Gas and bloating can be uncomfortable and embarrassing problems. All people pass gas, but some people produce more gas than others, sometimes enough to cause distress. It is normal to pass gas from 6 to 20 times per day. Excess gas usually is not caused by a serious health problem. Gas and bloating usually are caused by something you eat or drink, including some natural health products and medicines. Gas and bloating are usually harmless and go away without treatment. However, changing your diet can help end the problem. Some over-the-counter medicines can help prevent gas and relieve bloating.
What is a Bloated Stomach?
A bloated stomach is first and foremost a feeling of tightness, pressure or fullness in your belly. It may or may not be accompanied by a visibly distended (swollen) abdomen. The feeling can range from mildly uncomfortable to intensely painful. It usually goes away after a while, but for some people, it’s a recurring problem. Digestive issues and hormone fluctuations can cause cyclical bloating. If your bloated stomach doesn’t go away, you should seek medical care to determine the cause.
Why is My Stomach Bloated?
The most common cause of stomach pain and bloating is excess intestinal gas. If you get a bloated stomach after eating, it may be a digestive issue. It might be as simple as eating too much too fast, or you could have a food intolerance or other condition that causes gas and digestive contents to build up. Your menstrual cycle is another common cause of temporary bloating. Sometimes a bloated stomach can indicate a more serious medical condition.
What Causes Gas?
Gas normally enters your digestive tract when you swallow air and when bacteria in your large intestine break down undigested carbohydrates. You may have more gas symptoms if you swallow more air or consume more of certain foods and drinks.
1. Swallowed air
Everyone swallows a small amount of air when eating and drinking. Swallowed air that doesn’t leave your stomach when you belch may move into your intestines and pass through your anus.
Swallowing more air may lead to more gas and gas symptoms. You swallow more air when you
- chew gum or suck on hard candy
- drink carbonated, or fizzy, drinks
- eat or drink too fast
- smoke
- wear loose-fitting dentures
2. Bacteria in your large intestine
Your large intestine contains a large number of bacteria and some fungi and viruses that make up the gut microbiome—the microbes in your digestive tract that help with digestion. Bacteria in the large intestine help break down carbohydrates and create gas in the process.
Certain foods and drinks contain types of carbohydrates—sugars, starches, and fiber—that your stomach and small intestine don’t fully digest. Undigested carbohydrates will pass to your large intestine, where bacteria break them down and create gas. You may have more gas symptoms if you consume more carbohydrates that your stomach and small intestine don’t fully digest.
Does Peanut Butter Cause Gas and Bloating?
Yes, peanut butter might cause some gas due to its high fiber content. If you are not used to eating fiber, it reaches the intestines intact, which might cause the gut to ferment it and cause gas. An intolerance or allergy to peanuts can also lead to gas and diarrhea. Two tablespoons of peanut butter have 1.6 g of fiber. Since fiber is not digested, it reaches the intestines intact, making the gut ferment the food, causing bloating and gas.
Where is Gas Pain Located?
Gas in the intestine causes pain for some people. When it collects on the left side of the colon, the pain can be confused with heart disease. When it collects on the right side of the colon, the pain may feel like the pain associated with gallstones or appendicitis.
How Do You Get Rid of Gas Quickly?
One thing that may help abdominal relieve gas a bit faster is to change your body position. Positions to reduce gas can include , for example, which can help push the gas out of the body. Other than that, medications and remedies may take some time to work, depending on the cause of your gas.
Does Coffee Cause Gas and Bloating?
When coffee is consumed, the acid in the coffee can irritate the lining of the stomach and small intestine, which can cause gas, bloating, and abdominal discomfort. Additionally, caffeine can also stimulate the production of stomach acid, which can further aggravate digestive symptoms.
How Long Can Trapped Gas Last?
Usually, trapped gas is released within a few hours. If it’s not, you should seek medical treatment in case you have another more serious medical condition.
How Common is Stomach Bloating?
Between 10% and 25% of otherwise healthy people complain of occasional abdominal bloating. As many as 75% describe their symptoms as moderate to severe. About 10% say they experience it regularly. Among those diagnosed with irritable bowel syndrome (IBS), it may be as much as 90%. Up to 75% of women experience bloating before and during their period. Only 50% of people who experience bloating also report a distended abdomen.
