We know you are here to find out how to get rid of bloating but before we get to that, let’s just explain what bloating is and what causes it.
On average, we pass gas about 12 to 22 times in a day. No single person could claim that they don’t pass gas because it is a normal part of digesting food.
Gas only becomes an issue when it accumulates in your intestines, causing abdominal bloating. Some of the symptoms may include abdominal pain, increased flatulence, and discomfort.
There are several possible causes of bloating from gas, but in general, the symptoms can be worsened by things that cause constipation and diarrhea.
The following can also cause stomach bloating:
- Over-Consumption of food
- You swallow too much air while eating or drinking
- Extended chewing of gum
- Some types of foods also cause bloating.
Most of us can get rid of bloating without the need to see a doctor, but you should visit your doctor if you experience the following from the symptoms of gas:
- If they lead to distress
- There is a sudden change in symptoms
- If you experience diarrhea, constipation, and weight loss
There may be something else causing the symptoms, and your doctor will find it.
Do not confuse gas bloating from bloating caused by water retention, though we sometimes refer to both as bloating.
We have an article on how to lose water weight fast.
Ways to Get Rid of Gas Build up in your abdomen.
The most common cause of gas buildup is the foods we eat. The digestion of food takes place mostly in our small intestines. What isn’t digested is sent to the colon (large intestine) where it is fermented by yeast, fungi, and bacteria.
The fermentation of undigested food produces hydrogen gas and methane as a byproduct. We then expel these gases through flatulence.
Most of us can get rid of the bloating caused by gas by simply making changes to the foods we eat. This usually eliminates the other symptoms of gas as well.
Some foods produce more gas during the digestion process than others. Record your meals in a food diary to help you find out which foods are causing your gas problems.
Foods that normally cause gas include:
- High-fat foods
- Spicy and fried foods
- High-fiber foods
- Sparkling or carbonated drinks.
- Lentils, beans, and other legumes
- Prunes and prune juice
- Artificial alternatives like sorbitol, sugar alcohol, and maltitol, which are commonly found in sugar-free foods and low-carb foods
- Cruciferous vegetables like cauliflower, Brussels sprouts, and broccoli
- Foods with lactose, such as cheese, cream, milk, and some dairy foods.
- Fiber supplements and drinks
- High FODMAP foods – These are molecules that are difficult to digest. They are present in several foods, including onions and garlic.
Keep changing your food and record the changes in a food diary. Note how each food affects your gas issues to help you identify the culprits.
You can use one of the food tracking apps on this page to help keep track of the ingredients in the foods you eat.
After you’ve nailed down the culprits, make changes to your meals get rid of the gas and its associated symptoms like bloating.
Tips to Help You Get Rid of Bloating and Other Symptoms of Gas
The best way to get rid of gas is to make changes to your diet, but if doing this does not help, you may try some of the eight tips below. They have been proven to be effective ways to get rid of bloating and other gas symptoms.
1. Take Peppermint tea or supplements
According to researchers, drinking peppermint tea or taking peppermint supplements can help alleviate the symptoms of gas and other symptoms of irritable bowel syndrome (a).
Be careful when taking peppermint supplements. It can hinder the absorption of some medications and the nutrient, iron. The side effects may include heartburn in some individuals. You should, therefore, consult your doctor if you want to take peppermint supplements.
Drink a cup of peppermint a few minutes before each meal for the maximum benefit. For supplements, follow the dosage on the bottle or the documentation that comes with the package.
2. Drink Chamomile tea
Indigestion is one of the causes of gas. Studies show that chamomile tea may help relief trapped gas, bloating and indigestions (b).
Drink a cup or two of chamomile tea a few minutes before eating and just before you go to bed. That alone will help get rid of gas for some individuals.
3. Take Activated Charcoal
Buy and take active charcoal capsules to help get rid of trapped gas in the large intestines. Take them a few minutes before meals and about an hour after your meals to help get rid of bloating and gas pains.
4. Take Simethicone
Simethicone is a well-known medication for getting rid of trapped gas in the colon and relieving the symptoms of gas. You may not know it as Simethicone, but you may know it by one of its many brand names, such as:
- Mylanta Gas
Simethicone consolidates the gas bubbles trapped in the stomach, making it easier to expel.
Pregnant women and people on other medications should talk to their doctor before taking Simethicone. Always follow the dosage instructions that come with the product.
5. Take Lactase Supplements
A lot of people are lactose intolerant, and consequently, they are unable to digest the lactose proteins found in milk and some dairy foods.
Lactose is digested with the help of the enzyme, lactase. Take lactase supplements to help with the digestion of lactose and prevent the buildup of gas from foods containing lactose. It will help get rid of the associated symptoms including bloating.
6. Take Apple Cider Vinegar
Studies show that apple cider vinegar may help alleviate the symptoms of gas.
Add a tablespoon or two of apple cider vinegar to tea or water, and drink a few minutes before your meals. Repeat this about three times throughout the day to help get rid of gas pains and bloating.
7. Take Clove Oil or Clove Supplements
Cloves are herbs we add to our cooking. Research shows that clove oil can boost the production of digestive enzymes which can help get rid of bloating.
Add a few drops (about 2 to 5 drops) to a glass of water. Drink this about 30 minutes to an hour after you’ve eaten your meals.
You can also take clove supplements to get these same benefits.
8. Be Active
Physical activities like exercise have been shown to help get rid of trapped gas and its associated symptoms.
Running, skipping rope (jumping rope), and walking can help relieve gas pains.
The eight tips above help you get rid of gas and bloating but the best thing to do to prevent them in the first place.
How to Prevent Gas and Bloating
You can easily prevent gas that is not caused by a medical condition. The best way to do this is to make changes to your diet and lifestyle habits.
Follow the following tips to help prevent gas and bloating:
- Don’t rush your meals. Be in a sitting position and make sure you chew properly before swallowing.
- Don’t chew gum
- Keep your mouth shut when not eating or talking. Also, don’t swallow too much air during these two activities.
- Stop smoking
- Don’t eat foods that can cause gas
- Avoid drinking carbonated drinks like soda
- Go for a walk after your meals, and exercise routinely.
- Try drinking your drinks straight from the bottle or glass without using straws.
Other Causes of gas pains and bloating
A few conditions can cause the buildup of gas in your stomach. Such conditions include:
- Lactose intolerance
- Celiac disease
- Peptic ulcer
- Crohn’s disease
- Irritable Bowel Syndrome
The side effects of gas can include a sharp abdominal pain, but it’s usually not a serious condition. In most cases, you can get rid of gas and bloating, by making simple changes to your diet and lifestyle.
If you make diet and lifestyle changes and still don’t see any improvements, you should consult your doctor. Some medical condition may cause your gas and bloating issues, and your doctor can help identify them.