My mother is the proudest farter I know, although my younger brother comes close. Ever since he was a young child, he has been able to fart rather musically, pumping out rhythmically to a vaguely familiar tune you can’t quite identify with a grin on his face, index fingers pointed to the sky while dancing a funny little jig, wiggling his bum.
Meanwhile, Mum farts loudly and then exclaims, “That was a good one!″ before carrying on her conversation with you or continuing with whatever activity she’s in the middle of. If you pull her up on her windy behaviour, she just giggles and justifies it by quoting her dad: “Better out than in.”
My grandfather would usually follow this up with, “Snuff it up and help awah wae it” (translation for the non-Scots: “Sniff it up and help away with it”). My family has clearly made farting an activity to be proud of or at least part of your skill set. But, thankfully, even my family recognise that farting in public or company other than closest family is not socially acceptable. A situation where sharing is most definitely not caring.
It does make me think, however, about a conversation I had with a prominent gastroenterologist I was working with on a TV show about gut health. She told me about a patient she had who worked as a roofer, so he spent most of his time outside. He had only started to experience gut problems when he moved in with his fiancée. You can imagine the farting practice would differ between the open-air environment of his work and the romantic milieu of his home life. His story was apparently typical of many of her patients, leading her to conclude to me that the root of many people’s gut problems was quite literally “holding in too many farts”.
Now, before you start letting them rip at will, blaming me for your uncouth behaviour, let’s have an agreement. We can all take lessons from my grandmother. She would go to the toilet just to fart. Seriously, she really did. But I think heading briefly outside is just as acceptable.
The thing is that being indoors in close proximity to others for large chunks of our time is a relatively new experience. A Canadian study, as an example, found that people spend almost 90 per cent of their time indoors and a further 5 per cent in vehicles. This is in stark contrast to our ancestors, especially if you go back to hunter-gatherer eras where a majority of time would have been spent outdoors. Not only that but they would also have been remarkably more active.
We can get a good picture of this by studying contemporary hunter-gatherers living today. A study of BaYaka children in the Republic of Congo found they spent over three hours in moderate to vigorous activity every day, with a further three hours of light activity. This is in stark contrast to children living in developed countries where rather than being outdoors hunting and foraging for food, our children are indoors sitting in classrooms, in vehicles, or in front of screens at home for much of the day.
This is relevant to gut health because activity stimulates an active gut. In contrast, inactivity leads to a sluggish gut, which can lead to more gas being produced and more of that gas being trapped. Here’s how.
How fibre, gas and movement are linked
Slower gut motility = more fermentation
Physical activity stimulates peristalsis – the wave-like contractions that move food and gas through your intestines. When you’re sedentary, digestion hits the brakes. Food lingers in the gut, giving bacteria extra time to ferment whatever undigested leftovers are hanging around (and spoiler alert: it’s rarely the good stuff). What happens? More gas.
Constipation can worsen gas build-up
A sluggish gut often leads to constipation. When stool slows to a crawl, more water is absorbed leaving increasingly tough, stubborn poo that is hard to move. This creates a double whammy: more gas and a physical blockage that makes it harder to release.
More trapped gas = more discomfort
Movement helps push gas out of the digestive tract. Ever taken a post-meal walk and felt miraculously de-bloated? That’s peristalsis in action. Inactivity lets gas linger, leading to bloating, cramping and awkward unbuttoning of your waistband. If this happens to you, see if can remove yourself to a private spot and try the aptly named yoga posture wind-relieving pose – it can offer some relief.
Wind-relieving pose (pawanmuktasana)
This pose gently massages the intestines, encourages peristalsis and can help release trapped gas (hence the name). Try it to reduce bloating and help to relieve constipation. You might just feel some instant relief.
- Lie flat on your back on a yoga mat or a comfortable surface, legs extended and arms relaxed by your sides.
- Bend your right knee and bring it towards your chest.
- Wrap both hands around your knee, gently pulling it closer to your body.
- Lift your head and chest slightly, bringing your nose towards your knee (optional for a deeper stretch).
- Hold for 20 to 30 seconds, breathing deeply into your belly.
- Release the leg slowly back to the floor and switch sides, bringing the left knee in.
- For a full version, hug both knees to your chest, clasping your hands around them, and gently rock side to side.
- Hold for another 20 to 30 seconds, then release and rest.
Tips:
- Breathe deeply – inhale through the nose and exhale through the mouth to encourage relaxation and digestion.
- Keep your lower back on the floor – don’t force the stretch.
- Try it after meals if you feel bloated or gassy but wait at least 30 to 60 minutes post-eating.
Posture matters too
Long stretches of sitting – especially with a slouch – compress your abdomen and slow gas transit. That’s why lengthy road trips, long-haul flights and marathon Zoom meetings can leave you feeling puffed up like a sourdough starter.
Keep moving to keep things moving
A 2024 study found that time spent doing “high light” physical activity – think gardening or painting – was linked to significantly faster colonic transit. So, while hitting the gym three times a week is great, it’s the cumulative, low to moderate intensity motion throughout the day that really keeps your bowels humming.
Fibre is the missing link
Fibre is the linchpin tying this all together. It keeps things moving, feeds the good gut bugs and gets you to the toilet on time. But fibre is a team player, and it needs the right environment to excel – adequate hydration and movement being key – or that roughage can turn from broom to brick in your gut.
Healthy gas
The goal is not no gas. Producing gas is a normal by-product of gut fermentation processes and will happen when you consume fibre. In fact, moderate gas production is a sign that your gut bacteria are thriving.
The trick is helping your body manage that gas naturally – through movement, good posture, enough fibre diversity and a little humour. Better out than in!
Fart facts: The secret life of gas
Ever feel like you’re gassier than the average person? Relax – you’re probably right on track. Here’s what science says about your inner wind turbine.
How much gas do we actually produce?
The average person passes 13 to 21 farts a day. (Yes, even your very dignified boss or yoga teacher.)
Where does it come from?
Most intestinal gas comes from fermentation of fibre types by gut bacteria – a completely natural, healthy process. Some gas is swallowed air, especially if you eat fast, chew gum or drink fizzy drinks. This may come up in a burp too.
Which foods are the gassiest?
Beans, lentils, cruciferous veg (for example, broccoli, cauliflower and brussels sprouts), onions, garlic, apples, wholegrains and dried fruits are top culprits – because they’re high in fermentable fibre (which also means they’re great for your gut).
Is it normal for fibre to cause more gas?
Yes! Especially at first. If you’re ramping up your fibre intake quickly, expect a few extra toots. The good news? Your gut microbes adapt. Gas often decreases after a few weeks as your system rebalances.
Can you fart on command?
Some yoga poses (like the wind-relieving pose mentioned above) can help. So can walking (yep, the “fart walk” really is a thing), gentle squatting or even a bit of belly massage.
Fun facts for your next dinner party (or maybe not)
Farts are typically made of nitrogen, hydrogen, carbon dioxide, methane and tiny amounts of sulphur – the last one being largely responsible for any smell.
Edited extract from The Fibre Factor (Penguin Random House Australia) by Dr Joanna McMillan, out March 24.
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