‘Farted in public’: After Priyanka Chopra’s ‘oops’ moment, understand the importance of gut health

Believe it or not, Priyanka Chopra's recent revelation was ‘gut'sy. While the actress is known to speak unabashedly on relevant issues, her recent confession about farting silently in public smelled of relatability for her fans. She spoke of wanting to forget this embarrassing memory forever at ‘The Late Show with Mo Gillian.'

On the flip side, her fans felt connected to her more than ever. Be it silent, loud, stinky or odourless, farting is a regular occurrence in everybody's life though a select few individuals might deny it. Farting a couple of times during the day is normal however farting at all times indicates poor gut health.

After Priyanka Chopra spoke of this by also sharing how having Mexican food for lunch led to this ‘oops' moment, we spoke to health experts to understand the relationship between food and our gut health and ways to keep ourselves from farting.

What is farting and what causes it?
Dr Arun Pillai, a lifestyle and health management expert, wellness director at Dharana Shillim says, "Farting and gas, medically known as flatulence, are natural processes of the digestive system."

There are several factors that contribute to the production of gas in our bodies.

Pillai lists down common factors that can result in the formation of gas:

Diet: Foods high in carbohydrates, such as beans, lentils, cabbage, onions and broccoli can lead to increased gas production. Similarly, carbonated drinks and certain artificial sweeteners can also contribute to gas formation.

Stress and anxiety: Emotional factors can affect digestion, leading to increased gas production in some individuals.

Swallowing air: When we eat or drink quickly, consume carbonated beverages or even chew gum, we inadvertently swallow air which in turn can accumulate in the digestive system and is released as gas.

Digestive disorders: Conditions like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD) and celiac disease can disrupt the normal functioning of the digestive system and lead to excessive gas.

Medication and supplements: Some medications, such as antibiotics can alter the balance of gut bacteria leading to increased gas production.

Gut bacteria: The bacteria present in our gut play a vital role in digestion. When undigested carbohydrates reach the large intestine, the bacteria ferment them producing gas as a byproduct.

What is Gut?
Tanisha Bawa, gut health expert & certified nutrition coach, founder of ‘TAN|365' explains, "Gut is the largest immune organ of our body. It acts like a gatekeeper, keeping pathogenic bacteria and toxins out. The gut cells also produce a variety of immune cells that help in fighting infections. The gut microbe has an impact on how our immune system responds to infections like allergies, toxins etc."

Bawa lists down some common signs of an unhealthy gut:
1. Poor skin
2. Bloating
3. Abdominal pain
4. Allergies
5. Unintentional weight gain or weight loss
6. Indigestion

What is gut health? Why is it important to keep gut clean?
Pillai says, "Gut health refers to the optimal functioning and balance of the gastrointestinal tract, which includes the stomach, intestines and the complex community of microorganisms residing within it. A clean and healthy gut is crucial for our overall health for several reasons like digestion and nutrient absorption, immune system support, reduction of inflammation as well as mental and emotional well-being. To maintain a healthy gut flora, it is important to adopt a holistic approach that includes a balanced diet, proper hydration, stress management as well as the level of probiotic and prebiotic."

While farting and gas are normal bodily functions, persistent or severe symptoms should be evaluated by a healthcare professional for proper diagnosis and treatment. If not treated in time, persistent gas issues can lead to nutrient deficiencies, dehydration and other such complications.

What food items lead to poor gut health?
Bawa says, "Probiotic food items like pickles, kombucha, vinegar etc are known to increase the gasses in the body and worsen the symptoms of poor gut health. You must also avoid overconsumption of high FODMAP foods as they would be difficult to digest."

"FODMAP stands for:
F = Fermentable
O = Oligosaccharides (3-10 sugars)
D = Disaccharides (2 sugars)
M = Monosaccharides (1 sugar)
A = and
P = Polyols (sugar alcohols)

FODMAPs are difficult to digest because they are poorly absorbed in the gut, especially in the case of those who have weaker gut health and are struggling with issues like IBS or SIBO. These people tend to be hypersensitive to the digestive effects of high-FODMAP foods due to altered gut motility and gut flora composition. High FODMAP foods include dairy, wheat-based products, beans, lentils, veggies like asparagus, cauliflower, artichokes etc."

Other common culprits that can contribute to increased gas production include consuming excessive carbonated drinks, artificial sweeteners, dairy products, onions and garlic as well as beans and legumes. You must also consume gluten products in limited amount for a clean gut.

Pillai adds, "It is important to note that individual tolerance can vary based on factors like gut microbiome composition and overall digestive health and hence these foods may not cause gas for everyone. Remember, a balanced and varied diet is essential for overall health, so it's not necessary to completely eliminate these foods."

