According to gastroenterologists, 11 ways to get rid of flatulence (2023)

Feeling uncomfortably full? Bloating is normal and happens to everyone. However, dealing with it can be unpleasant. What exactly is bloating and why does it occur?

Bloating is a feeling of fullness or pressure in the abdomen that is often caused by excess gas or fluid in the digestive tract, Dr. Anju Malieckal, a board-certified gastroenterologist at NYU Langone Hospital in Brooklyn, tells It adds that this can cause the belly to bloat or "balloon" beyond its normal size.

What causes bloating?

Excess gas in the digestive tract can be caused by swallowing too much air, which often happens when a person eats too quickly, says Dr. Maleieckal. It can also be due to digestive issues or intestinal contents producing too much methane or hydrogen, Dr. Christine Lee, a Cleveland Clinic gastroenterologist, tells

The most common culprit of excess gas in the abdomen isconstipationLubnot emptying the bowels completelysays Dr. Lee.

"When the stool remains... because our body temperature is 98.6 degrees (Fahrenheit), that's the perfect climate for fermentation to take place, so you start producing gas, and if you can't pass it, it gets trapped and causes the belly to stretch and feel bloated." Lee says.

Food sensitivitiesor intolerances (such as lactose intolerance) can also cause excessive gas production and inflammation, experts note.

Bloating can be a sign of bacterial overgrowth in the small intestine (also known as SIBO), which occurs when the bad bacteria in the gut outnumber the good bacteria, Malieckal says.

Bloating can also be associated withstressor hormones. Menstruation can cause fluid retention in the abdomen, Malieckal says, which can cause bloating and discomfort. A drop in progesterone before your period can alsoslow digestionand cause constipation, says Lee.

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“There are many drugs that cause bloating and then malignant tumors such as stomach cancer orovarian cancerMaleckal says.

If bloating persists or is accompanied by a decrease in appetite, vomiting, or unintentional weight loss, it's time to see a doctor to determine the cause, says Maleieckal.

How to relieve or avoid bloating?

Bloating can cause a number of symptoms such as abdominal discomfort, pain and swelling. This can be accompanied by belching and bloating, which is the body's way of getting rid of excess gas, says Jena Casper, a gastroenterology nurse at Mayo Clinic Health System, tells

While bloating does occur from time to time, and you may not be able to completely prevent it, there are ways to ease your symptoms and avoid making your bloating worse.

Slow down when eating

Experts note that eating slowly and making sure you chew your food completely can help reduce the amount of air you swallow, which contributes to excess abdominal gas.

"Try putting your fork down a bit more and just slowing down, especially if you're at work when you're short on time or with kids where (feel like it) if you don't eat fast you won't get to eat," says Casper.

Slice carbonated drinks

Experts note that if you have bloating, it may be a good idea to eliminate or limit sodas as they can make your bloating worse.

“I think it's a misconception that if you're gassy, ​​you shouldsingleIt will help with gas in a way, but it can actually make your stomach bloat more and irritated, making you feel fuller," says Maleieckal.

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Instead, experts recommend sticking to water — and plenty of it — untilprevent dehydrationand keep things running.

Try peppermint or chamomile tea

A cup of hot herbal tea can be relaxing and can help relieve the discomfort of trapped gas. Chamomile and peppermint are some of the experts' top picks. "Peppermint oils have been studied and shown to help relax the intestines and relieve bloating," says Maleieckal.

Drinking hot liquids can also help relieve constipation and keep your digestive tract moving, Casper adds.

Use over-the-counter medications

Experts note that if you need quick relief from bloating, there are many over-the-counter medications that can help reduce excess gas or ease the discomfort and other digestive symptoms associated with bloating.

These include simethicone, bismuth subsalicylate, the digestive enzyme lactase, or activated charcoal.

If bloating is caused by constipation or incomplete bowel movements, laxatives or stool softeners may help - but they shouldn't be used for more than 24 hours, adds Maleieckal.

While OTC medications can provide immediate relief, they are not a long-term solution. "Anti-gas medications (like simethicone) can help with gas, but they slow down contractions in the gut, so they can actually cause constipation," Malieckal says.

Eat smaller, more frequent meals

Experts note that a common cause of excess abdominal gas is eating too much at once, which can cause you to swallow too much air or excess gas.

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Breaking up large meals into smaller meals throughout the day can be a good strategy for fighting bloating, says Maleieckal. “Instead of three large meals, eat six small meals,” he adds.

Go on a walk

Walkingcan help improve colon motility and release trapped gas, Casper says, so it's a great idea to take a walk between or right after meals if you're concerned about bloating.

