Gut Health for Pilots, Flight Attendants, Air Traffic Controllers and Other Aviation Professionals

Farts, Poop, and Other Unmentionables (Part 2)

Back at it – we have so much to talk about related to poop and farts because this topic is critical to everyday comfort and long term health, including mental health. Making changes to help your gut can give you immediate relief, and over time will have incredible benefits. So, without further ado, let’s dive into the world of farts, gas, and bloating.

Gas & The Gut Microbiome

Farts and burps are normal, until they’re not. Many factors can impact abnormal gas production, in fact by testing for gas that comes up (released in our lungs), rather than down (farts), we can test for some of these common problems like lactose intolerance or SIBO (small intestinal bacterial overgrowth). Our gut microbes are responsible for the majority of our gas and (drum roll please) the intensity of the smell. Hydrogen sulfide gas¹ is the culprit for your stinky farts and certain foods and bacteria can increase the amount of hydrogen sulfide gas produced.

Contrary to popular belief, a higher intake of plant-based foods may produce less hydrogen sulfide gas compared to an animal-based Western diet². You might be thinking "that doesn’t make sense, beans give me the worst gas!". And yes, they can do that and it’s why adding fiber slowly can help the gut bacteria adapt to changes in the diet without being a problem. Our microbiota (the bacteria that live in our gut) fluctuates with short-term dietary changes, and in order to have sustained change in our gut, we need long-term dietary changes. If you’ve ever found yourself saying something like “oofff… that’s a broccoli fart” or “yikes… meat farts are coming in hot” or your coworkers groan when you bring “fart soup” for lunch – you’ve already identified that diet impacts gas production.

Normal vs. Abnormal Gas Production

How do you know if what you’re experiencing is a natural response to metabolism? Ask yourself the following questions and if you answer yes to any of these, it may indicate your gut microbiome is underperforming and it’s time to consult a gut health specialist:

1. I only poop 2-3x/week (pooping allows the gas to escape)
2. I use force to burp or fart
3. My gas causes major discomfort (cramping and bloating)
4. Certain foods make me feel like I ate a balloon
5. I notice that some days my gas is much worse than others
6. I produce more than 200 mL of gas in one day (ha! Just kidding, the only way to know that is if you have a tube collecting the gas; very awkward to work that way)

Aviation Professionals and Intestinal Gas

The change in pressure experienced during flight allows gas to build up and can intensify cramping, bloating, and discomfort to the point where you might even notice you pass more gas during flight. So, while you consider making dietary changes, it is best to start off-shift to allow your gut to adjust before you start eating fiber that ferments in the gut and increases gas.

Making the Shift to a Healthier Gut

If you’re feeling intimidated by the right way to make changes, you’re not alone! But, there are some easy, simple steps you can start today that will lead to big changes down the road.

1. Make changes slowly but consistently. The small things add up to major changes in a year!
   
   • Grab an apple or other piece of fruit every day.
   • Have a salad with leafy greens one day, then do a grain bowl the next day.
2. Add water with every addition of plant foods (general rule of thumb is 8 oz (1 cup) of water for every 5 grams of fiber (~1/2 cup of oats).
3. Talk to a health care provider if you experience extreme discomfort – there might be more to this that needs attention.
4. Try these things at home before going on shift.

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References

1. Suarez, F. L., Springfield, J., & Levitt, M. D. (1998). Identification of gases responsible for the odour of human flatus and evaluation of a device purported to reduce this odour. Gut, 43(1), 100–104. https://doi.org/10.1136/gut.43.1.100
2. Teigen, L., Mathai, P. P., Lopez, S., Matson, M., Elkin, B., Kozysa, D., Kabage, A. J., Hamilton, M., Vaughn, B. P., Sadowsky, M. J., & Khoruts, A. (2022). Differential hydrogen sulfide production by a human cohort in response to animal- and plant-based diet interventions. Clinical Nutrition, 41(6), 1153–1162. https://doi.org/10.1016/j.clnu.2022.03.028

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