Gas and flatulence occur due to the body's natural digestive process when digesting food. When gas is not expelled by the body through belching or passing gas, it builds up in the digestive tract and causes flatulence. Read on for ways to reduce gas and flatulence by changing your eating habits and using medication to treat your symptoms.
Step
Method 1 of 3: Troubleshooting Immediately
Step 1. Avoid holding gas in the stomach
Most people force their bodies to hold gas in order to avoid embarrassment, but exhaling gas is a natural function of the body to help release the by-products of digestion. Refraining from passing gas only adds to the pain and discomfort. Instead of holding it in, find a comfortable place to get it out.
- If you are in a public place when gas and bloating strikes, go to the bathroom immediately and stay there until the pain subsides.
- If you have trouble passing gas, try adjusting your body position so that the gas is easy to release. Lie down and relax the muscles until the pressure on the stomach and intestines is completely gone.
- Doing some movement can also help overcome this problem. A brisk walk around the block or up and down stairs will help with the gas removal process.
Step 2. Use a hot pad or compress
To relieve abdominal pressure caused by gas and flatulence, lie down and place a hot water bottle or warm compress on your stomach. Let the heat and weight force the gas out of your body and relieve the pressure.
Step 3. Drink mint or chamomile tea
Mint and chamomile are efficacious to aid digestion and relieve stomach pain. Purchase mint or chamomile teabags, or use fresh mint leaves or dried chamomile flowers. Dip the ingredients in hot water and enjoy the effect of treating flatulence and gas immediately.
Step 4. Make use of garlic
Garlic is also useful for stimulating the gastric system and reducing gas and flatulence. Garlic supplements are available at health food stores, but fresh garlic will provide quicker relief.
- Eat garlic soup, because warm water will channel garlic into your body's digestive system more quickly. Slice a few cloves of garlic and sauté them in olive oil on the stove. Add vegetables or chicken stock, let it simmer for a few minutes and then enjoy it warm.
- Avoid consuming garlic with other foods which can cause flatulence and more gas production. For best results you can simply consume garlic or make garlic soup.
Step 5. Take over-the-counter gas relievers
If you are feeling gas pressure and flatulence, medication works to prevent gas and flatulence from occurring. Choose drugs that work to break up gas bubbles and reduce pressure on the intestines and stomach.
- Over-the-counter medicines that contain simethicone are useful for treating gas formation.
- Activated charcoal is also said to be useful for dealing with gas. Activated charcoal is sold in health food stores and pharmacies.
Method 2 of 3: Changing Your Lifestyle
Step 1. Avoid foods that cause your body to produce excessive gas
Gas is formed when carbohydrates that are not digested in the small intestine are fermented by bacteria that are also present in the intestines. The foods that cause this generally affect some people more than others. If your stomach is often bloated and produces gas frequently, you may need to limit or avoid the following foods:
- Nuts and seeds. Black beans, kidney beans, lima beans, peas, and other legumes trigger the formation of gas. These foods contain sugars, namely oligosaccharides that cannot be digested by the body; sugars that cannot be digested remain intact throughout the digestive process and cause gas production in the small intestine.
- Fibrous fruits and vegetables. Fiber has many health benefits, but it cannot be digested so it is one of the main causes of gas production and flatulence. Try to figure out which fibrous fruits and vegetables are causing the problem. Cabbage, broccoli, and other vegetables tend to trigger gas production than vegetables for salads.
- Dairy products made from cow's milk. Cow's milk contains lactose, which is not suitable for the digestive system of some people. Avoid milk, cheese, ice cream, and other dairy products made from lactose milk. Goat's milk is said to be easier to digest, you can try it as an alternative.
- Artificial additives. Sorbitol, Mannitol, and other artificial sweeteners cause flatulence in most people.
- Soda and other carbonated drinks. The air bubbles in carbonated drinks cause flatulence because air remains trapped in the stomach.
Step 2. Change the order in which food enters the body
When you eat, your body naturally produces hydrochloric acid, which breaks down protein. If you start eating carbohydrates, the hydrochloric acid will be used up before the protein can fully digest. Proteins that are not digested properly are then fermented and trigger gas and flatulence.
- Instead of starting your meal with bread and salad, eat a few cuts of meat, fish, or other protein first.
- If digesting protein continues to be a problem, consider taking a hydrochloric acid supplement sold in health food stores. Take this supplement after meals while your body is still digesting the food.
Step 3. Chew food well
Chewing food is the first part of the entire digestive stage, when the teeth and saliva begin to digest the food in the mouth. Make sure you chew each piece thoroughly before swallowing to lighten the workload on your stomach and intestines, thereby reducing the fermentation process and gas production.
- Try to chew each mouthful 20 times before swallowing. Put your utensils down at each bite to allow adequate time to chew food.
- Slowing down the way you eat also prevents the entry of air as happens when you eat quickly. Therefore by eating more slowly, belching and flatulence can be prevented.
Step 4. Eat fermented foods
Digestion requires a healthy supply of bacteria. Humans have been supplementing their bodies with foods containing bacteria for centuries.
- Yogurt contains probiotics which are a major source of bacteria that aid digestion. Kefir is another cultured milk product that is easily digested by the body.
- Sauerkraut, kimchi, and other fermented vegetables are also good alternatives.
Step 5. Take digestive enzymes
Digestive enzyme supplements can help your body break down hard-to-digest components such as seeds, fiber, and fats that may be causing gas or flatulence. Try to identify the food causing the problem and choose the right supplement.
- If you have trouble digesting nuts, try Beano, which contains the enzymes needed to digest oligosaccharides.
- Digestive enzymes should be taken before eating, not after eating, when your body is ready to digest food right after food enters through your mouth.
Method 3 of 3: Overcome Indigestion
Step 1. Be aware of the frequency and severity of your symptoms
It's normal for bloating and gas to occur occasionally, especially after eating trigger foods like nuts or ice cream. If you have painful bloating or gas nearly every day, there may be a more serious problem that can't be solved simply by changing your dietary habits.
- Irritable bowel syndrome (IBS) affects the intestines, causing cramping and diarrhea when you eat certain foods.
- Celiac disease is a digestive disorder triggered by gluten, a protein found in bread and other food products that contain wheat, barley or rye.
- Crohn's disease is a digestive disorder that can become severe if not treated effectively.
Step 2. Seek medical help
If you often produce gas and experience bloating that causes pain or interferes with daily activities, see your doctor immediately to discuss the causes and solutions. Since gas production and flatulence are often directly related to the food you eat, you need to discuss your eating habits and lifestyle with your doctor.
Tips
- Regular exercise also helps reduce gas production and flatulence and prevents future attacks. Daily walking, jogging, or swimming will give the body time to release gas.
- Try eating bananas, cantaloupe, and mangoes. Avoid drinking soft drinks.
- Try lying down with your feet up.
