7 Fast Relief Tips To Reduce Stomach Gas and Bloating

Stomach gas and bloating – two very uncomfortable but very normal issues that many of us experience every day. 

From a big lunch to eating the wrong foods in combination, the aftermath can be an annoying inconvenience. 

Luckily, there are some effective way you can follow to reduce stomach pain and bloating. 

We’re going to explore (and hopefully help you to reduce) your discomfort with 7 effective ways to reduce your stomach gas and bloating using data and recommendations from the experts.

Let’s get started!

Table of Content (TOC)

The Real Struggle with Stomach Gas and Bloating

Stomach gas and bloating can be extremely inconvenient and uncomfortable. 

It may affect your whole day and prevent you from working, learning or even socializing. 

A research carried out by the Clinical Gastroenterology and Hepatology showed that as much as 20% of people surveyed stated they had bloating in any 1 week.

20% is a large percentage of the population suffering from this painful condition. 

Whether the immediate cause is what you ate or it is a long term health problem, there are many ways through which you can learn to manage the condition. 

It is, therefore, important that you know the causes, the symptoms and the possible solutions for stomach gas and bloating.

Why Shouldn't Ignore It

Not only is gas and bloating unpleasant to deal with, but it can actually lead to more serious digestive issues if you leave it ignored. 

Chronic bloating may indicate the presence of gastrointestinal disorders such as irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO) or food intolerances. 

Long-lasting symptoms can also affect your general well-being, causing anxiety and making you feel self-conscious. 

In fact, a survey conducted by the International Foundation for Gastrointestinal Disorders reported that 74% of those who suffer frequent bloating report it has an adverse effect on their quality of life.

Conditions That Causes Stomach Gas and Bloating

There are some medical conditions that exaggerates the gas and bloating:

• Lactose Intolerance
• Irritable Bowel Syndrome (IBS)
• Celiac Disease
• Small Intestinal Bacterial Overgrowth (SIBO)
• Constipation
• Crohn's Disease and Ulcerative Colitis
• Diverticulitis
• Gastroesophageal Reflux Disease (GERD)
• Peptic Ulcers
• Ovarian Cancer
• Pancreatitis

7 Proven Tips to Reduce Stomach Gas and Bloating

Let’s now discuss how to reduce flatulence and bloating. These are practical steps that you can take, some are backed by research and most of all they are easy to do.

1. Change your diet

What you eat and drink can make a big difference in gas and bloating. Some foods are proven to worsen the problem while some help digestion to prevent bloating.

Avoid foods that produce gas

There are certain foods that are well known for causing gas and bloating and it’s usually because of their makeup.

Consider the following foods:

• Legumes: Beans, lentils and peas are full of oligosaccharides which are difficult to digest and can often make us gassy.
• Cruciferous Vegetables: Broccoli, cauliflower and Brussels sprouts contain the sugar called raffinose and sulpher compounds which can cause bloating.
• Dairy Products: Milk, cheese and ice cream can make you feel gassy if you’re lactose intolerant.
• Soda and sparkling water: The carbonation in these beverages adds extra air into your digestive system, which can make you feel bloated.
• Sugar-free gum and candies: Artificial sweeteners like sorbitol, mannitol, and xylitol can fuel gas in your gut when fermented.

Don’t Increase Fiber Too Quickly

While fiber is certainly a friend to the digestive system, fiber consumed in excess can lead to gas, cramping and bloating. Unlike proteins and fats, fiber cannot be effectively stored by the body and therefore, should be consumed in moderation.

Gradually intake high-fiber foods like fruits, vegetables and whole grains into your diet to give your digestive system time to adjust. You’ll notice fewer symptoms of discomfort as your body learns to naturally produce more digestive enzymes.

Opt for Low FODMAP Foods

Short-chain carbohydrates often lead to bloating and gas (Fermentable Oligo-, Di-, Mono-saccharides And Polyols), also known as FODMAPs.

For relief from these symptoms, many people find success with a low FODMAP diet.

Low FODMAP foods are such as:

·       Bananas

·       Blueberries

·       Carrots

·       Spinach

·       Potatoes

2.  Eat Slowly and Chew Food Well

The way you eat can really affect feeling bloated and having gas.

If you eat fast and don't chew food well, you can swallow air which can cause these problems.

Take Small Bites

Eating little pieces helps you chew food really well and makes digestion easier, and reduces the air you swallow.

Eat in a Calm Place

Eating in a peaceful place makes you eat slower and improves digestion, lowering the chance of feeling bloated.

Don't Talk While Eating

Talking while eating can make you swallow more air, causing gas and feeling bloated.

3. Keep Your Body Full of Water

It's very important to drink lots of water for a healthy gut.

Water breaks down food and helps your body take in good stuff, stopping stomach and belly troubles like feeling too full and uncomfortable.

Sip Water All the Time

Drinking water sip by sip all through the day keeps you full of water and helps your tummy work right.

Try to have at least 8 cups of water every day.

