How to Prevent Flatulence

Co-authored by Muhammad Khan, MD, MPH

Last Updated: February 22, 2022 References

Flatulence is often called farting, breaking wind, or passing gas. This common ailment often happens because you swallow more air than usual, overeat, smoke, chew gum, or eat foods that cause gas. Flatulence can be embarrassing and painful for anyone, but don’t worry!^{[1]
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Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source} You easily reduce flatulence with diet and lifestyle choices. If your flatulence is causing you serious discomfort, or if you think there might be an underlying medical issue, see your doctor.

Method 1

Method 1 of 3:

Reducing Gas with Diet

1
Have smaller meals throughout the day. Eat six small meals per day instead of three large meals.^{[2]
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Expert Source

Peter Gardner, MD
Board Certified Gastroenterologist
Expert Interview. 25 August 2020.} Your system may more easily digest fewer meals and produce less gas from them.^{[3]
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Trustworthy Source
National Health Service (UK)
Public healthcare system of the UK
Go to source} A day of small meals might look like:
- For breakfast, go for a cup of yogurt with bananas and toast with butter or sugar-free jam.
- Have a wrap with avocado and homemade satay sauce for a mid-morning meal.
- Make steamed rice, vegetables, and grilled chicken for lunch.
- Put together a tasty fruit cup with bananas, grapes, and peaches for a mid-afternoon meal. You might also have a piece of lactose-free string cheese.
- Broil salmon, bake a potato and roast a selection of root vegetables for dinner.
- Indulge in a cup of sugar-free mango sorbet for dessert.
2
Eat easily digestible carbs. Foods that contain simple carbohydrates may be easier for you to digest.^{[4]
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Expert Source

Muhammad Khan, MD, MPH
Board Certified Gastroenterologist
Expert Interview. 24 August 2021.} They may also produce less gas. Include any of the following simple carbs in your diet:^{[5]
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MedlinePlus
Collection of medical information sourced from the US National Library of Medicine
Go to source}
- Potatoes
- Rice
- Bananas
- Grapes
- Citrus fruits
- Yogurt
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3
Avoid gas-promoting foods. Plan your meals each day to include easily digestible carbs. Steer clear of food choices that may create gas in your intestines.^{[6]
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Expert Source

Muhammad Khan, MD, MPH
Board Certified Gastroenterologist
Expert Interview. 24 August 2021.} Find suitable replacements for the following gas-promoting foods:^{[7]
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Research source}
- Beans and lentils.
- Cruciferous vegetables such as broccoli, cauliflower, and brussels sprouts.
- Bran.
- Dairy products containing lactose.^{[8]
  X
  Expert Source
  
  Peter Gardner, MD
  Board Certified Gastroenterologist
  Expert Interview. 25 August 2020.}
- Fruit such as apples and pears.
- Sorbitol, a sugar substitute found in some sugar-free products.^{[9]
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  Expert Source
  
  Muhammad Khan, MD, MPH
  Board Certified Gastroenterologist
  Expert Interview. 24 August 2021.}
- Whole wheat flour.
- Fatty junk foods, like fast food burgers or pizza.^{[10]
  X
  Expert Source
  
  Muhammad Khan, MD, MPH
  Board Certified Gastroenterologist
  Expert Interview. 24 August 2021.}
4
Limit carbonated beverages. Everyone likes to reach for a cold soda or beer on a hot day. But drinks with even the lightest carbonation may cause or flare up flatulence.^{[11]
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Expert Source

Muhammad Khan, MD, MPH
Board Certified Gastroenterologist
Expert Interview. 24 August 2021.} Choose non-carbonated drinks as much as you can and allow yourself a carbonated treat no more than once a day.^{[12]
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Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}
5
Chew your meal slowly. If you're famished or you're a fast eater, avoid the temptation to shovel your food into your mouth. Chew each meal slowly so you don’t swallow too much air.^{[13]
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Expert Source

Peter Gardner, MD
Board Certified Gastroenterologist
Expert Interview. 25 August 2020.} Doing this can aid digestion and may minimize the production of gas.^{[14]
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Trustworthy Source
National Health Service (UK)
Public healthcare system of the UK
Go to source}
6
Try digestive aids. Before meals, take an over-the-counter digestive aid such as Beano or Lactaid. These have enzymes in them that can help you better digest things such as lactose or fiber. Follow dosage instructions on the product packaging.^{[15]
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Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}

Method 2

Method 2 of 3:

