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This article was medically reviewed by Janice Litza, MD. Dr. Litza is a board certified Family Medicine Physician in Wisconsin. She is a practicing Physician and taught as a Clinical Professor for 13 years, after receiving her MD from the University of Wisconsin-Madison School of Medicine and Public Health in 1998.
There are 15 references cited in this article, which can be found at the bottom of the page.
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Experts agree that while gas is completely normal, excessive bloating, belching, and flatulence can be uncomfortable, painful, and frustrating.[1] Research suggests that if you are experiencing persistent problems, there are a few different dietary and lifestyle changes you can make to reduce your gas buildup. Studies also show that over-the-counter and prescription medications can be helpful to relieve some or all of your symptoms.
Steps
Method 1
Method 1 of 3:
Changing Your Diet
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1Try to keep track of which foods cause your symptoms. If you routinely experience gas pains and bloating, keep a log of everything you eat and drink. When you have symptoms, check your log and note foods that might be giving you trouble. Then see if cutting those foods from your diet helps.[2]
- For example, you might pass gas excessively and feel bloated after eating a big bowl of ice cream. Limiting or cutting dairy products could provide relief.
- Foods affect people differently, so try to find out what’s causing your issues. You might find that all common gas-causing foods give you trouble, or that 1 or 2 items cause your symptoms.
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2Cut 1 food group at a time from your diet to find the culprit. The most common gas-causing foods contain hard-to-digest carbohydrates, fiber, and lactose. Try cutting dairy products from your diet for a week, and see if your symptoms improve. If you’re still gassy, try avoiding beans, broccoli, cauliflower, and cabbage.[3]
- If you still experiencing gas, try reducing your fiber intake. See if cutting down on whole grains and bran helps.
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3Avoid items that contain sorbitol, such as gum, candy, and soft drinks. Sorbitol is an artificial sweetener that causes gas. While sorbitol can make you gassy on its own, products that contain it often cause or worsen gas in other ways.[4]
- For example, carbonated beverages cause gas, and soft drinks that contain sorbitol can be even harder on your digestive system.
- Swallowing air can cause bloating, and you swallow more air when you chew gum and suck on hard candies. You might be even more gassy if you’re chewing gum or candy contains sorbitol.
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4Stay away from beans, vegetables, and fruits that cause gas. Beans and some fruits and veggies contain carbohydrates that are hard to digest. Avoid or eat less broccoli, cauliflower, cabbage, Brussels sprouts, apples, pears, prunes, and prune juice.[5]
- Fruits and veggies are an important part of a healthy diet, so don’t cut them out entirely. Instead, go for options that are easier to digest, such as lettuce, tomatoes, zucchini, avocados, berries, and grapes.
- To make beans easier to digest, soak them in warm water for at least an hour before cooking them. Be sure to discard the soaking water and cook them in fresh water.
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5Work on cutting fatty foods from your diet. Do your best to avoid greasy, high-fat foods, which can slow digestion and cause gas buildup. Examples include fatty cuts of red meat, processed meats (such as bacon), and fried foods. Swap these for leaner, more digestible items, like poultry, seafood, egg whites, and easy-to-digest fruits and veggies.[6]
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6Chew your food thoroughly before swallowing. Larger particles of food are harder to digest, so chew your food until it’s liquefied. Additionally, the more you chew, the more saliva you produce. Saliva contains digestive enzymes, which break down your bites and make your meals easier to digest.[7]
- Take smaller bites and chew at least 30 times, or until the food feels like a mushy paste.
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7Take your time when you eat and drink. Scarfing down food and gulping drinks sends more air into your digestive system. Swallowing air is a common cause of gas, so do your best to eat slowly and take smaller sips of your beverages.[8]
- Additionally, try not to talk while eating or chew with your mouth open. You’ll swallow less air if you keep your mouth closed as you chew.
- Eating too fast may also lead to overeating, which can contribute to gas. Make sure to eat enough food, but not too much.
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8Include probiotic foods or a supplement. Probiotics help to promote a healthy gut biome, which means that the bacteria in your digestive system are balanced. Include probiotic foods or a probiotic supplement in your daily diet. Probiotic foods include:[9]
- Yogurt
- Kefir
- Sauerkraut
- Miso soup
- Kimchi
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Method 2
Method 2 of 3:
Staying Physically Active
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1Exercise for 30 minutes daily to improve your digestion. Regular exercise gets your blood pumping, engages your core muscles, and can improve your overall digestive health. Upright aerobic exercises are your best options, so walk, jog, run, or ride your bike daily.[10]
- Do your best to breathe in through your nose while exercising, even if you're winded. Remember that swallowing air through your mouth can lead to gas and cramping.
