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Gas and bloating naturally occur during digestion, but excessive gas can cause discomfort or embarrassment. Fortunately, you can often alleviate these unpleasant symptoms by making simple dietary adjustments. Continue reading for tips on how to find relief.
Steps to Follow
Alleviate gas discomfort using a warm pad.
You can also opt for a hot water bottle. To quickly relieve abdominal discomfort caused by gas and bloating, lie down and place a hot water bottle or warm compress on your stomach. The warmth may help alleviate your discomfort until the bloating diminishes. Remember:
Relieve your stomach with mint or chamomile tea.
These herbal remedies may alleviate excess gas and bloating. Purchase mint or chamomile tea bags, or utilize fresh mint leaves or dried chamomile flowers. Allow the ingredients to steep in hot water for a few minutes before slowly enjoying the tea. Additional herbs and spices that might offer relief include:
Consume your meals slowly and thoroughly chew your food.
Thoroughly chewing your food facilitates digestion, reducing the amount of food available for gassy bacteria in your gut to break down. Take small bites, chew them well, and avoid hastily consuming your meals and beverages. Remember:
Refrain from chewing gum or sucking on hard candies.
Beware of the sneaky effects of chewing gum! Swallowing excess air can lead to uncomfortable belching, bloating, and discomfort. Avoid exacerbating this by refraining from sucking candies or using straws. Instead, opt to sip directly from the cup. Additionally, consider quitting smoking as it can also contribute to swallowing excessive air.
Avoid foods known to cause gas.
Watch out for high-fiber veggies—they're notorious for causing bloating and gas. Gas production is a natural byproduct of bacteria breaking down undigested food in your colon. However, certain foods may exacerbate this issue. Consider reducing your intake of vegetables and fruits like beans, peas, broccoli, cauliflower, and others listed. Also, steer clear of artificial sweeteners, carbonated drinks, and greasy foods.
If you're lactose intolerant, consider going dairy-free.
Dairy products can trigger painful gas and bloating for many.
The lactose found in cow's milk can be particularly problematic. If dairy is a culprit for your symptoms, try eliminating milk, cheese, and ice cream from your diet. Alternatively, opt for lactose-free alternatives like soy, almond, or oat milk. Additionally, lactase supplements may help alleviate discomfort when consuming dairy products. It's advisable to consult your doctor before starting any new supplements, especially if you're pregnant or taking other medications.
Reduce your intake of simple carbohydrates and sugars.
Struggling with carb intolerance can lead to bloating, cramps, and heartburn. If you frequently experience discomfort after consuming bread, pastries, or sugary treats, you might be sensitive to simple carbs. Consider minimizing your consumption of sweets and foods containing refined flour, such as white bread or pasta. Emphasize incorporating healthy, complex carbohydrates into your diet, like starchy vegetables, whole grains, and fruits.
If you have an allergy or intolerance, steer clear of gluten.
Gluten, a protein present in certain grain-based products, can trigger bloating and gas in sensitive individuals. To mitigate these symptoms, it's advisable to eliminate gluten-containing items from your diet. Check product labels for 'gluten-free' indications, particularly on bread, baked goods, pasta, and seasonings. Consulting with a doctor or dietitian can provide further insight into gluten sensitivity or intolerance.
Consult your physician regarding activated charcoal supplements.
Consider using activated charcoal to alleviate excess gas. Research suggests it can be particularly effective when used alongside gas-relief medications like simethicone (Gas-X). However, consult the package instructions for proper dosage and timing, as it may interfere with medication absorption and could lead to side effects such as tongue staining, black stools, or constipation.
Try taking over-the-counter gas relief medication before meals.
Many OTC gas remedies function by preventing gas buildup. Prior to your next meal, experiment with digestive enzyme supplements like Beano or BeanAssist. These aids help break down complex carbohydrates known to induce bloating and gas. While simethicone-based medications like Gas-X or Mylanta Gas Minis aim to dissolve existing gas bubbles in the gut, their effectiveness remains uncertain. Always adhere to package instructions and seek medical advice if you have underlying health conditions or are on other medications.
Release gas rather than holding it in.
Relieving gas pressure can provide significant relief. Though it may feel uncomfortable, allowing gas to escape is a natural part of the digestive process. Suppressing it only exacerbates bloating and discomfort. Seek a private space to release gas, and if in public, locate a restroom for temporary relief. Additionally, physical activity such as walking or climbing stairs may facilitate the expulsion of gas.
Consult your doctor if you experience persistent or severe symptoms.
While occasional gas is normal, excessive gas could indicate an underlying issue. If you suffer from frequent and painful bloating or excessive flatulence on a daily basis, mere dietary changes may not suffice. Seek medical attention if gas pains significantly disrupt your daily activities or if you experience severe symptoms like bloody stools, persistent diarrhea or constipation, unexplained weight loss, or frequent nausea or vomiting. These could be indicative of conditions such as Irritable Bowel Syndrome (IBS), Celiac disease, or Crohn's disease.
Looking for Solutions for Bloating?
Choosing the Right Foods and Avoiding Others
Foods That Cause Bloating and Gas
Nutritious Choices for Alleviating Bloating and GasHelpful Advice
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Incorporate regular physical activity into your routine to alleviate gas and bloating and to prevent their recurrence. Engage in daily walks, runs, or swims to facilitate the release of gas from your body.
Important Cautions
- Always consult your doctor before eliminating food groups from your diet or initiating new supplements or medications.