Minimizing Flatulence through Lifestyle

1
Get regular exercise. Physical activity can help your intestines expel gas and stay regular.^{[16]
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Trustworthy Source
American Academy of Family Physicians
Organization devoted to improving the health of patients, families, and communities
Go to source} Exercise for at least 30 minutes most days of the week. If you are unable to do 30 minutes, aim for 2 15-minute sessions of physical movement, which can also ease flatulence. Try different kinds of exercise to prevent flatulence:
- Running
- Walking
- Biking
- Swimming
- Yoga
2
Avoid chewing gum.^{[17]
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Expert Source

Muhammad Khan, MD, MPH
Board Certified Gastroenterologist
Expert Interview. 24 August 2021.} Fight the urge to throw a piece of gum in your mouth after meals or even if you’re bored. Chewing can stimulate your intestines and cause gas. It may also cause you to swallow more flatulence-promoting air.^{[18]
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Research source}
- Stay away from chewing gums with sorbitol, an artificial sweetener, which can cause gas to build up in your intestines.^{[19]
  X
  Expert Source
  
  Muhammad Khan, MD, MPH
  Board Certified Gastroenterologist
  Expert Interview. 24 August 2021.}
3
Stop smoking. Just like chewing, you suck in air when you smoke. Limit how many cigarettes you smoke every day. If you can, kick your smoking habit altogether. This may prevent excess gas in your system that causes flatulence.^{[20]
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National Health Service (UK)
Public healthcare system of the UK
Go to source}
- Speak to your doctor or healthcare professional if you are having a hard time reducing cigarettes or quitting smoking.

Method 3

Method 3 of 3:

Getting Medical Help

1
See a doctor if home remedies don’t work. If your preventative measures don’t help your flatulence, schedule an appointment to see your doctor. Let them know when your flatulence started and what you’ve done to prevent it. They can diagnose and treat potential underlying causes of flatulence, including:^{[21]
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American Academy of Family Physicians
Organization devoted to improving the health of patients, families, and communities
Go to source}
- Celiac disease
- Crohn’s disease
- GERD ((gastroesophageal reflux disease)
- IBS (Inflammatory bowel disease)
- Lactose intolerance
2
Get medical help for painful or increased flatulence. If you find that you’re suddenly much more gassy than usual, or if your gas is causing you a lot of pain, these may be signs of an underlying condition. It is especially important to see your doctor if you have a hard time expelling your gas.^{[22]
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FamilyDoctor.org
Family-focused medical advice site run by the American Academy of Family Doctors
Go to source}
- Your doctor may need to do an x-ray or MRI to determine if you have an intestinal blockage or other serious condition.
3
Seek medical care if your abdomen is swollen or painful to the touch. Excessive or painful gas, when accompanied by a swollen, hard, or painful abdomen, can be a sign of a serious condition such as liver disease, an intestinal blockage, or a gut motility disorder. If you have these symptoms, see a doctor right away.^{[23]
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Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Your doctor may be able to prescribe a medication to reduce gas and other bowel symptoms.
- They may also prescribe enemas to help move material through your intestines and reduce discomfort.

Expert Q&A
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Question

How can I reduce the amount of gas in my stomach?

Peter Gardner, MD
Board Certified Gastroenterologist
Peter W. Gardner, MD is a board certified physician who has practiced Gastroenterology and Hepatology for over 30 years. He specializes in diseases of the digestive system and liver. Dr. Gardner earned his Bachelor’s degree from the University of North Carolina and attended Georgetown Medical School. He completed his residency in Internal Medicine and then his fellowship in Gastroenterology at the University of Connecticut. He is a previous Chief of Gastroenterology at Stamford Hospital and remains on the staff. He is also on the staff of Greenwich Hospital and New York (Columbia) Presbyterian Hospital. Dr. Gardner is an Approved Consultant in Internal Medicine and Gastroenterology with the American Board of Internal Medicine.

Peter Gardner, MD

Board Certified Gastroenterologist

Expert Answer

Support wikiHow by unlocking this expert answer.

Gas is usually caused by something you've eaten or swallowing air. You may need to stay away from dairy. If you are lactose intolerant, the sugar lactose will get broken down and fermented in the colon, which causes tremendous gas and bloating. People with celiac disease cannot digest gluten, which causes gases to form. If you have celiac, you'll need to stay away from gluten products.
Question

Do I need to eat less?

Jurdy Dugdale, RN
Medical Review Board
Jurdy Dugdale is a Registered Nurse in Florida. She received her Nursing License from the Florida Board of Nursing in 1989.

Jurdy Dugdale, RN

Medical Review Board

Expert Answer

Support wikiHow by unlocking this expert answer.

You may not need to eat less overall in calories. However, eating less at each meal is a good idea.

Warnings

Always talk to your doctor before changing your diet, starting a new exercise program, or trying supplements.

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