Exercising too much immediately after eating can cause indigestion and even vomiting, says Maleieckal, which is why walking is a greatlow impact trainingto keep your body moving and your digestion flowing.

Avoid trigger foods

If you find that certain foods always make you feel bloated or have a known intolerance, experts recommend avoiding those foods altogether if you can.

Certain foods are known to cause excessive gas production or bloating in most people. "These include beans, cruciferous vegetables like cabbage, Brussels sprouts, broccoli, cauliflower, and even raw vegetables like carrots and kale," says Maleieckal. You may want to limit or temporarily avoid them if you are already bloated.

If you're unsure which foods are causing your bloating, experts recommend tracking your food intake and symptoms.

“I always advise my patients to keep a diary for at least a week so we can find out which foods may be causing symptoms and then tryelimination dietMaleckal says.

Try a hot compress or shower

Heat can do wonders when it comes to bloating, experts note.

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Malieckal suggests placing a heating pad or warm compress on your belly to ease discomfort and pain, and to clear trapped gas from your intestines. Even takinghot showercan help with bloating symptoms, says Maleieckal.

Engage your core with ab exercises

Someabdominal trainingmay seem like the last thing you want to do when you're bloated, but getting your core involved can help release some of the trapped gas and ease your symptoms, Lee explains.

in the long termstrengthening the core musclescan help with overall digestive health and improve bowel movements, says Lee. “You want to move and engage your abdominal coreobliqueand lower rectus abdominis,” says Lee.

Avoid talking while eating

“Think about how you eat… do you talk a lot during meals and chew your food properly?” Malieckal points out. Trying to say too many words between bites can cause you to swallow more air while eating, which could end up in your digestive tract, she adds.

You don't have to eat your meals in silence, but make sure you chew and swallow them completely before proceeding to the next comment.

"The best advice I can give is to make sure you take the time to eat, which can be really hard," says Maleieckal.

Pull your knees to your chest

“I always tell my patients that if you feel you have too much gas, lift your knees up and bring them to your chest whileto give(like a squat potty)” says Maleieckal.

If you wake up feeling bloated, try rolling over and doing this position in bed first thing in the morning to release gas, says Casper.

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Try these5 yoga poses that will help with digestion.

This article was originally published


Why does everything I eat give me gas and bloating? ›

The most common cause of stomach pain and bloating is excess intestinal gas. If you get a bloated stomach after eating, it may be a digestive issue. It might be as simple as eating too much too fast, or you could have a food intolerance or other condition that causes gas and digestive contents to build up.

What foods are good for gassy people? ›

eating raw, low-sugar fruits, such as apricots, blackberries, blueberries, cranberries, grapefruits, peaches, strawberries, and watermelons. choosing low-carbohydrate vegetables, such as green beans, carrots, okra, tomatoes, and bok choy. eating rice instead of wheat or potatoes, as rice produces less gas.

How do you get rid of gas in the morning? ›

Ways to reduce morning bloating
  1. Dietary changes to reduce bloating. Eating too many beans, cruciferous vegetables, and legumes may lead to morning bloating, particularly if you consume these foods the night before. ...
  2. Drink herbal tea. ...
  3. Consider digestive enzymes. ...
  4. Regular exercise.
  5. Address any underlying medical conditions.
Jun 8, 2021

What causes excessive flatulence in the elderly? ›

Anecdotal evidence links older age to increased gas production. This has been attributed to the metabolic changes that take place at this time of life. These include a general slowing of the metabolism, a decrease in muscle tone and less-effective digestion.

Do probiotics help with gas? ›

Probiotics help eliminate or decrease common gastrointestinal symptoms such as abdominal pain, bloating, gas, reflux and even nausea/vomiting. These foods help fill your gut with healthy bacteria that will assist in the healthy breakdown of the food you eat.

Does lemon water help gas? ›

Lemon water can help with digestion

To relieve bloating, gas, and constipation, drink a cup of lemon water first thing in the morning on an empty stomach. Lemon contains minerals that promote healthy digestion, alleviate heartburn, and stimulate healthy bowel function by reducing bloat and stimulating bowel movements.

Are bananas good for gas? ›

As bananas ripen, their resistant starch is turned into simple sugars, which are more digestible. As such, eating ripe bananas may help reduce gas and bloating ( 13 ).

Is oatmeal good for gas? ›

Whole grains such as wheat and oats contain fiber, raffinose, and starch. All of these are broken down by bacteria in the large intestine, which leads to gas. In fact, rice is the only grain that doesn't cause gas.

