Tillie Doyle
Gas and bloating are common digestive issues that can cause physical discomfort and embarrassment. While the solution is not the same for everyone, most people can find relief through dietary changes, lifestyle modifications, or over-the-counter medications. This paragraph aims to provide an overview of the topic, exploring the causes and symptoms of gas pains and bloating, as well as introducing some of the ways in which these uncomfortable sensations can be alleviated.
How to relieve gas pains and bloating
| Characteristics | Values |
|---|---|
| Dietary changes | Eat smaller portions, slowly and chew food thoroughly |
| Eating habits | Avoid chewing gum, gulping food, drinking with a straw, or drinking carbonated beverages |
| Dairy products | Take lactase supplements (Lactaid, Dairy Ease, Digest Dairy Plus) to digest lactose |
| Over-the-counter medications | Simethicone (Gas-X, Mylanta Gas Minis) to break up gas bubbles; antacids to relieve inflammation |
| Herbal teas | Peppermint, chamomile, ginger, turmeric, fennel |
| Natural remedies | Yoga, peppermint oil capsules, biofeedback |
| Underlying conditions | Treat the root cause of gas pains, such as food intolerance, constipation, or hormonal issues |
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What You'll Learn
Identify and avoid trigger foods
A good way to identify trigger foods is to keep a food journal. This involves recording the meals you eat in a week and the accompanying symptoms. You can then eliminate one type of food that causes gas for a few days, observing changes in symptoms, and then moving on to the next.
Another way to identify trigger foods is to try a low FODMAP diet. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. FODMAPs are common causes of gas, and a low FODMAP diet can be effective not just for bloating but for other digestive issues as well.
Some common trigger foods include:
- Starchy foods such as potatoes, corn, and wheat.
- Carbonated drinks.
- Dairy products, especially if you are lactose intolerant.
- Fructose, a naturally occurring sugar that your body may not easily digest.
- Fructans, which are found in onions and garlic and are difficult for the body to digest.
- Gluten, a protein found in wheat, barley, and rye, which is often included in foods like bread, cakes, or pasta. People with gluten sensitivity can experience digestive issues, including bloating.
- Cruciferous vegetables like broccoli, cabbage, and Brussels sprouts.
- Beans, which are known as gas-causing foods due to their sugar and fiber content.
- Fatty foods, which slow digestion and can cause gas to become trapped in the gut.
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Try herbal teas, e.g. peppermint, chamomile, ginger
For centuries, people have used herbal teas to relieve gas and bloating. Here are some herbal teas that can help:
Peppermint tea
Peppermint has been used for thousands of years to aid digestion, with ancient Greeks, Romans, and Egyptians relying on it for stomach troubles. Peppermint tea has a carminative effect, helping to reduce intestinal symptoms in people with irritable bowel syndrome. It contains substances with anti-inflammatory, digestive, and antispasmodic properties that help to eliminate excess intestinal gas. Research shows that peppermint oil may help relax gut muscles, reduce sensitivity in the digestive tract and other organs, and provide anti-inflammatory and germ-fighting benefits.
Chamomile tea
Chamomile has been used in traditional medicine in countries like Greece, Rome, China, and Germany to help with digestive issues like cramps, gas, and stomach pain. Chamomile is also one of the herbs in the supplement Iberogast, which has been shown to help decrease abdominal pain and ulcers. Animal studies suggest that chamomile can protect the stomach by reducing harmful compounds and boosting protective ones.
Ginger tea
Ginger tea is another popular herbal tea for relieving gas and bloating. It is made from the roots of the ginger plant and has a spicy, warming flavour. Ginger has been used in traditional medicine for centuries to aid digestion and relieve stomach discomfort.
Lemon balm tea
Lemon balm has been used in traditional medicine to ease gas, indigestion, and nausea. It is also a key ingredient in Iberogast, a supplement for digestion that contains various herbal extracts and may decrease abdominal pain, constipation, and other digestive symptoms. Lemon balm contains essential oils, like eugenol, which help to relieve pain and reduce muscular spasms.
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Take supplements, e.g. lactase, simethicone
Lactase supplements, such as Lactaid and Digest Dairy Plus, can help you digest the sugar in dairy products (lactose). They are particularly useful for those who are lactose intolerant, helping to reduce gas symptoms. Lactase is a natural enzyme that breaks down lactose into simpler forms of sugar, like glucose, so it can be absorbed and used by the body. Lactase supplements are available over the counter, but it is recommended that you consult a doctor before using them if you are pregnant or breastfeeding.
