Why am I so gassy? Let's talk about farts and 6 ways to tame them

Everyone passes wind! In fact, it’s completely normal to pass gas between 13 and 25 times a day, according to NHS guidelines.¹ Yes, that much! It’s your gut’s way of doing a bit of housekeeping.

But what if the gas is excessive, smelly, or accompanied by bloating or discomfort? Let’s take a deeper dive into what’s behind your wind – and what your flatulence might be trying to tell you.

Types of gas (and who makes it?)

Gas is produced as a natural by-product of digestion, especially when gut bacteria ferment the fibre you eat. These bacteria are essential to a healthy microbiome but can sometimes throw a bit of a gas party in your gut.

Here are the five main types of gas you might encounter:

1. Hydrogen

Odourless, but can contribute to bloating, pressure and flatulence.²³

Produced by: Bacteroides, Ruminococcus, and Roseburia species.⁴

2. Hydrogen sulphide

Smells like rotten eggs. Produced in small amounts, it’s usually harmless, but in excess, it can irritate the gut lining.⁵

Produced by: Desulfovibrio, Fusobacterium and Bilophila wadsworthia species.⁶

3. Methane

Also odourless, but it slows down gut motility and is linked to constipation.⁷

Produced by: Methanobrevibacter smithii (a type of archaea, not a true bacterium!)⁸⁹

4. Carbon dioxide

Most is absorbed into your bloodstream and exhaled, but some is released as gas or used by gut microbes to produce other gases like methane or short-chain fatty acids (SCFAs) like acetate.¹⁰ Excess carbon dioxide can contribute to bloating and flatulence.

Produced by: Firmicutes and Bacteroidetes species.¹¹

5. Oxygen and nitrogen

Often swallowed through eating, drinking, or talking. Less about bacteria, more about behaviour.¹²

Why am I so gassy?

Sometimes, gas is a sign of good gut health, but other times, it could indicate an imbalance or sluggish digestion.

Normal, healthy reasons for gas:

High-fibre diet (fruit, vegetables, beans, whole-grains).
Sulphur-rich foods (broccoli, brussels sprouts, cauliflower, eggs).
Fermented foods (kefir, kimchi, or sauerkraut).
Gut bacteria breaking down prebiotics (which actually helps your microbiome thrive).

Note: If any of these exacerbate symptoms, build tolerance slowly. Start small (e.g. 1 TSP or 1 TBSP), and increase gradually.

Potential issues behind excess gas:

Dysbiosis – imbalance of gut bacteria and an increase of pathogenic (“bad”) bacteria.
Overgrowth of gas-producing bacteria (e.g. Escherichia-Shigella or Enterococcus).
Food intolerances – especially lactose, gluten, or FODMAPs
Processed foods – sugars, sweeteners, and carbonated drinks.
Slow digestion from low stomach acid or digestive juices – if food isn’t broken down properly in the upper digestive tract by specific substances, e.g. stomach acid, bile acids and enzymes, it will reach the colon undigested, where bacteria ferment them more, leading to excess gas.
Putrefaction of proteins – especially red meat, can rot in the colon if digestion is sluggish. This may produce particularly foul-smelling gas.
Constipation – trapped stools allow more time for fermentation and gas build-up.
Underlying digestive conditions, such as IBS, IBD or SIBO (Small Intestinal Bacterial Overgrowth) – where bacteria ferment food too early in the digestive process.

Should I be holding in my farts?

We’ve all been there – trapped in a meeting, a date, or a crowded lift, feeling the telltale pressure in your belly… but is it ok to hold in a fart?

Occasionally – yes, it’s totally fine. But regularly holding in flatulence can cause:

Abdominal pain
Bloating
Discomfort
Increased pressure in the intestines

Farting is a natural way for your body to release the gas produced during digestion. Holding it in isn’t dangerous in the short term, but habitually doing so can interfere with gut motility and increase discomfort. So yes, farting is healthy, and finding a time and a place to do so is better than constantly holding it in.

When should I be concerned?

Occasional gas is nothing to worry about – but if you’re experiencing any of the following, it’s worth digging deeper:

Persistent/painful bloating
Foul-smelling gas (especially sulphur-like)
Sudden changes in digestion or bowel habits
Fatigue, brain fog, or skin breakouts alongside gut symptoms
A history of food poisoning, antibiotic use or ongoing gut issues

These could indicate an imbalance in your microbiome, which you can identify with a Chuckling Goat Microbiome Test. This test helps determine what good bacteria you may lack and what pathogenic (“bad”) bacteria may be elevated.

How can I help manage excessive gas naturally?

Here are some simple, practical tools to support digestion and reduce wind:

1. Probiotic support

Introduce fermented foods like our award-winning kefir, which delivers live, active cultures that rebalance the gut and crowd out gas-producing pathogens.

2. Feed the good guys

Fuel the beneficial bacteria with diverse fibres from our Complete Prebiotic and whole foods, encouraging a healthy gut environment. Remember to start slowly, as having too much fibre can cause more bloating and flatulence. The idea is that you are building a tolerance over time. Avoid processed foods, sugars, refined carbs, and carbonated drinks that can damage the good bacteria, feed the harmful pathogenic bacteria, and increase the gases in your gut.

3. Natural anti-microbial remedies (if needed)

If our Gut Microbiome Test shows an elevated level of pathogens (which may be contributing to gas production), one of our Nutritional Therapists will recommend a specific anti-microbial herbal vinegar or tincture to help inhibit their growth.

4. Support digestion

Apple cider vinegar, like the one we use for our antimicrobial vinegars or lemon water, can help stimulate stomach acid. Digestive bitters can help promote enzyme production. Carminative herbs like ginger, fennel, peppermint, coriander, cumin, rosemary, basil, and cinnamon help reduce gas formation and soothe discomfort. It’s also important to support your liver, which helps produce substances like bile that help break down fats in the gut. Check out some of our articles on how to support the gut-liver axis here.

5. Portion control and slow eating

Eat slowly and chew your food thoroughly to help reduce swallowed air and make it easier for your gut to break down the food. Avoid overeating – too much food can overwhelm the digestive system, leading to overfermentation. Try to eat a smaller portion.

Take it one step at a time. If you know beans trigger a gassy episode, don’t have a whole can of them! Start with 1 TSP and then increase to 1 TBSP, and so on, to gradually build up your good bacteria.

6. Lifestyle tips

Gentle movement like walking, light jogging or yoga can help stimulate digestion and help pass gas. Staying hydrated keeps stools soft and moving. Finally, track your triggers – keep a food diary to spot any patterns, intolerances or sensitivities. Remove these for a short time and then reintroduce them slowly.

Gas is part of life – but it shouldn’t feel uncomfortable or embarrassing. If you’re feeling unusually bloated or gassy and your wind is excessive or smelly, it might be time to listen to your gut.

Our Chuckling Goat Microbiome Test can help uncover hidden causes, and our Nutritional Therapists are here to support you every step of the way.

If you found this article interesting, check out our articles on how to support better digestion. If you want to learn more about naturally managing other accompanying digestive issues like diarrhoea, constipation, reflux, and bloating, click here.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.

Why am I so gassy? Let’s talk about farts and 6 ways to tame them