Let’s be Honest - Everyone Farts. So, Let’s Take Away the Shame and Talk About What’s Really Going on. Plus When to Pay Attention

It’s one of those universal body functions we all pretend doesn’t happen, but it’s actually a fascinating window into how your digestive system works. The average person passes gas 10–20 times a day, and that’s completely normal. In fact, not farting at all would be more concerning than doing it too often.

A fart — or more politely, flatulence — is simply gas leaving the digestive system through the rectum. This gas is made up of swallowed air (oxygen and nitrogen), and gases produced by bacteria as they break down food in your large intestine — mainly hydrogen, carbon dioxide, and methane.

It’s your gut’s way of saying, Job done! — clearing out the air and by-products that build up during digestion.

Your gut bacteria ferment food that hasn’t been fully digested in the small intestine — especially fibres, starches, and sugars — and that process creates gas. A healthy, balanced microbiome will produce some gas daily as part of normal function.

Are Farts Good or Bad?

Mostly good — they’re a sign that your digestive system and microbiome are active and functioning.

But, like most things, it’s about balance. Gentle, occasional gas that passes without pain is a sign of normal fermentation. Constant bloating, pressure, or very smelly gas can suggest an imbalance — whether that’s swallowing too much air, eating too fast, or your gut bacteria struggling to digest certain foods.

So farts themselves aren’t bad — they’re a form of feedback. A small, funny message from your gut.

Why We Fart More After Certain Foods

Some foods naturally create more gas because they’re harder to break down. Think of them as high-fermentation foods — they’re gut-healthy, but lively.

• Beans, lentils, chickpeas — full of oligosaccharides that bacteria love to ferment.

• Cruciferous veg like broccoli, cabbage, kale, Brussels sprouts — great for detox pathways, but high in sulfur compounds.

• Onions, garlic, leeks — contain fructans, which feed gut bacteria but can cause gas in sensitive people.

• Dairy — if you’re lactose intolerant, the sugar in milk ferments instead of being digested.

• Carbonated drinks — literally add air to your system.

• Processed sweeteners like sorbitol and xylitol — poorly absorbed and easily fermented.

A plant-rich diet is naturally more “gassy,” but that’s often a good sign — fibre feeds beneficial bacteria. The trick is to build up these foods gradually so your microbiome can adapt without rebellion.

The Science Behind the Smell

Here’s where it gets interesting:

Most farts don’t smell at all — about 99% of the gas is odourless. It’s the remaining 1% of sulfur-containing gases that create the scent.

Compounds like hydrogen sulfide, methanethiol, and dimethyl sulfide are produced when your gut bacteria break down sulfur-rich foods like eggs, meat, garlic, and cruciferous vegetables.

So, a smellier fart doesn’t necessarily mean something’s wrong — it often means your gut bacteria are working on a sulfur-heavy meal.

That said, a sudden, strong change in odour or frequency can signal your gut bacteria are out of balance or that food is fermenting for too long in the digestive tract.

Pressure, Pain, and Sound — The Body Language of Gas

The type of fart you produce can reveal a lot about how your digestion’s running.

If gas passes quietly, your system is generally balanced — pressure builds gently, and your intestinal muscles are doing their job moving things along.

When gas gets trapped or delayed, it builds pressure, which stretches your intestinal walls. That can feel like bloating, sharp cramps, or the need to unbutton your jeans. Trapped gas often happens when your gut motility (movement) is sluggish, or you’ve eaten quickly and swallowed air.

High-pressure farts — the louder, “trumpet” kind — happen when you hold gas in too long or your pelvic muscles are tense. The sound itself is just vibration: the gas pushing through the anal sphincter at varying speeds.

Low-pressure farts, the soft ones that sneak out quietly, are actually a sign your digestive system is relaxed and efficient.

If you often feel pain before passing gas, it can point to constipation, IBS, or sensitivity in your gut-brain axis — where stress tightens digestion, trapping air. The gut and nervous system are deeply connected, so stress can literally make your gas louder and more uncomfortable.

What Your Farts Can Reveal About You

Your fart frequency, smell, and timing can say more about your health than you might think.

• Frequent, odourless gas usually means your digestion is efficient and your microbiome is thriving.

• Rare, strong-smelling gas could mean low fibre intake and a diet heavier in protein or fats.

• Sudden changes (more gas, smellier gas, or painful gas) can be linked to stress, medication, or subtle intolerance.

• Morning farts are often a sign your digestive system is kicking into gear after a night of rest — completely normal.

There’s even some research suggesting that small amounts of hydrogen sulfide — yes, the “rotten egg” gas — may have anti-inflammatory and cell-protective effects in the colon. So while it might not smell ideal, it’s part of your body’s balancing act.

How to Support a Healthier Flow

Gas is normal — discomfort isn’t. The goal isn’t to eliminate farts, it’s to keep things moving smoothly and pain-free.

Here’s how to encourage a healthier flow:

1. Eat slowly: Most excess gas isn’t from what you eat — it’s from how you eat. Talking while eating, gulping drinks, or rushing meals makes you swallow more air. Slow down, chew well, and notice how your stomach feels before, during, and after meals.

2. Stay hydrated: Water keeps food and fibre moving through your intestines, preventing build-up and fermentation. Aim for steady hydration through the day — not all at once.

3. Move your body: Walking after meals, gentle yoga twists, or even light stretching helps gas travel naturally through your intestines. It’s one of the simplest ways to relieve pressure fast.

4. Add fibre gradually: If you’ve recently started eating more plants or legumes, give your gut time to adapt. Your microbiome needs practice digesting certain fibres — small, steady increases work better than sudden jumps.

5. Mind your food pairings: Eating very sweet foods with high-protein or high-fat meals can slow digestion and increase fermentation. Lighter, balanced meals tend to produce less gas overall.

6. Try mindful breathing: Stress tightens the gut and slows motility, leading to trapped gas. Taking a few slow, deep breaths before and after eating can help your body switch into “rest and digest” mode.

7. Consider pro and prebiotics: a good probiotic supplement can help calm the storm. Probiotics top up the friendly bacteria that keep digestion smooth and gas production balanced. Pairing them with a prebiotic supplement gives those good bacteria something to feed on, so they actually stick around and thrive. Think of probiotics as the team, and prebiotics as the fuel.

8. Fermented foods: like kefir, yoghurt, sauerkraut, and kimchi feed the “good” bugs in your gut, helping digestion run smoothly so there’s less fermentation — and less funky fallout.

9. Activated charcoal: This works differently. It binds to gas-causing compounds and can neutralise odour before it escapes. It’s not an everyday fix (save it for the days your gut feels extra gassy).

When to Check In

Most gas is harmless. But if it’s constant, painful, unusually smelly, or paired with bloating, fatigue, or changes in bowel habits, it might be time to check for things like food sensitivities, IBS, or bacterial imbalance. Gas can also spike during times of high stress, antibiotic use, or after travel — all of which temporarily shift the microbiome.

Real Talk

Farts are simply your gut’s punctuation marks — small signs that your inner ecosystem is alive and doing its job. They’re funny, yes, but they’re also feedback. A sign that digestion, fermentation, and even your nervous system are in conversation. So next time you feel bloated or hear a little rumble, maybe skip the embarrassment — and instead, take it as proof your body’s working exactly as it should.

Love from Fallon, with intention xox

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