Simethicone is a frequently prescribed drug used to treat flatulence and bloating. It is a silicone compound that helps break up the bubbles in gas, allowing gas to pass through your digestive tract more easily. It is available over the counter as an oral capsule, tablet, drops, or liquid. It is often combined with other ingredients, such as antacids or medications to treat diarrhoea. Simethicone is generally well-tolerated, but it is always a good idea to discuss this medication with your doctor if you are taking other medications or are pregnant.
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Practice mindful eating, e.g. eat slowly, chew thoroughly
Bloating is often caused by excess intestinal gas, which can be the result of eating too much too quickly. Eating behaviours such as chewing gum, using straws, or eating quickly can cause you to swallow more air, which contributes to gas and discomfort.
To prevent bloating, it is important to practice mindful eating. This means taking your time to chew your food thoroughly and stopping before you feel full. It takes a while for the food you eat to reach your stomach, so you may eat enough to feel full before your body can signal that it's had enough. Eating slowly gives your body time to register feelings of fullness, helping to prevent overeating. It also means you're less likely to talk while eating, which can also cause you to swallow air.
When you eat quickly, you may swallow large food particles that are harder for your stomach to digest, requiring more stomach acid. This can irritate the stomach lining, causing inflammation and discomfort. Chewing your food thoroughly breaks it down into smaller pieces that are easier to digest, reducing the likelihood of indigestion and discomfort.
Adopting mindful eating habits can have a range of health benefits. As well as reducing bloating, it can improve digestion, enhance nutrient absorption, aid weight management, and foster a more mindful, enjoyable relationship with food.
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Try yoga, biofeedback, and other relaxation techniques
Yoga, biofeedback, and other relaxation techniques can help relieve gas and bloating. Yoga poses that target the stomach region, such as twists, can help offer some relief. Peloton instructor Kristin McGee says, "Twists are like wringing out the organs of digestion. I feel like they push all the gas pains down and out." Spinal twists, cat and cows, and the seated forward-bend pose are all yoga poses that can help relieve gas and bloating.
The happy baby pose, or ananda balasana in Sanskrit, also helps to relieve bloating. To perform it, lie on your back and bring your knees into your chest. Open your legs wider than your hips and grab onto the soles of your feet. Gently pull your knees toward your armpits and rock from side to side to massage your lower back. Hold this pose for six to eight breaths.
Child's pose, or balasana in Sanskrit, is another posture that can help relieve discomfort from bloating by applying pressure to the lower abdomen. To perform it, start in a kneeling position on the mat. Stand with your feet hip-width apart. Keep your back straight, hinge forward, and press your palms to the ground. Hold the pose for 5-10 breaths.
Yoga is typically a safe exercise for most people, but some may need to use caution and talk with a healthcare provider before doing yoga or avoiding it altogether. These groups include older adults, pregnant people, and those with health conditions affected by heat, like lung or heart disease.
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Frequently asked questions
Here are some ways to relieve gas pains and bloating through lifestyle changes:
- Eat slowly, chew your food thoroughly and avoid gulping.
- Avoid chewing gum, sucking on hard candies and drinking through a straw as these activities can cause you to swallow more air.
- Avoid smoking as cigarette smoking can increase the amount of air you swallow.
- Exercise regularly, stay hydrated and eat a healthy diet with plenty of fibre.
- Try herbal teas, including peppermint, chamomile, ginger, turmeric and fennel, which can aid digestion and help process gas.
Gas pains and bloating can be relieved through dietary changes such as:
- Eating smaller portions.
- Consuming smaller, more frequent meals.
- Avoiding foods that cause gas, such as dairy products, beans, bulky foods like lettuce and cabbage, and dense breads.
- Taking lactase supplements (Lactaid, Digest Dairy Plus) to help digest the sugar in dairy products (lactose).
- Taking Beano to help digest the indigestible carbohydrate in beans and other gas-producing vegetables.
Gas pains and bloating are usually not serious and can be relieved through lifestyle and dietary changes. However, if your symptoms persist or are accompanied by other signs such as weight loss, blood in your stool, constipation, diarrhoea, or abdominal pain, you should seek medical attention to rule out food sensitivities, intolerances or other underlying conditions.