How do you reduce gas in your intestines? ›

Cutting back on fried or fatty foods may reduce symptoms. Carbonated beverages. Avoid or reduce your intake of carbonated beverages. Fiber supplements.

How does apple cider vinegar get rid of gas? ›

ACV is naturally acidic, and so for people with low stomach acidity, using ACV may help raise stomach acid levels to aid digestion. In theory, this could prevent gas and bloating, which a slow digestion can cause. ACV is also an antimicrobial substance , meaning it may help kill bacteria in the stomach or intestines.

How do I stop getting gas everyday? ›

Belching: Getting rid of excess air
  1. Eat and drink slowly. Taking your time can help you swallow less air. ...
  2. Avoid carbonated drinks and beer. They release carbon dioxide gas.
  3. Skip the gum and hard candy. ...
  4. Don't smoke. ...
  5. Check your dentures. ...
  6. Get moving. ...
  7. Treat heartburn.

What is the best gas relief for seniors? ›

Managing Senior Flatulence

Many people report that charcoal tablets and charcoal-filtered underclothes can help reduce gas as well as the odors associated with it. If flatulence persists or is accompanied by other symptoms, check in with a medical professional.

What organ does flatulence affect? ›

Bacteria in your large intestine

Certain foods and drinks contain types of carbohydrates—sugars, starches, and fiber—that your stomach and small intestine don't fully digest. Undigested carbohydrates will pass to your large intestine, where bacteria break them down and create gas.

What happens if you flatulence too long? ›

Diverticulitis. If you regularly hold in flatus, it's possible that air pockets will begin to form inside of your digestive tract. If these pockets become infected or inflamed, you can develop the digestive condition diverticulitis.

What is the best probiotic food for gas? ›

Yogurt. It's one of the most familiar sources of probiotics -- "good" bacteria that keep a healthy balance in your gut. Studies suggest that probiotics can help ease lactose intolerance. They also may help tame gas, diarrhea, and other tummy troubles.

Does yogurt help with gas? ›

Yogurt's probiotics (good bacteria) help your gut digest and absorb food, so there's less gas and bloating. Go for plain yogurt with active cultures, and sweeten it with a little fruit.

What not to drink when gassy? ›

Carbonated drinks are another very common cause of bloating. These drinks contain high amounts of carbon dioxide, a gas. When you drink one of these beverages, you end up swallowing large amounts of this gas, which can get trapped and increase pressure in the stomach.

What can I drink at night for gas? ›

Drinking more water can help your body digest the food faster, cutting back on gas. Opt for warm or hot water to speed up your digestion, which may reduce how much gas you experience at night. Aim for 15.5 cups (3.7 L) of water per day if you're a man and 11.5 cups (2.7 L) of you're a woman.

What juice helps pass gas? ›

Pineapple contains a natural digestive enzyme called bromelain which also helps to reduce bloating and gas. Glow: Ginger is a digestive elixir. Aside from helping reduce bloating and gas, it stimulates the body's digestive enzymes.

What is the best thing to drink in the morning for gut health? ›

Ginger is a popular common cure of stomach woes, and for good reason. Sipping on ginger tea first thing in the morning can ease stomach discomfort , nausea, vomiting, and diarrhea. To make ginger tea, add a few tablespoons of finely grated fresh ginger to a cup of boiling water and steep for five minutes.

What should I eat at night for digestion? ›

The 9 Best Foods and Drinks to Have Before Bed
  • Almonds. Almonds are a type of tree nut with many health benefits. ...
  • Turkey. Turkey is delicious and nutritious. ...
  • Chamomile tea. Chamomile tea is a popular herbal tea that may offer a variety of health benefits. ...
  • Kiwi. ...
  • Tart cherry juice. ...
  • Fatty fish. ...
  • Walnuts. ...
  • Passionflower tea.

What should we drink in morning empty stomach? ›

Drinking water, lemon juice, and coconut water on an empty stomach nourish the skin, keeping it healthy. For clear skin, hydration is a must. Drink water, lemon juice, orange juice, coconut water or spinach juice for clear skin. Water is a miracle drink for a healthy body and mind.

Does baking soda relieve gas? ›

Baking soda is effective at relieving both indigestion and acid reflux when it's consumed. It can also help with bloating and gas. Mix half a teaspoon of baking soda with 4-5 ounces of warm water and drink up to experience relief.

Does ginger help with gas? ›

Eating ginger can cut down on fermentation, constipation and other causes of bloating and intestinal gas.

