Gut-Friendly Eating: Tips for Reducing Bloating and Discomfort

The average adult farts between 13 and 21 times a day. Gas is a healthy part of the digestive process. But when gas builds up in your intestines and you can’t get rid of it, you start to feel pain and discomfort. 

The frequency of gas pain, bloating, and flatulence can be worse than those that cause diarrhea or constipation. Gas can also be produced by:

Eating too much

Swallowing air while eating or drinking 

Chewing gum 

Smoking cigarettes 

Eating certain foods

See your doctor if you have gas symptoms: 

Having pain 

Sudden changes 

Constipation, diarrhea, or weight loss: 

Your doctor can identify the underlying cause.

If your symptoms don’t completely improve after changing your diet, you have several options. 

Peppermint: 

According to reliable research sources, peppermint tea or peppermint supplements may help reduce symptoms of irritable bowel syndrome, such as gas. Consult your doctor before starting to use any supplements. Peppermint can interfere with the absorption of iron and some medications. It may also cause heartburn in some people. Supplement labels provide instructions on how much to take. For peppermint tea, drink a cup before each meal for best results. 

Chamomile Tea: 

Chamomile tea can also help reduce indigestion, gas retention, and bloating. Some people find relief from symptoms by drinking chamomile tea before meals or bedtime. 

Activated Charcoal: 

Activated charcoal is another type of over-the-counter medication that helps release trapped gas in the colon. Take tablets immediately before and 1 hour after meals.

Apple Cider Vinegar: 

Drinking apple cider vinegar helps fight bacteria that can build up gas in your stomach and cause discomfort. Dissolve 1 tablespoon of apple cider vinegar in a drink such as water or tea. Drink up to 3 times daily, just before meals, or as needed to relieve symptoms. 

Physical Activity: 

Exercise can help relieve pain caused by trapped gas and gas. Take a walk after meals as a way to avoid gas. If you have gas pain, jumping rope or running or walking can help relieve the pain. 

Lactase supplements: 

Lactose is a sugar found in milk. People with lactose intolerance cannot digest this sugar. Lactase is an enzyme that the body uses to break down lactose. Lactase supplements are available over the counter and can help your body digest lactose. 

Cloves: 

Cloves are herbs used in cooking. Clove oil helps reduce bloating and gas by producing digestive enzymes. Mix 2-5 drops in an 8-ounce glass of water and drink after meals.

Over-the-counter medications: 

Simethicone (Gas-X, Mylanta Gas, Phazyme) is an over-the-counter medication that tightens the gas bubbles in the stomach so they can be expelled more easily. Follow the dosage instructions. Always talk to your doctor about this medication if you are taking other medications or if you are pregnant. 

Another option is Beano, a commercially available digestive supplement that contains enzymes that break down the sugars in beans and some vegetables. This may help reduce stomach gas. It comes in liquid or tablet form. If you have galactosemia, consult your doctor before use.

Prescription Medications: 

Depending on the cause of your stomach gas, your doctor may prescribe several medications. These include drugs to treat gastroesophageal reflux disease (GERD), irritable bowel syndrome (IBS), and inflammatory bowel disease (IBD). 

Diet: 

If there is no underlying medical condition causing your farts, your diet may be the culprit. Food is mainly digested in the small intestine. What is not digested is fermented in the colon by bacteria, fungi, and yeast as part of digestion. This process produces methane and hydrogen, which are excreted in feces. 

For many people, changing your diet will reduce gas and its associated symptoms. One way he determines which foods are causing gas is to keep a food diary. Common culprits include high-fat or high-fiber foods, carbonated drinks, and beans and lentils. Here are 10 foods that can cause gas. Once you know which foods are causing your gas, you can change your diet to avoid them.

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