What causes trapped wind?
Everyone gets wind – also known as trapped gas – it is a byproduct of the digestive system.
But if you are getting trapped wind, it can cause bloating and tummy pain.
In this blog, we tackle this common but sometimes uncomfortable issue affecting digestion.
We’ll highlight the causes of trapped wind and give you some tips and advice on how to help prevent and manage the symptoms.
Symptoms of Trapped Wind
So, how does it feel to have trapped wind? Everyone gets it at some stage and you’ve probably experienced one or more of the following symptoms:
- Bloating and stomach discomfort – a pressure in your tummy that can be painful or uncomfortable. Sometimes, your tummy may feel bigger than usual.
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- A feeling of fullness – trapped wind may also lead to a full feeling in your tummy.
- Excessive burping or flatulence – belching or breaking wind is entirely normal, of course, but if you are burping or farting more frequently, this may be related to trapped wind.
- Gurgling or rumbling noises in the stomach – if your tummy feels like it is making more noises than a symphony orchestra, trapped wind, may be the reason.
These are the symptoms, but how does trapped wind occur? Below, we’ll cover trapped wind causes.
1. Swallowing too much air (aerophagia)
If you are eating too quickly, talking or chewing with your mouth open while eating, chewing gum, or drinking through a straw, it can cause excess air to enter the stomach and cause trapped wind.
The name for this is aerophagia; when you swallow too much air, it collects in your digestive system and causes trapped wind, producing unpleasant symptoms such as discomfort, farting and burping.
Aerophagia might be rooted in your habits. For example, if you like a natter while you eat, if you gulp in air while chewing or drinking, or regularly chew gum, this might result in the collection of excess air.
2. Eating gas-producing foods
Life is always a balancing act. Many of the foods that make you ‘gassy’ are actually very good for you but it can be helpful to know what common culprits are.
Among the foods to watch out for are beans, lentils, cabbage, potatoes, apples, corn and onions. It is no coincidence that these foods are all rich in fibre. It’s during digestion process of these foods that gas production occurs.
Beans for instance also contain sugars knowns as alpha-galactosides.
These sugars belong to a carb group called FODMAPs (Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols) which feed the good gut bacteria.
Carbonated drinks and artificial sweeteners – commonly found in fizzy drinks and processed foods – can also contribute to gas buildup in the gut.
3. Poor digestion and food intolerances
If you have a food intolerance your digestive system can struggle to break down food which can lead to excess gas, trapped wind, stomach pain and other indigestion symptoms.
Lactose or gluten intolerance can both result in a disrupted digestion process.
If you are lactose intolerant, your body doesn’t make enough of the lactase enzyme to break down lactose. This is a very common food intolerance.
Gluten intolerance, also known as gluten sensitivity, is when your body finds it difficult to digest gluten. Both of these intolerances can lead to trapped wind and bloating, as well as other nasty symptoms such as tummy pain, diarrhoea, heartburn and headaches.
4. Lack of physical activity
How often are you moving? If you aren’t getting enough exercise, it could be causing your digestion to slow which in turn can that result in trapped wind.
Not only can exercising regularly help to improve your digestion, it can also help to relieve discomfort if you’re feeling bloated.
5. Constipation and slow bowel movements
Constipation and slow bowel movements are other underlying indigestion issues that can be a cause of bloating.
Let’s take a simplified look at the digestion process. Bacteria in your gut digest food and create the end product. But with constipation, that end product sits there for longer and the bacteria continue to do their stuff, creating gas, and trapped wind.
6. Stress and anxiety
You might not associate feeling stressed with trapped wind, but there is a link between anxiety, worry and the delicate digestion balance.
Stress can impact digestion by slowing it down which can cause increased gas production, trapped wind, bloating, constipation and discomfort. It can also speed it up which sometimes means frequent trips to the loo!
If you can beat stress by managing and reducing it, that may help with your digestion and help with tummy troubles such as trapped wind.
7. Digestive disorders like IBS
Excessive gas and bloating is a common symptom of conditions such as irritable bowel syndrome (IBS).
IBS is a digestive disorder which – as with conditions such as lactose intolerance and celiac disease – can lead to a slowing of the digestive system that result in excess gas. When constipation occurs, gas can build up leading to trapped wind.
Final thoughts
Knowing the how and why a condition happens can help to understand the causes and stand a better chance of both alleviating and preventing it.
It’s one thing accepting trapped wind as an occasional and uncomfortable nuisance but if it happens more often it’s comforting to know there are things we can do about it!