What happens if you drink warm lemon water every morning? ›

It gives your body a lasting boost of energy, making it a healthier alternative to your morning tea or coffee. The minerals and vitamins found in lemon juice encourages healthy digestion, reduces heartburn and bloating by loosening any toxins trapped in your digestive tract.

Which fruit is best for gas problem? ›

On the other hand, berries and citrus fruits, such as oranges and grapefruit, contain less fructose, making them easier to tolerate and less likely to cause gas. Bananas are another low-fructose fruit that are fiber-rich and contain inulin, a substance that stimulates the growth of good bacteria in the gut.

What foods make gas worse? ›

Foods most often linked to intestinal gas include:
  • Beans and lentils.
  • Asparagus, broccoli, Brussels sprouts, cabbage, and other vegetables.
  • Fructose, a natural sugar found in artichokes, onions, pears, wheat, and some soft drinks.
  • Lactose, the natural sugar found in milk.
Feb 20, 2022

Are eggs good for gas? ›

That's because eggs are very gentle on your stomach. “They're easy and can help soothe a gassy stomach because they have protein,” says Gans. One thing: If you're ordering them at some greasy-spoon diner rather than whipping some up at home, it's best to get poached eggs or hardboiled eggs instead.

What vegetables don't give you gas? ›

Foods less likely to cause gas include:
  • Meat, poultry, fish.
  • Eggs.
  • Vegetables such as lettuce, tomatoes, zucchini, okra,
  • Fruits such as cantaloupe, grapes, berries, cherries, avocado, olives.
  • Carbohydrates such as gluten-free bread, rice bread, rice.

What fiber doesn t cause gas? ›

Squash, spinach, asparagus, jimaca, beets, artichokes and tomatoes are fiber-rich vegetables you can enjoy, without worrying about gas. Fruits such as pears, nectarines, papayas, kiwi, mangoes, peaches, cherries, are also unlikely to cause excessive gas.

Which cereals do not cause gas? ›

Wholegrain cereals are rich in raffinose and fibre which cause excessive production of intestinal gas due to bacterial activity. The only cereal that does not cause bloating is rice. Vegetables such as broccoli, cabbage, asparagus, and cauliflower also contain raffinose and can cause bloating.

What exercises get rid of gas? ›

Whether a nice long walk, a brisk jog, a bike ride, or even a jaunt on the elliptical, cardio will help deflate your bloat. Physical activity such as this will help expel gas that causes pain and help move digestion along. Aim for 30 minutes of mild to moderate exertion.

What foods to avoid for intestinal gas? ›

Avoid vegetables such as peas, onions, artichokes, cabbage, broccoli, brussels sprouts, cauliflower, mushrooms, as well as asparagus. Avoid whole grains that are high in carbohydrates such as whole wheat, bran, and pasta. While delicious, avoid fruits such as peaches, prunes, apples, and pears.

Does drinking warm water reduce gas? ›

Drink warm water

Water stimulates peristalsis (movement in the intestine). Drinking a cup of warm water may help relieve gas and cramps.

Does drinking water help with gas? ›

In fact, water can help with bloating and gas, two common symptoms people experience from time to time. No matter what is causing your bloating, gas, or similar symptoms, drinking water is one of many healthy habits that can provide you with both short-term relief and overall improvement.

Does hot tea help with gas? ›

While there's no quick anti-bloat fix, sipping a warm (or cold!) mug of tea may offer relief. Some teas, most of them herbal, can relax the intestinal tract, thereby easing bloating, Al Bochi says. Brew up a tea for bloating the next time your stomach feels tight and swollen.

What is constant gas a symptom of? ›

Excess gas is often a symptom of chronic intestinal conditions, such as diverticulitis, ulcerative colitis or Crohn's disease. Small bowel bacterial overgrowth. An increase or change in the bacteria in the small intestine can cause excess gas, diarrhea and weight loss. Food intolerances.

Why do I have so much gas problem? ›

Excess upper intestinal gas can result from swallowing more than a usual amount of air, overeating, smoking or chewing gum. Excess lower intestinal gas can be caused by eating too much of certain foods, by the inability to fully digest certain foods or by a disruption in the bacteria normally found in the colon.

Why do I let gas all the time? ›

Excessive farting is often a sign that the body is reacting strongly to certain foods. This can indicate a food intolerance or a digestive disorder, such as irritable bowel syndrome. Typically, people pass gas 5–15 times per day.

