How To Curb Embarrassing Gas and Painful Bloating

Everyone experiences gas every day. You probably don’t think about it until you belch or fart. But most people pass gas up to 20 times a day, which is normal even if it is embarrassing.

There are things you can do to reduce the amount of gas your body produces and expels.

The Nutrition Connection

Gas normally enters your digestive tract when you swallow air and when bacteria in your large intestine break down undigested carbohydrates. You may have more gas symptoms if you swallow more air or consume more of certain foods and drinks. You swallow more air when you:

• Chew gum or suck on hard candy
• Drink carbonated beverages
• Eat or drink too fast
• Smoke
• Wear loose-fitting dentures

Your large intestine contains a large number of bacteria and some fungi and viruses that make up the gut microbiome — the microbes in your digestive tract that help with digestion. Bacteria in the large intestine help break down carbohydrates and create gas in the process.

Certain foods and drinks contain types of carbohydrates — sugars, starches and fiber — that your stomach and small intestine don’t fully digest. Undigested carbohydrates pass to your large intestine, where bacteria break them down and create gas. You may have more gas symptoms if you consume more carbohydrates that your stomach and small intestine don’t fully digest.

Some common culprits include:

• Dairy products
• Garlic
• Onions
• Beans
• Artificial sweeteners

If the gas builds up in your abdomen, you may have a sensation of feeling full, called bloat.

Medical Conditions Linked to Gas

Though rare, health conditions can be an underlying cause of gas.

Irritable Bowel Syndrome (IBS): When your small intestine cannot break down certain fermented carbohydrates, they pass to your large intestine to be broken down. With IBS, your intestine may be more sensitive to the process or have trouble getting rid of the gas.

Gastroparesis: This is a condition where the stomach empties slowly, which holds up the whole digestive process and can cause gas.

Small Intestinal Bacterial Overgrowth (SIBO):  When too many bacteria, or the wrong kind, crowd the small intestine, it can lead to painful gas.

Chronic constipation: Constipation can trap gas. It is most often caused by diet, not drinking enough water or some medications.

Celiac disease: This condition is triggered by eating gluten — a protein found in wheat, barley and rye — in genetically predisposed individuals. It damages the small intestine, and gas is a common symptom.

Managing Gas and Bloating

If you are experiencing painful gas, try consuming peppermint oil, ginger, fennel or simethicone (a common over-the-counter medication sold under several brand names) for quick relief.

For long-term relief, it’s important to make some lifestyle changes. These include:

• Avoid using straws
• Eat slowly
• Minimize consuming carbonated drinks
• Look for food triggers
• Don’t add too much fiber too quickly

The brain-gut axis also is affected by stress, which can lead to a heightened sensation of bloating, disrupt the gut microbiome and affect gut motility and digestion. So, it’s critical for you to try to reduce stress in your life.

Exercise can help alleviate stress and increase gut motility, which should help with gas, too. You should aim for moderate exercise for 30 to 60 minutes three to five times a week.

When You Should See a Doctor

If you have abdominal pain, vomiting, a change in bowel habits, bleeding, weight loss or ongoing symptoms, you should consult a doctor to see if additional testing needed.

Your primary care physician may refer you to a gastroenterologist. They might recommend that you keep a gas diary for three days, noting timing of gas and foods consumed, and order tests to help determine the cause of your gas and other symptoms.

This content is not AI generated.