How to get rid of gas

Gas is something we all have from time to time, though no one likes to talk about it (which makes finding ways to treat it even harder). But gas is a normal part of the digestive process that occurs when too much air builds up in our digestive tract. Sometimes this happens because we eat too fast or drink too many carbonated beverages, and sometimes it happens because our body is working harder than usual to digest our food—making extra gas from the gas-producing bacteria in the process.

Whatever the cause of your gas, it can be painful, annoying, and embarrassing. Thankfully, there are ways to alleviate it on the spot and prevent it in the future. 

15 ways to get rid of gas

There are medical and homeopathic ways to get rid of excess amounts of intestinal gas that may be making you uncomfortable. Some are quick, while others require long-term lifestyle changes, but they can all ideally help you have less abdominal pain and discomfort. Here are 15 strategies for reducing and eliminating gas.

Medical approaches to managing gas

1. Take an OTC gas medication.

There are many over-the-counter (OTC) medications for treating gas, says Arturo Bravo, MD, a gastroenterologist at Houston Methodist Willowbrook Hospital: You can use Phazyme (simethicone) to break up gas bubbles or a product that contains activated charcoal (like CharcoCaps). Activated charcoal may be able to trap gas bubbles and lead to gas relief, but studies are limited about its effectiveness, and Dr. Bravo says the same is true of simethicone. 

2. See a gastroenterologist.

“Some intestinal illnesses can cause increased gas,” says Mejdi Ahmad, MD, gastroenterologist with Medical Offices of Manhattan. Dr. Ahmad notes that common infections like giardia and H. pylori could be the source of your stomach distress if it’s chronic or accompanied by other gastrointestinal symptoms, like diarrhea, weight loss, and bloating. “Abdominal bloating can also be a result of inflammatory bowel disease like Crohn’s disease.”

These infections and underlying conditions can often be effectively treated, leading to improvement of your gas symptoms. It is, therefore, important to be evaluated by a gastroenterologist if you have any ongoing gastrointestinal (GI) symptoms or new or worsening symptoms. 

3. Complete a food allergy test.

Excessive gas is also a potential sign of a food allergy or intolerance, per Dr. Admad, so asking your doctor about participating in a food allergy test is another option. This can help you identify any problematic foods that are increasing or causing your symptoms or identify health conditions like celiac disease. Common food allergens that may create painful gas include dairy products and foods that contain gluten and histamine.

4. Ask about prescription drugs.

Depending on the cause of your gas, there are a couple of prescription medications you may be able to take. Dr. Bravo says an antispasmodic drug like Bentyl (dicyclomine) can reduce the abdominal pain caused by gas; it’s often used to relieve symptoms in people with irritable bowel syndrome. Meanwhile, Dr. Ahmad says prescription digestive enzymes can be used to treat patients with exocrine pancreatic insufficiency, a condition where the pancreas does not work sufficiently in the digestion of foods. 

Natural and home remedies to get rid of gas

5. Take a supplement. 

Dr. Bravo says alpha-galactosidase supplements like Beano help to break down certain complex carbohydrates, like the ones found in beans and vegetables containing a sugar called raffinose. “Taking Beano after eating these foods,” Dr. Bravo says, “may be effective in reducing the gas they often cause.”

Similarly, taking a lactase supplement like Lactaid can counteract some of the discomfort associated with eating dairy foods if you have a sensitivity to things like cow’s milk, cheese, and ice cream. Typically, people with lactose intolerance have difficulty breaking down the sugar lactose found in dairy; a lactase supplement helps your body break it down so it’s less likely to produce gas in the digestion process. 

6. Stop chewing gum.

Your body will naturally produce gas as a result of digestion, but your behaviors and habits can also introduce extra gas into your digestive system. Chewing gum causes you to inhale excess air, which often travels down into the stomach. Your body may produce gas in an effort to expel that extra air.

