhea and/or constipation.
In some cases of IBS, more gas buildup can lead to a painful experience called fecal impaction – when stool hardens inside the rectum and colon.
If you find yourself in this position, seek medical attention immediately! Understanding the symptoms is key to overcoming health issues like IBS and other digestive problems.
There are many different causes of IBS, some medical and others lifestyle.
Some possible signs include:
– Bloating after meals or passing gas frequently throughout the day
– Abdominal pain that may be relieved by a bowel movement or worsened when sitting down
– Diarrhea or constipation (or both) with symptoms coming on suddenly
– Difficulty swallowing or feeling like food is getting stuck in your throat
If you are experiencing these symptoms, I recommend seeking medical attention.
Celiac disease
Another disorder that may cause an excess build-up of gas is known as celiac disease.
With this inflammatory bowel disease, the immune system reacts to gluten in wheat products by attacking the small intestine. This can lead to abdominal pain and excessive bloating after meals or passing gas throughout the day due to trapped air!
At least 15% – 20% of Americans suffer from undiagnosed celiac disease, and it’s one of the most underdiagnosed autoimmune conditions.
Symptoms of celiac disease include:
– Abdominal pain or discomfort that eases after a bowel movement or is worse when sitting down
– Nausea, vomiting, weight loss and/or abdominal swelling caused by steatorrhea (fatty stool) due to malabsorption issues from your.
– Symptoms of fatigue, anemia and/or bone or joint pain are also possible
If you think this may be the case for you, consult your doctor to get a proper diagnosis and begin treatment immediately.
Remember that it is always best to seek medical attention when experiencing any health issue so please don’t hesitate!
Can you fart in your sleep?
Yes, you most certainly can! The average person farts 13-21 times a day and many of those will happen while we sleep.
While it may be common for people to fart in their sleep, some people tend to do so more than others. Some believe that age is an indicator as well with older adults generally producing more gas than their younger counterparts.
While it may be hard to pinpoint the exact cause of this issue, there are some things you can do in order to reduce how often you pass gas while sleeping!
How to not fart in your sleep: Tips for reducing nighttime and morning gas
Nutrition – Fixing your digestive system
Use low-FODMAP diet to reduce gastrointestinal distress
The low-FODMAP diet aims to eliminate foods that increase gas production in the gut.
Foods such as beans, lentils and legumes are high FODMAP; meaning they contain short chain carbohydrates (called fructans) which cause bloating and flatulence when eaten by some people with sensitive digestive systems.
Eating a low-FODMAP diet can help reduce gas, bloating and stomach pain.
The low-FODMAP way of life involves cutting out foods that are high in FODMAPS for six to eight weeks, then slowly re-introducing them one by one to see how your body reacts.
Drink more water
Drinking more fluids throughout the day can help keep the digestive system moving; avoiding constipation and excessive gas problems.
Drinking fluids has the benefit of moving things through your digestive tract, giving you a flatter belly and less gas overall.
Consume apple cider vinegar (ACV) to help reduce bloating.
Apple cider vinegar is a great natural treatment for reducing bloating and flatulence.
Just mix a tablespoon in water and drink it before meals.
If you don’t like the flavor of ACV, taking it in capsule form is a great option too.
Foods that causes more gas
Avoid cruciferous vegetables
those includes:
- Arugula
- Brussels sprouts
- Broccoli
- Cabbage
- Kale
- Collard greens
- Radish
- Spinach
- Sprouts
- Asparagus – especially if eaten on an empty stomach.
- Turnip
- Wasabi
- Watercress
Eating these foods can cause gas, bloating and digestive discomfort for some people. While it may be okay to eat them every once in a while, it’s best to limit your intake.
Instead, you can supplement them with high fiber foods such as spinach, tomatoes, bell peppers, carrots, and other nutritious plants to help reduce gas.
Avoid dairy products if you’re lactose intolerant
Dairy is tough for some people to digest, so it may be wise to reduce or avoid dairy altogether if you’re experiencing digestive issues.
Instead, opt for some almond or coconut milk to get your dairy fix.
Limit meat consumption
Reducing meat consumption can help reduce bloating and keep things moving through the digestive system efficiently.
If you feel like meat is a necessary part of your diet, opt for leaner cuts and go organic when possible.
Sugary and processed foods are the worst offenders when it comes to digestive problems
Sugary carbs – Anything high in sugar can lead to a host of health issues including weight gain, diabetes and even cancer if consumed regularly.
If you have IBS or any other digestive issue, staying away from sugar might be one of the best things you can do to improve your digestive system.
