A Woman's Guide to a Healthy Stomach. Jacqueline Wolf

eat, different gases and therefore different odors will be released.

      What foods are notorious bloat causers?

      Bananas, prunes, legumes, pretzels, cabbage, beans and raisins are big culprits. And, of course, dairy products produce bloating in lactose-intolerant people. Sorbitol, the sugar often found in chewing gum, causes gas, too.

      How can I relieve gas and bloating symptoms while driving, or in a meeting, if I can’t rush to a bathroom right away?

      Whenever you’re in for a long haul, visit the bathroom beforehand. And avoid those aforementioned foods that are likely to cause gas and/or bloating. If the trip or meeting is long, take bathroom and walking breaks. I’m also a big fan of relaxation techniques, such as meditation. Is that dragon-lady boss or tailgating driver really worth getting upset about, at the expense of your health?

      Why are some women gassier than others?

      Some women simply swallow air when they get nervous or eat. Some women aren’t able to break down lactose. Still others have issues breaking down the sugar in fruits, called fructose. Some women also eat lots of beans and legumes, which have a nonabsorbable sugar known as raffinose, which is broken down by the resident gut bacteria that cause gas. Women like Elizabeth with irritable bowel syndrome often have gas and bloating—which is worse during the hormonal shifts around their periods.

      What are some of the less common—and more severe—causes of distension?

      Fluid in the belly, known as ascites, is one cause. This fluid can appear for a variety of reasons, from cancer to pancreatitis (inflammation of the pancreas) to cirrhosis (scarring of the liver). Abdominal masses and abdominal hernias are less common causes of bloating and distension. But bear in mind, all these issues are relatively uncommon and can often be detected on physical examination or with radiological tests.

      Okay, so what foods should I avoid to reduce IBS and gas symptoms?

      For IBS symptoms (abdominal pain, diarrhea), you should first try to eliminate “CAF” (caffeine, alcohol, fatty foods). If this doesn’t work and you still have IBS symptoms or gas, try eliminating lactose for one week (milk, ice cream, cheese products). Decrease your meal size and eat smaller amounts more frequently. If this doesn’t work, try decreasing fruits, followed by insoluble fiber. Red meats also seem to be poorly tolerated by some people with IBS symptoms. If all these things fail, sometimes a dietitian can help with an elimination diet.

      Here are some commonly troublesome foods for causing gas:

       Beans and lentils (humans don’t have the proper enzymes to break these tasty treats down. Sorry!)

       Brussels sprouts

       Carrots

       Celery

       Onions

       Apricots

       Bananas

       Prunes

       Raisins

       Pretzels

       Wheat germ

      Beano, an over-the-counter preparation of the enzyme galactosidase, may help prevent the gas formed from the digestion of beans and peas. Women with bloating should avoid lactose and see if it makes a difference in bloating and gas. If it doesn’t, you could go back to lactose. Sometimes it is not just the lactose but the milk proteins that cause belly discomfort.

      Warning! Foods with lactose:

       Milk

       Cream

       Cheese

       Butter

       Yogurt

       Ice cream

      What if I change my diet? I’ll do anything! Give up ice cream! Throw away the wine! Will that help?

      Many people report that diets for IBS and gas help. Unfortunately, not all diets help all people. One diet that helps one person may make another person worse. If allergy testing reveals food allergies, then elimination of food triggers may help symptoms. It is important for everyone to try to associate symptoms with a possible food that may have been eaten within the previous six hours (usually during the most recent meal). Keep a food diary! If there isn’t a pattern, and allergies aren’t found, there are certain things you can do to try to see if they help. Irritants to the gut, causing an increase in stimulation of gut movement and perhaps pain, are coffee, caffeine, alcohol, fatty and fried foods, and large meals in general.

      As I mentioned before, some people get gas and pain from lactose, fructose or sorbitol. Insoluble fiber, mainly found in whole grains, raw vegetables and fruits, are often rough on the stomach. This may be due to the bacteria in the bowel eating up some of the fiber that gets to them or the stimulation of the bowel to have more contractions. However, it’s hard to predict which foods will be tolerated and which won’t.

      I need help and I need it now. Can’t I just run down to the local drugstore?

      For gas, a simple treatment, such as simethicone (Gas Relief, Gas-X), works wonders. To reduce spasms, try enteric-coated peppermint capsules, sold under the name Pepogest at nutrition stores and specialized health-food grocery stores. Charcoal also binds the gas, and you can buy it as CharcoCaps. Keep in mind that charcoal turns the stool black, so don’t be alarmed when that happens to you. Also, be sure not to take CharcoCaps with other medications, as it can bind up the medications so that they may not be absorbed effectively into your body. Pepto-Bismol may also be helpful to remove or decrease some of the foul odors.

      Can’t I just wear a “filter” in my underwear, kind of like the filter in my air conditioner?

      Panty liners and underwear designed to absorb odors are available on the Internet, and I think they work pretty well. One study tested how well different products worked. Carbon fiber briefs extract almost all the foul-smelling gases, while pads made of fabric-covered charcoal absorb 55 to 77 percent of sulfide gasses. Cushions with carbonized cloth might also help. Sexy they’re not, but then again, neither is a foul aroma.