What’s more, this effect may be increased if you’re chewing sugar-free gum, which contains artificial sweeteners and sugar substitutes like xylitol, sorbitol, and erythritol. These sugar alcohols are hard for your stomach to break down, which leads to extra gas being produced to digest them.

7. Limit carbonated beverages.

For similar reasons to chewing gum, drinking carbonated beverages (like soda, sparkling water, and even beer) can increase the amount of gas you produce. In this case, you’re literally sending the gas bubbles right down into your stomach—and just like with chewing gum, many carbonated, non-alcoholic beverages are sweetened with sugar alcohols that are tough to digest.

8. Eat lots of high-fiber foods.

While eating way too much fiber—especially if you aren’t drinking enough water—can cause gas, constipation, and bloating, high-fiber foods can benefit your digestion by bulking up and softening your stool, making it easier to pass. High-fiber foods include whole grains, beans, apples, popcorn, and cruciferous vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts.

9. Slow down while you eat and drink.

Even when you’re busy, you shouldn’t rush through meals. Not only does gulping down your foods and beverages cause you to increase the amount of air going into your stomach, but eating quickly often leads to overeating, which can also result in excess gas. 

10. Get more exercise—especially yoga!

If you’ve ever noticed an increase in flatulence while working out, there’s a reason for that: Physical activity is good for the digestive process, speeding up the time it takes for food to be processed in your intestines. That means a temporary increase in flatulence because you’re working out. But at least all that gas isn’t trapped inside your stomach, causing bloating or pain. If you don’t already work out, try to add some light or gentle exercise into your daily or weekly routine.

Abdominal strengthening exercises are especially good for eliminating gas, as is yoga. In fact,  one study found that people who did yoga three times per week for three months had less constipation than other participants who did no yoga. In fact, there are even gas-relieving yoga poses!

11. Drink peppermint tea.

Peppermint is an herbal extract known to aid digestion, so wrapping up your meal with a cup of peppermint tea can help your stomach process all that food you just ate more efficiently. Peppermint can also relax the intestinal muscles, which makes it easier for gas to pass rather than stay trapped in the digestive tract, causing uncomfortable cramping. 

12. Quit smoking.

Smokers are at a higher risk for several GI disorders, including Crohn’s and pancreatitis. Smoking also contributes to an increase in digestive symptoms not related to any particular disorder, like constipation, bloating and gas, diarrhea, and abdominal discomfort or pain. It’s a good idea to stop smoking for many reasons related to your health, and gas is just one of them.

13. Skip the straw.

Dr. Ahmad says sipping a carbonated beverage through a straw is an especially good way to end up with trapped gas in the GI tract, but drinking any type of beverage through a straw puts you at a higher risk of gas pain. The reason? You’re inhaling more air (from inside the straw) than you would if you drank straw-free.  

14. Eat trigger foods in moderation.

If you know certain gas-producing foods (like dairy, raw vegetables, and low-sugar treats) tend to cause problems for you, it’s smart to eat them in moderation to avoid experiencing frequent gas pain. Even high-fiber foods, which are typically healthy, can cause excess gas in certain individuals. If you aren’t sure what’s causing your discomfort, a food diary or elimination diet can help you identify foods that trigger excess gas and make dietary changes needed for gas relief.

“In some cases,” notes Dr. Bravo, “a low-FODMAP diet may be helpful.” Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) are a class of carbohydrates that can be more difficult to digest. Consult your healthcare provider or registered dietitian before starting this diet, since it can be hard to make sure you’re getting the right balance of nutrients on any kind of restricted diet. 

RELATED: The 3 best diets for IBS

15. Drink more water.

Gas can be a symptom of constipation, so it’s important to drink plenty of water throughout the day to keep your bowels moving and digest your food in a timely manner. Drinking water after a meal can also help the body break down food and better absorb nutrients. If you get bored with water, you can substitute clear broths and herbal teas for a similar benefit, as long as they are not caffeinated.