BEING gassy can be embarrassing and the pain it brings really makes one feel uncomfortable. Releasing gas once or twice  is not bad, what is worrisome is the sound it makes.

Intestinal gas is typically caused by the fermentation of undigested food in the colon. Gas can also form when your digestive system doesn’t completely break down certain components in foods, such as gluten or the sugar in dairy products and fruit.

What are the causes? It could be the food residue in the colon; changes in intestinal bacteria due to antibiotics or other medications; carbohydrate that was not totally digested or absorbed that may cause imbalance of helpful bacteria in the digestive system.

Or it may be caused by swallowed air that migrates to your colon and constipation, when the food waste remains longer in the colon, and it takes longer to ferment.

People with high lactose intolerance can also be gassy when digested food that contains milk or other dairy component.

To prevent accumulating excessive gas, there are tricks to remember:

* Avoid the source. Common offenders include beans, peas, lentils, cabbage, onions, broccoli, cauliflower, bananas, raisins, whole-wheat bread, salads and carbonated drinks. If dairy products are a problem, try low-lactose or lactose-free varieties.

* Lessen fatty and high-fiber foods. Fat slows digestion, giving food more time to ferment. Although fiber aids digestion, too much of it are great gas producers.

* Eat slowly. Try to make meals relaxed occasions. Eating when under stress or  on the run can interfere with digestion.

* Get moving. It may help to take a short walk after eating.