Milly Gaines
Intestinal gas is a natural part of the digestion process, but excessive gas can cause pain and discomfort. To reduce gas, doctors may recommend dietary changes, such as reducing lactose or fructose intake, or following a gluten-free diet. Peppermint supplements and teas can also help alleviate gas, but it is important to consult a doctor before adding any supplements to your diet. Additionally, slowly reducing the consumption of whole grains and bran can help reduce gas formation.
Diets to help with gas
| Characteristics | Values |
|---|---|
| Foods to avoid | Beans, whole grains, bran, carbonated drinks, milk and milk products, starchy foods, wheat, onions, garlic, fatty foods, gum, hard candy, and more |
| Foods to eat | Raw, low-sugar fruits, low-carbohydrate vegetables, still water, lemon water, herbal tea |
| Other recommendations | Exercise, abdominal massage, peppermint oil capsules, apple cider vinegar, lactase supplements, eating slowly, reducing air swallowing, keeping a food diary |
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What You'll Learn
Avoid starchy foods and carbonated drinks
Gas is a natural part of the digestion process, but excessive gas can be uncomfortable and embarrassing. If you are experiencing excessive gas, it may be helpful to avoid starchy foods and carbonated drinks. Starchy foods such as potatoes, corn, wheat, and whole grains can cause gas, especially if your body lacks the enzymes to break down the sugars in these foods. Similarly, carbonated drinks contain a lot of gas, which can contribute to excessive gas in the digestive system.
To identify whether starchy foods or carbonated drinks are causing your gas, try eliminating them from your diet for a week and then gradually reintroducing them one at a time. This process will help you pinpoint the specific foods or drinks that are causing your gas symptoms. You can also try keeping a food diary to track what you eat and drink and how it affects your gas symptoms.
If you find that starchy foods are triggering your gas, it may be helpful to introduce them slowly into your diet rather than consuming large amounts all at once. Additionally, be sure to drink plenty of water instead of carbonated drinks to stay hydrated and promote healthy digestion.
In addition to avoiding starchy foods and carbonated drinks, there are other dietary changes you can make to help reduce gas. These include reducing your intake of lactose, fructose, and carbohydrates that are hard to digest, known as FODMAPs. However, it is important to maintain a balanced diet even as you aim to reduce gas.
If dietary changes do not help alleviate your gas symptoms, there are other options to consider. For example, gentle exercises like walking or yoga poses can help move gas through your digestive system. Over-the-counter medications, such as activated charcoal or digestive aids like Beano, can also provide relief. Herbal teas, such as peppermint or chamomile, may help relax the abdominal muscles and reduce pain associated with gas.
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Try peppermint tea or supplements
Peppermint tea is a naturally caffeine-free beverage with a refreshing taste that is enjoyed by most people. It has many medicinal uses, including aiding digestion and soothing an upset stomach. It can also help with bloating, constipation, and trapped gas.
The menthol and methyl salicylate in peppermint have antispasmodic effects, which have a calming impact on the gastrointestinal tract. Several studies support the use of peppermint for indigestion and irritable bowel syndrome. It calms the muscles of the stomach and improves the flow of bile, which the body uses to digest fats.
In one study, peppermint extract capsules were found to be as effective as a non-steroidal anti-inflammatory drug in reducing the intensity and duration of pain for people with painful periods. Though additional research is needed, it is possible that peppermint tea could have similar effects.
Peppermint tea may also help improve bad breath. The compounds in peppermint have been shown to improve breath, and peppermint oil has been shown to kill the germs that lead to bad breath.
However, it is important to note that ingesting peppermint is a risk factor for increasingly severe gastroesophageal reflux disease (GERD) symptoms. Researchers believe that peppermint relaxes the smooth muscles of the esophagus, which is already too relaxed in people with GERD. Therefore, it is recommended that you speak with a healthcare provider about whether peppermint tea is a safe choice for you.
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Avoid high-fructose corn syrup
Gas is a natural part of life, but it can be uncomfortable and embarrassing. While it is not usually a symptom of a serious problem, excessive gas can be a sign of an underlying condition. If you are concerned about your gas symptoms, you should consult your doctor. They may refer you to a registered dietitian to help create a healthy eating plan.
Some foods and drinks can cause gas and bloating. These include beans, whole grains, carbonated beverages, and starchy foods such as potatoes, corn, and wheat. Fatty foods can also slow digestion, causing gas to become trapped in the gut. Additionally, chewing gum and drinking with a straw can cause you to swallow more air, leading to increased gas.