What to eat when everything gives you gas? ›

eating raw, low-sugar fruits, such as apricots, blackberries, blueberries, cranberries, grapefruits, peaches, strawberries, and watermelons. choosing low-carbohydrate vegetables, such as green beans, carrots, okra, tomatoes, and bok choy. eating rice instead of wheat or potatoes, as rice produces less gas.

Does coffee give you gas? ›

Coffee is a diuretic and a stimulant that increases the production of stomach acid, which can lead to digestive issues such as bloating, gas, and heartburn. However, some people may be able to tolerate coffee without experiencing any negative effects.

Why do almost all foods give me gas? ›

It's probably because the foods you're eating are hard for your body to break down, and your body is telling you so. It's natural to experience gas. Your body releases it as a byproduct of undigested foods through burping and flatulence up to two dozen times a day.

How do you know if bloating is serious? ›

If your bloating is accompanied by abdominal pain, cramps, dizziness, nausea or vomiting, then it might be a serious problem. Regularly occurring bloating that doesn't improve with lifestyle changes, such as eating smaller meals or avoiding certain foods, may also point to a more serious issue.

Why is my stomach flat in the morning and bloated at night? ›

"We wake up in the morning with a flatter stomach, because we don't have all of the food and drink we consume in the day going through. Normally we wake up, empty our bladder and bowel, and then as the day goes on, we increase the fluids and what we eat, and this builds up and looks like bloat throughout the day."

Why do I have gas all the time no matter what I eat? ›

Excess upper intestinal gas can result from swallowing more than a usual amount of air, overeating, smoking or chewing gum. Excess lower intestinal gas can be caused by eating too much of certain foods, by the inability to fully digest certain foods or by a disruption in the bacteria normally found in the colon.

How can I fart less? ›

Things you can do to cut down excessive or smelly farts
  1. eat smaller meals, more often.
  2. drink or chew food slowly, with your mouth closed.
  3. exercise regularly to improve how your body digests food.
  4. drink peppermint tea.

What vitamin deficiency causes stomach bloating? ›

Certain nutrient deficiencies can contribute to digestive upset and bloating. The most common nutrient deficiencies that are linked to bloating are zinc, magnesium, molybdenum and thiamin.

Why do I have a lot of gas but can't poop? ›

Why do people have so much gas but cannot poop? Factors such as not drinking enough fluids or not eating enough fiber can cause constipation and make the stool hard to pass. A person can speak with their doctor to assess why they have constipation and gas.

Which probiotics help with bloating? ›

Recommended probiotic strains that have been well researched for bloating include:
  • Lactobacillus acidophilus NCFM. ...
  • Bifidobacterium lactis HN019. ...
  • Bifidobacterium lactis Bi-07. ...
  • Lactobacillus plantarum LP299v. ...
  • Bifidobacterium infantis 35624. ...
  • Bacillus Coagulans. ...
  • Saccharomyces cerevisiae CNCM I-3856.

What naturally reduces stomach gas? ›

Natural remedies for gas include:
  • Peppermint tea.
  • Chamomile tea.
  • Anise.
  • Caraway.
  • Coriander.
  • Fennel.
  • Turmeric.

What is the instant relief for gastric? ›

In some cases, one may also add honey to it.
  1. a. Fennel. It is made by boiling gorgeously green seeds of fennel, locally called saunf, in a cup of water for 3-5 minutes. ...
  2. b. Chamomile Tea. ...
  3. c. Ginger Tea. ...
  4. a. Cold Milk. ...
  5. b. Buttermilk. ...
  6. c. Mint Juice. ...
  7. d. Lemon Drinks. ...
  8. e. Other Drinks.

How can I solve my gas problem naturally? ›

Here are some basic tips to start with:
  1. Stay hydrated.
  2. Avoid carbonated beverages.
  3. Drink liquids at room temperature, not too hot or too cold.
  4. Avoid foods known to cause excess gas.
  5. Avoid artificial sweeteners.
  6. Eat slowly and chew your food well.
  7. Don't chew gum.
  8. Don't smoke or chew tobacco.
May 9, 2023

What causes a big hard stomach? ›

A hard stomach can happen for various reasons, including constipation, gastric cancer, and some chronic digestive conditions, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).

Why is my tummy so big? ›

If you eat too much and exercise too little, you're likely to carry excess weight — including belly fat. Also, your muscle mass might diminish slightly with age, while fat increases.

Why do women's lower belly stick out? ›

The bulging lower abdominal problem commonly occurs in women after childbirth, but may also effect men and women who haven't experienced pregnancy. It's a result of weakened transverse abdominus and overactive external oblique muscles.


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