However, we also know that eating more fibre inevitably leads to more… well, farts, as the bacteria living in our gut feast on the fibre we’ve ingested and let off their own gassy emissions.
This leads many people to be naturally wary of foods like beans, chickpeas and lentils that are so vital for reducing your cancer risk but have such embarrassing consequences.
There’s no reason to let fear of farting stop you from eating more fibre — here’s our five tips for living with farts.
Find a scapegoat
This is a classic for a reason. Dogs, cats and small children can be found in abundance and are unable to defend themselves against your accusations. The only drawback is the prickling of your own conscience, and possible retaliation from the child or cat. Dogs are notoriously forgiving.
Get moving
It makes sense that if you’re outside, any extra emissions will be much less noticeable. Moving around will also help your body to move food through your digestive system more quickly and help to release any trapped gas. WCRF has a great Activ8 programme designed to help get you moving.
Use it as an educational tool
Did you know you produce 10 to 20 farts a day, letting out between 500 to 1,500 milliliters of gas in total? Or that some doctors claim the average speed is about 7mph (that’s a light breeze on the Beaufort Wind Scale)? Or that world-famous theologian and list enthusiast Martin Luther had Irritable Bowel Syndrome so bad it informed lots of the language he used to write about the Bible and the Pope? Your untimely gas could be a fascinating conversation starter about human biology, nautical measurements, or Reformation theology.
Mix up your diet
If you find one type of food, such as beans, are making you gassier, you can experiment with different types of foods. The fibre found foods like beans and nuts is known as insoluble fibre, meaning it doesn’t dissolve in water and so is more likely to cause gas. Try switching to foods high in soluble fibre, like fruit and oats. WCRF has some great free recipes that can help you get fibre into your diet in a way that works for you.
Own it
Passing gas is a natural bodily function that’s only seen as rude because of societal convention. Holding in your wind can actually be harmful to your health, causing stomach pain and bloating. Flatulence can also be a useful diagnostic tool for conditions like IBS, so really, it’s better out than in.