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2Walk for 10 to 15 minutes after eating. Regular exercise is important, but a light walk after meals is especially helpful. Walking will help send your meal smoothly on its way down your digestive tract. Hard exercise could make you nauseous, so be sure to stick to an easy pace.[11]
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3Limit the amount of time you spend lying down. While your digestive system still works while you’re lying down, gas passes through your system more easily when you're sitting up and standing. To prevent and relieve gas buildup, avoid lying down after meals. Do your best to lie in a horizontal position only when you go to sleep.[12]
- Your sleeping position can also affect gas buildup in your digestive system. Try to sleep on your left side. This can improve digestion, reduce acid buildup, and help gas pass more easily through your body.
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Method 3
Method 3 of 3:
Taking Medications for Gas
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1Take an antacid for heartburn pain in your upper abdomen. If you experience pain and burning in your upper stomach or chest area, you might be suffering from heartburn. Try taking an over-the-counter antacid about an hour before eating. Avoid taking an antacid with a meal.[13]
- Use any medication according to the label’s instructions. Talk to your doctor before taking an antacid regularly if you have kidney or heart disease, are on a low-sodium diet, or take any prescription medications.
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2Choose a foaming agent for stomach gas. Simethicone is a foaming agent found in brand medications such as Alka-Seltzer, Gas-X, and Mylanta. These medications might be your best option if you experience bloating or gas pains in the middle of your stomach area. However, they don’t have any effect on intestinal gas, or pain and bloating in your lower abdomen.
- Take a medication that contains simethicone 2 to 4 times a day after meals and at bedtime, or according to the label’s instructions.[14]
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3Go with an enzyme medication for intestinal or lower belly gas. There are several types of enzymatic medicines that can relieve intestinal gas by helping you digest sugars more easily. Medications that contain the enzyme alpha-galactosidase, such as the brand Beano, help your body process gas-causing beans, fruits, and vegetables. If dairy products give you trouble, try taking a digestive aid that contains lactase, such as Lactaid.[15]
- Most enzyme digestive aids should be added to food just before you take the first bite. Follow the directions on your product’s label if you use a digestive aid.
- Heat can break down enzymes, so only add digestive aids after food is finished cooking.
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4Try taking activated charcoal pills for intestinal gas. A typical dose is 2 to 4 tablets with a full glass of water about an hour before eating and again after a meal. While there’s mixed evidence about its effectiveness, activated charcoal might help relieve intestinal gas, or bloating in your lower abdomen.[16]
- Consult your doctor before using activated charcoal if you take any prescription medications. Activated charcoal can affect how your body absorbs medicines.
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5Discuss prescription medications with your doctor. See your doctor if you can’t manage persistent stomach problems with nonprescription medications and dietary changes. Tell them about your symptoms, diet, and bathroom habits. Depending on your specific issues, they might recommend a prescription-strength antacid, simethicone product, or laxative.[17]
- Talking about digestive issues and bathroom habits can feel embarrassing. Remember that your doctor is there to help you. Being honest will help them come up with the best treatment plan.
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Warnings
- See your doctor if you experience severe pain, have unexplained weight loss, find blood in your stool, or have less than 3 bowel movements per week. Painful or chronic gas can also indicate an underlying medical condition, such as Crohn’s disease or irritable bowel syndrome (IBS).[19]⧼thumbs_response⧽
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References
- ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/gas-in-the-digestive-tract
- ↑ https://iffgd.org/symptoms-causes/intestinal-gas/tips-on-controlling-gas.html
- ↑ https://health.clevelandclinic.org/foods-that-cause-bloating/
- ↑ https://foodinsight.org/what-is-sorbitol/
- ↑ https://health.clevelandclinic.org/foods-that-cause-bloating/
- ↑ https://iffgd.org/symptoms-causes/intestinal-gas/treatment.html
- ↑ https://myhealth.ucsd.edu/Spanish/RelatedItems/134,193
- ↑ https://myhealth.alberta.ca/Health/Pages/conditions.aspx?hwid=tm6320
- ↑ https://www.today.com/health/how-prevent-treat-stomach-bloating-t111146
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3264926/
- ↑ https://medlineplus.gov/ency/article/003124.htm
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3264926/
- ↑ https://www.drugs.com/drug-class/antacids.html
- ↑ https://medlineplus.gov/druginfo/meds/a682683.html
- ↑ https://iffgd.org/symptoms-causes/intestinal-gas/treatment.html
- ↑ https://my.clevelandclinic.org/health/diseases/7314-gas/management-and-treatment
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3264926/
- ↑ https://www.healthdirect.gov.au/abdominal-pain-self-care
- ↑ https://www.nhs.uk/conditions/irritable-bowel-syndrome-ibs/symptoms/
About This Article
Article SummaryX
If you have gas pains or bloating in the middle of your belly, take a foaming agent made from simethicone, such as Alka-Seltzer or Gas-X. If your gas pains are in your lower belly, you can relieve the discomfort with activated charcoal pills or an enzyme medication such as Beano, which will help your body process gas-causing foods. You can also take a digestive aid containing lactase if your gas is caused by a sensitivity to dairy. If you’re still having gas pain, ask your doctor about prescription medications that may help. To learn more about which kinds of food to avoid if you don't want gas, keep reading!
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Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
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