One way to reduce gas symptoms is to avoid high-fructose corn syrup. High-fructose corn syrup is a sweetener commonly found in processed foods and beverages. It is made from corn starch and has a high fructose content, which can be difficult for the body to absorb. When the body cannot fully digest fructose, it can cause gas, bloating, and other digestive issues.
People with dietary fructose intolerance may experience gas and other gastrointestinal symptoms when consuming high-fructose corn syrup. In such cases, reducing the amount of fructose, especially high-fructose corn syrup, in the diet can help manage these symptoms. This may involve avoiding or limiting processed foods, sugary drinks, and other products that contain high-fructose corn syrup.
Additionally, some people may find it helpful to keep a food diary to identify specific triggers. This involves eliminating suspected gas-causing foods and beverages for a period and then gradually reintroducing them to pinpoint the culprits. Working with a healthcare professional or dietitian can help tailor this process and provide guidance on alternative food choices and healthy eating plans.
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Try digestive enzyme supplements
While a balanced diet is important, some people may experience excessive gas and bloating due to certain foods. Gassy foods include beans, broccoli, starchy foods (like potatoes, corn, and wheat), and soluble fiber. If you are experiencing excessive gas, you may want to try digestive enzyme supplements, which can help break down foods with less gas production.
Digestive enzymes break food into nutritional components in our gastrointestinal (GI) tract. If this process is disrupted, common GI symptoms like bloating, diarrhea, and stomach pain can occur. Digestive enzyme supplements may play an essential role in alleviating several clinical gut and malabsorption disorders. These supplements are promoted to fix problems like bloating, gas, and bowel irregularity.
There are several types of digestive enzymes, each with a distinct role in the body. These include amylase, lipase, and protease. Amylase breaks down carbohydrates, lipase breaks down fats, and protease breaks down proteins. Other digestive enzymes include lactase and alpha-galactosidase. Lactase supplements can help people manage lactose intolerance, while alpha-galactosidase supplements may reduce gas and bloating caused by difficulty digesting sugars in beans and some dairy products.
It is important to note that over-the-counter digestive enzyme supplements are not regulated by the FDA, so it is recommended to consult a doctor before adding any new supplements to your regimen. Doctors may prescribe enzyme pills for people with enzyme insufficiencies or health conditions that affect their ability to produce digestive enzymes.
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Avoid gum, hard candy, and drinking through straws
Gas can be uncomfortable and even painful. While it is a natural byproduct of digestion, there are ways to reduce it. Aside from dietary changes, there are other options for relieving gas, such as exercising, peppermint oil capsules, and holding a hot water bottle or heated pad to your stomach.
One way to cut down on gas is to avoid drinking through straws. Straws are convenient and sanitary, but they can cause you to swallow air, which leads to bloating and gas. Drinking through a straw may also cause wrinkles and cavities. While it is a myth that drinking through a straw increases intoxication, it may be healthier to avoid straws altogether.
Chewing gum is another activity that can cause gas. When you chew gum, you tend to swallow more air, which leads to gas buildup. Sugar-free gum can be even worse, as it is often sweetened with sugar alcohols like xylitol, sorbitol, and erythritol, which are harder to digest and contribute to excess gas. If you chew gum, you may want to cut down or switch to a different breath freshener.
Like gum, sucking on hard candy can cause you to swallow extra air, leading to gas. Sugar-free candy often contains sugar alcohols, which are also hard to digest and can cause gas.
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Frequently asked questions
There is no one-size-fits-all solution, but here are some general guidelines that may help:
- Reducing the amount of lactose in your diet to manage lactose intolerance.
- Reducing carbohydrates that are hard to digest, known as FODMAPs.
- Reducing soluble fibre, which is found in oat bran, peas, and fruits.
- Avoiding carbonated drinks, which are often high in sugar.
- Reducing the amount of fructose, especially from high-fructose corn syrup.
Some common gas-causing foods include:
- Beans (try pre-soaking and discarding the water to reduce gas)
- Vegetables like artichokes, asparagus, broccoli, and cabbage
- Fruits such as apples, peaches, and bananas
- Whole grains and bran (introduce these slowly to your diet if you're eating more fibre)
Some drink options that may help include:
- Peppermint tea
- Chamomile tea
- Warm liquids like herbal tea
- Apple cider vinegar mixed with warm water
There are a few over-the-counter options you can try:
- Beano, a digestive aid containing enzymes that break down sugars in beans and vegetables
- Activated charcoal tablets, taken before and after meals
- Digestive enzyme supplements to aid in breaking down foods
Some lifestyle changes that may help include:
- Reducing the amount of air swallowed (avoid talking while eating, chewing gum, or drinking with a straw)
- Exercising, including walking, stretching, and gentle yoga poses
- Massaging your abdomen to help gas pass through the digestive system
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