Gluten and Processed foods
Foods that are processed and contain gluten can cause gastrointestinal distress for some people.
While it may be hard to cut out completely, limiting your intake of these foods will help reduce the problems they might cause in your digestive system.
Drinking or eating foods with artificial sweeteners are even worse; not only can they lead to weight gain, but some studies suggest that they may be carcinogenic.
We recommend staying away from processed foods as much as possible. Instead opt for natural organic whole foods whenever you can.
A gluten free diet is a great way to reduce bloating and get things moving through your digestive system.
If you’re not sure if gluten is causing the problem, try going on a low-FODMAP diet for six weeks then slowly introducing foods back in one by one.
This will help you determine which of these common food culprits are causing problems
Carbonated drinks – Soda pop is not good for your stomach in any way.
Carbonated drinks also cause gas bubbles (carbon dioxide) to form in the digestive tract which can lead to bloating & discomfort. It’s also full of sugar, artificial sweeteners, artificial ingredients & chemicals.
Stay away from these drinks where you can. We recommend drinking more water instead.
Chewing gum
Chewing gum can cause gas and bloating for a number of reasons.
First, the act of chewing forces you to swallow excess air which gets trapped in your digestive system causing uncomfortable belching and flatulence.
Also, some artificial sweeteners used in sugar-free gums may be tough on people with IBS or other digestive issues.
Fried foods
When you eat fried foods, the oil they’re cooked in gets absorbed into your body.
This oil causes indigestion and bloating. We recommend cooking with natural fats such as coconut or olive oil instead of processed vegetable oils.
Also drinking some water after will help digest food and flush it out.
If you have a sensitive stomach, try drinking some ginger tea before going to bed to reduce the chances of flatulence during sleep
Making lifestyle changes
Do Yoga to relax the body
Yoga can help with digestion by relaxing your body and mind.
Yoga has also been known to reduce anxiety, stress, depression & IBS symptoms which are all linked to poor digestive function.
Exercising on a regular basis – 3-4 times a week
Exercise will keep your digestive system working properly by preventing constipation and other health problems.
Also, exercise boosts the immune system which can help prevent many gastrointestinal issues like IBS & SIBO (Small Intestine Bacterial Overgrowth).
Go for a walk before bed to get rid of extra gas in the body
If you have a lot of gas in the body, it’s best to get rid of it before going to bed.
A good way to do this is by taking a walk an hour or so before hitting the hay for some much-needed shut eye.
On top of reducing flatulence during sleep , walking also has many other benefits including improved cardiovascular health, weight loss & stress relief.
Taking supplements and medications
Taking daily probiotic supplements
Probiotics can help improve gut health by allowing good bacteria to flourish in the gut and relieve gas symptoms.
This is especially important if you’ve been taking antibiotics or have SIBO (Small Intestine Bacterial Overgrowth).
A probiotic supplement contains billions of live, active cultures from beneficial bacteria that will maintain a healthy balance within your body.
Adding prebiotic dietary fiber to your diet
Prebiotics help feed the good bacteria in your gut during the digestion process, so taking them with probiotics is a great way to keep both flora and fauna thriving.
Taking it before bed helps avoid bloating and gas during the day by giving the digestive system enough time for beneficial bacteria & yeast fermentation.
Take anti gas pill before bed
Before going to bed, take an anti gas pill like Beano. This will help prevent gas and bloating by breaking down food in the stomach before it gets a chance to ferment & cause bloat.
It’s a safe, fast way to reduce bloating and flatulence without compromising on nutrients you get from beans & veggies.
Reduce bloating with activated charcoal pills
Activated charcoal is a supplement that absorbs toxins in the body. It’s great for reducing bloating caused by yeast, toxins or indigestion and can be taken with probiotics before bed.
However, we recommend using this as a last resort – overuse of activated charcoal can lead to constipation.
If all else fails…
If you’ve done everything possible to reduce bloating and flatulence, but it still persists then seek medical attention immediately.
Conclusion
If you’re looking for natural and organic ways to reduce flatulence, we recommend sticking with a whole food diet. This will help control bloating by limiting sugar intake and avoiding processed foods that cause digestive problems.
A healthy exercise routine is also important because it’ll keep your colon in good condition which reduces the risk of gas during sleep or throughout day-to-day activities.
If all else fails, try taking Beano before bed – this will prevent most flatulence from occurring while allowing your body to get enough nutrients from beans and vegetables without risking constipation due to overuse of activated charcoal pills (which absorb toxins).