Don't Drink Lots When You Eat

Having too much water at meal times can make your tummy acid too weak and can lead to feeling too full.

It's best to drink water before or after meals instead.

5. Do Exercise Often

Physical Activity helps the bowel movement easier and reduce stomach gas and bloating.

Do Aerobic Exercise

Things like walking, running, biking, and swimming help your stomach muscles work better, so air moves through your body.

Do Yoga

Some yoga moves can make your stomach feel better by letting out trapped air and making digestion better.

Poses like the windwind-relieving pose (Pavanamuktasana), child’s pose (Balasana), and downward-facing dog (Adho Mukha Svanasana) are very helpful.

6. Use Easy-To-Buy Cures

You can buy remedies without needing a prescription and they can help you feel better fast from gas and feeling too full. These cures help pop gas bubbles or make it easier to digest food.

Bubble-Breaking Products

Stuff like Gas-X and Mylanta Gas are popular choices.

These have simethicone, which stops gas bubbles from forming in your belly.

Carbon Pills

Carbon pills soak up extra gas in your belly and make you feel less full.

But, you only need to use them sometimes, not all the time.

Food-Helping Stuff

Supplements with food-helping parts can make it easier to digest hard-to-digest food, and reduce stomach gas and bloating.

For example, lactase pills help people who can't handle milk to digest it better.

6. Keep Stress in Check

Stress hurts your gut, leading to issues like gas and a bloated feeling.

Taking steps to handle stress can make your digestion better.

Try Being Present and Quiet

Focusing on the now and sitting quietly lowers stress and its bad effects on your stomach.

Doing this often makes you feel better all around and aids your gut health.

Do Calm-Down Activities

Doing things like taking deep breaths, gently tensing and relaxing your muscles, or picturing a calm place helps in dealing with stress and eases gas and bloating.

Keep Work and Play Balanced

Making sure you have a good mix of work, fun, and time for yourself helps keep stress down and your digestion working well.

7. Try Probiotics

Probiotics are good bacteria that keep your gut healthy and help stop gas and bloating.

You can get them from certain foods or take them as extra pills.

Eat Foods with Probiotics

Foods like yogurt, kefir, sauerkraut, kimchi, and other pickled stuff are full of probiotics.

Eating them often helps keep your stomach happy and cuts down on bloating.

Go for Probiotic Pills

If foods with probiotics aren't part of what you usually eat, taking probiotic pills can also work well.

Choose pills with Lactobacillus and Bifidobacterium, which are types of bacteria that help your gut health.

How to Massage Your Stomach to Relieve Gas?

If stomach gas and bloating hurts you badly, then ask someone to do a gentle massage on your gut.

Many doctors suggest and also they do massage to their patients who suffered from bloating and gas.

I simplified some main points down below which gives you a nice guidance:

Gentle Finger-pressure

With light finger tips pressure gently massage your belly in clockwise direction.

Direction should be Right to Right

Start from the lower on your right side (think hip bone) and work your way up your belly, then across to the left, and finally go down to end where you started.

Take a Breath and Repeat

Repeat this gentle massage in few rounds targeting the tense point.

Bonus Tip: After massage warm up with the washcloth to more comfort

 

Watch This YouTube Video to get more in-depth details about How to Relieve Stomach Gas and Bloating from a Health professional:

 

The Bottom Line

Stomach Gas and bloating can ruin your day, but don't let them win!

By follow these 7 effective way, you can turn your gut into a digestion superstar.

Remember that everyone's body is unique, so be patient and experiment to discover what works best for you. 

These are long-term solutions, not temporary remedies. 

Implement them consistently, and you might be shocked at how much better you feel - bloating-free and ready to face anything!

If bloating becomes an ongoing issue, consult your doctor to figure out any possible root causes.

However, for the majority of people, these modest improvements can have a significant impact.

So, befriend your gut; it will reward you!

FAQs

What foods make bloating go away?

Foods that help reduce bloating include ginger, peppermint, bananas, and cucumbers. These foods can aid digestion and reduce water retention. Incorporating these into your diet can help alleviate bloating and improve overall digestive health.

How do I clear gas in my stomach?

To clear gas in your stomach, try drinking warm water, taking a walk, or using over-the-counter remedies like simethicone. Additionally, eating slowly and avoiding carbonated beverages can help prevent excess gas buildup.

What positions relieve gas?

Positions that relieve gas include lying on your left side, the knee-to-chest position, and the child's pose. These positions help move gas through the intestines, providing relief from bloating and discomfort.

What are the pressure points to relieve gas?

Pressure points to relieve gas include the point three finger widths below the navel (known as CV 6) and the point on the top of the foot between the big toe and second toe (known as LV 3). Applying gentle pressure to these points can help alleviate gas and bloating.

Can Eno be used for gas?

Yes, Eno can be used to relieve gas. It is an antacid that helps neutralize stomach acid, providing quick relief from bloating and discomfort caused by gas. However, it should be used occasionally and not as a long-term solution.