How do i get rid of gas and bloating

By Mary Elizabeth DallasMedically Reviewed by Kareem Sassi, MD

Reviewed: January 12, 2018

Although everyone experiences gas, some people are troubled by it more than others. At times, excessive gas can become uncomfortable or even painful. But some simple changes to your diet can provide gas relief and also aid digestion. In addition to over-the-counter gas relief remedies, some items commonly found in the kitchen may double as natural gas relievers.

Herbs for Gas Relief

A number of herbs with so-called carminative properties may help ease gas and prevent bloating, according to Angela Lemond, RDN, a dietitian and nutritionist based in Texas and a spokeswoman for the Academy of Nutrition and Dietetics. "[A] carminative," she says, "is a substance that aids in the expulsion of gas."

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One of the herbs shown to have carminative effects is ginger, the subject of a review published in April 2015 in the journal European Review for Medical and Pharmacological Studies. It found that ginger helps speed digestion, which is important because if your stomach empties faster, gases can move more quickly into your small intestine to relieve discomfort and bloating.

Additionally, a study published in April 2015 in the Journal of Evidence-Based Complementary and Alternative Medicine found that in people with functional dyspepsia, a condition of chronic or recurring pain in your upper abdomen, ginger combined with artichoke extract stimulated gastric emptying.

Other herbs and spices that may provide gas relief include:

• Chamomile
• Dill
• Fennel
• Basil
• Caraway
• Cumin
• Parsley
• Peppermint
• Spearmint

A combination of caraway and peppermint oils is the active ingredient in FDgard, a nonprescription formulation designed to help manage functional dyspepsia; some doctors recommend it for gas and bloating.

Lemond notes that you should always get approval from your doctor before taking an herbal supplement. She suggests trying to gain the benefit of carminatives from the food you eat rather than by taking supplements, which she says should be taken with caution. "Some people think of herbal supplements as natural or straight from the earth, so they may be taken at will, but a lot of them have pharmaceutical effects and could interact with medication."

Probiotics for Gas and Bloating

Probiotics may also help aid digestion and reduce excessive gas. Probiotics are live microorganisms, mostly "good" bacteria, similar to the bacteria found in the human gut. They're available as dietary supplements, but Lemond notes that a number of foods also have natural probiotics, including:

• Yogurt
• Kefir
• Tempeh
• Kimchi
• Sauerkraut

Research published in December 2016 in the World Journal of Gastroenterology found that the probiotic Lactobacillus acidophilus decreased abdominal pain among participants with irritable bowel syndrome after 12 weeks.

And according to a review published in March 2015 in the World Journal of Gastroenterology, patients with irritable bowel syndrome have experienced improvement in bloating and flatulence when taking probiotics.

The Link Between Gas, Stress, and Probiotics

Gas can be worsened by stress. "There are nerves up and down the GI tract," Lemond says. "People who have a tendency to be nervous can develop gas, diarrhea, or constipation." When dietary changes aren’t effective, other treatments, such as relaxation therapy, may help.

Life stress can cause spasms in the colon and abdominal discomfort, according to a review published in the journal Evidence-Based Complementary and Alternative Medicine. Reviewers noted that progressive muscle relaxation, meditation, yoga, counseling, or changes to daily stressful situations can help reduce stress and have a positive effect on digestive health.

Researchers are devoting more and more time to exploring the direct connections between the gut, brain, and probiotics, what’s called the gut-brain axis. For instance, a report published in April 2015 in the journal Annals of Gastroenterology looked at the way that microbiota, the bacteria in the gut, interact with the central nervous system, by “regulating brain chemistry and influencing neuroendocrine systems associated with stress response, anxiety, and memory function.”

More studies are beginning to explore the role of stress and psychological factors, and their impact on irritable bowel syndrome, according to a review of studies published in January 2015 in the journal Gastroenterology Research and Practices. Reviewers noted that hypnotherapy, cognitive-behavioral therapy, and mind-body therapy may improve IBS symptoms. They added these therapies could provide a more cost-effective alternative with fewer side effects than pharmaceuticals.

Over-the-Counter Gas Remedies That May Help

If gas doesn't move quickly enough through the digestive system, it can cause bloating and discomfort. A few changes to your daily routine and habits can bring relief from gas and bloating. The Brigham and Women's Hospital in Boston suggests these behaviors to help decrease bloating:

• Eating slowly, and chewing your food thoroughly
• Eating smaller meals, more frequently
• Sitting up straight after a meal
• Walking after a meal
• Drinking room temperature beverages

Products you can buy at your local pharmacy to reduce gas and bloating generally contain simethicone, activated charcoal, or a food enzyme known as alpha-galactosidase (the active ingredient in Beano) to help break down hard-to-digest foods, like beans and certain vegetables. Although some people find these drugs to be effective, others don't.

Alpha-galactosidase contains the enzyme that the body lacks to digest certain carbohydrates in beans and certain vegetables, but the enzyme has no effect on gas caused by fiber or lactose. But lactase tablets or drops may provide gas relief for those with lactose intolerance. The tablets are taken right before consuming milk or milk products.

"Occasional excessive gas is normal," Lemond says. But when gas continues to be a problem despite dietary adjustments and home or over-the-counter gas remedies, it’s a good idea to see your doctor.

Editorial Sources and Fact-Checking

Additional Reporting by María Villaseñor

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