What lifestyle changes should be made to improve gut health?
Bawa says, "The foods you consume as a part of your daily diet have a major impact on the microbial composition in the gut. To boost your gut health, you need to increase the good gut bacteria and this can be done by eating meals that support your gut which include the following:

1. Rainbow of plant-based food and dietary fibre
This not only makes your plate look great but is also important for consuming diverse sources of fibre. Consuming adequate fibre supports your cardiovascular and your digestive health. It is also linked to glycaemic control for diabetes and maintaining a healthy weight.

Include complex carbs like millet, amaranth, quinoa, and lentils; fruits like berries, apples, citrus fruits; vegetables like zucchini, bell pepper, carrots, broccoli etc. as a part of your daily meals.

2. Probiotics
Probiotics are beneficial microorganisms which can be found naturally in fermented foods or in the form of supplements. Probiotic consumption has been linked to disease prevention, and immune support and helps against gastrointestinal infections. Probiotic foods like kefir, tempeh, and Greek yogurt can be consumed.

3. Prebiotics
If you include probiotics in your diet, they will need prebiotics to help your gut improve. Prebiotics are non-digestible food ingredients that feed on probiotics in your gut. They have been linked to improved immune system, nervous system, cardiovascular and bone health. Foods rich in prebiotics include garlic, onion, ripe bananas, watermelon, apples, cherries, cashews, chia seeds and pistachios, etc.

4. Good fats
Good fats improve your mood as they stimulate the happy hormone, Serotonin. When you eat enough good fats you will observe a positive change in your mood. Load up on good fats like nuts, nut butter, avocado, egg yolks, olive oil, etc.

Besides this, Pillai also suggests striking a balance, practising mindful and moderate eating and listening to your body's response to seek digestive comfort. In addition to this, you must hydrate adequately, reduce the intake of processed foods, get sufficient sleep, manage stress and limit alcohol intake and smoking.

What natural foods can be used to treat gastric issues instead of taking tablets?
Pillai lists down some food recommendations to reduce the requirement for medicinal intake to improve digestive discomfort:

Ginger
Ginger has natural anti-inflammatory properties and can aid digestion. Consuming ginger tea or adding grated ginger to meals can help alleviate gas and bloating.

Peppermint
Peppermint has been traditionally used to soothe digestive discomfort. Drinking peppermint tea or incorporating fresh mint leaves into your meals can provide relief from gas.

Fennel
Fennel seeds have carminative properties, meaning they can help reduce gas and bloating. Chew on a teaspoon of fennel seeds or drink fennel tea after meals for digestive relief.

Pineapple
Pineapple contains an enzyme called bromelain, which aids digestion and can help reduce gas. Enjoy fresh pineapple as a snack or include it in your meals for its digestive benefits.

Papaya
Papaya contains an enzyme called papain, which assists in breaking down proteins and promoting digestion. Eating ripe papaya or drinking fresh papaya juice can help.

Yogurt
Probiotic-rich foods like yogurt can help restore the balance of beneficial bacteria in the gut. Choose plain, unsweetened yogurt to support a healthy gut and alleviate gas issues.

Cumin
Cumin seeds have carminative properties and can help reduce gas and bloating. Add roasted cumin powder to your dishes or drink cumin tea for digestive relief.

What home remedies can help relieve gas issues instantly?
Listed below are Pillai's most trusted natural home remedies she strongly suggests for those suffering from gut health issues.

1. Peppermint tea
Peppermint has antispasmodic properties that can help relax the muscles of the gastrointestinal tract, reducing gas and easing digestive symptoms. Additionally, peppermint tea has a calming effect and can help relieve stress and promote relaxation.

2. Chamomile tea
Chamomile tea is known for its soothing properties and can help relieve gas and digestive discomfort. It has anti-inflammatory and antispasmodic effects on the digestive system, which can aid in reducing gas and bloating.

3. Warm Ginger Water
Drinking warm ginger water can provide relief from gas. Ginger has natural anti-inflammatory and digestive properties that help soothe the digestive system, reduce gas and promote healthy digestion. It can also alleviate nausea and improve overall digestion.

4. Apple Cider Vinegar
Diluting a tablespoon of raw, unfiltered apple cider vinegar in a glass of water and drinking it before meals can aid digestion and reduce gas. Apple cider vinegar helps stimulate digestive enzymes, promotes proper stomach acid production, and supports the breakdown of food, thereby reducing gas and bloating. It is important to note that individuals with acid reflux or ulcers should avoid consuming apple cider vinegar.

While these cater to persistent minor gut health issues, if the symptoms get worse with time and last for a long time, it is best to consult your doctor.

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