Dear Reader,

On average people pass gas between five and 15 times daily. But built-up pressure from gas can be painful, and passing gas can be embarrassing. Excess gas or gas that produces an especially strong odor may signal health problems such as irritable bowel syndrome or dietary issues such as lactose intolerance. If you’re concerned about your flatulence, consider these initial steps:

Change your cooking approach – Gas-producing foods such as beans, onions, broccoli, Brussels sprouts, cabbage and whole grains may be less if they’re steamed, baked or boiled. Soaking beans and legumes overnight also can help. Limiting or cutting our fried foods is another good measure to try, both for limiting gas and for overall health.
Drink water, not soda – Beverages with carbonation are common culprits for gas and gas pains.
Go slow when adding fiber – Adding too much fiber too fast can cause discomfort. Increase your intake of fiber-rich foods or fiber supplements, such as Citrucel or Metamucil, over the course of several weeks.
Use gas-reducing additives – Although they won’t stop all your gas, nonprescription products such as alpha-galactosidase (Beano) may reduce symptoms.
Limit artificial sweeteners – The sugar substitutes sorbitol and mannitol can produce gas.

If these steps don’t help, talk to your healthcare provider. Excess gas, particularly if coupled with weight loss, diarrhea or abdominal pain, can be an indicator of serious health conditions.