Foods that are high in fiber can increase gas production, especially if you eat a lot of fiber when you aren’t used to it. Examples of high-fiber foods include:
- Fruits
- Vegetables
- Whole grains
- Beans and peas
Fiber supplements such as Metamucil may also increase gas. Other foods or drinks that can increase gas include carbonated beverages such as soda and beer. Sugar substitutes like artificial sweeteners have been known to cause excessive gas production.
2. Food intolerances
People who eat foods they can’t tolerate will produce more gas because they can’t digest and break down the foods effectively. This is different than food allergies, which can be life-threatening. Lactose, the sugar in dairy products, and gluten, which is found in wheat and other grains, are two common food sensitivities. Different types of foods can cause food intolerance, especially those containing sulfites, histamines, or FODMAPs.
Foods that contain sulfites include:
- Potato chips
- Beer and wine
- Canned vegetables
- Pickled foods
Foods that contain histamines include:
- Aged cheeses
- Avocados
- Citrus fruits
- Fermented foods – like sauerkraut and kimchi
Foods that contain FODMAPs include:
- Apples
- Honey
- Milk
- Beans
- Lentils
- Beer
3. Eating habits
Some habits, such as eating too quickly, chewing gum, and talking while chewing, lead to increased swallowed air and gas build-up in the stomach. Drinking through a straw can cause you to swallow more air than drinking without one.
4. Medical conditions
Gas discomfort and bloating can be caused by medical conditions such as irritable bowel syndrome (IBS), chronic intestinal diseases such as ulcerative colitis and Crohn’s disease, constipation, and small intestine bacterial overgrowth (SIBO).
- Irritable Bowel Syndrome (IBS) – IBS is a chronic condition that affects the intestine. Gas and bloating are common symptoms of irritable bowel syndrome (IBS). As high as 90% of IBS patients report gas pain or bloating.
- Ulcerative Colitis (UC) and Crohn’s Disease – Inflammatory diseases such as ulcerative colitis and Crohn’s disease damage the gastrointestinal tract’s inner lying, leading to indigestion and obstruction of gas passing.
- Constipation – Constipation can cause difficulty passing gas due to blockage. Feces can harden and accumulate in the colon, increasing the bowel volume and causing bloating. Constipation can be intermittent or persistent.
- Small intestinal bacterial overgrowth (SIBO) – Increased bacterial growth in the small intestine may lead to excessive gas production. When gut bacteria from the colon enter the small intestine, the balance of gut bacteria is disrupted, resulting in increased gas production.
Health Conditions Due to Gas and Bloating
Some health conditions can cause you to have more gas than usual or have more gas symptoms.
1. IBS and other functional GI disorders
Functional gastrointestinal (GI) disorders such as irritable bowel syndrome (IBS), functional abdominal bloating and distention, functional constipation, and functional dyspepsia may cause problems with gas symptoms. Functional GI disorders are related to problems with how your brain and your gut work together. These problems can cause you to feel more bloating or abdominal pain or can affect how gas moves through your intestines.
2. Problems digesting carbohydrates
People who have problems digesting certain carbohydrates may experience digestive symptoms—such as bloating, abdominal pain, and diarrhea—after they consume certain foods or drinks. Problems digesting carbohydrates include
- lactose intolerance, in which people have digestive symptoms after consuming foods or drinks that contain lactose
- dietary fructose intolerance, in which people have digestive symptoms after consuming foods or drinks that contain fructose
3. Small intestinal bacterial overgrowth
Small intestinal bacterial overgrowth is an increase in the number of bacteria or a change in the type of bacteria in your small intestine. These bacteria can produce extra gas and may also cause diarrhea and weight loss. Small intestinal bacterial overgrowth is most often a complication of other health conditions.
4. Other digestive diseases and conditions
A number of other digestive diseases and conditions may lead to more gas or gas symptoms, including
- celiac disease
- constipation
- gastroesophageal reflux disease
- gastroparesis
- intestinal pseudo-obstruction
- obstruction or blockage of the digestive tract, which may be caused by conditions such as colorectal, ovarian, or stomach cancer.
Oranges are a good source of fiber and water, which can help prevent water retention and promote regular bowel movements. They are also rich in vitamin C, which may increase the health of the bacterial community in the gut.
2. Bananas
Also a good source of fiber, bananas contain potassium, which can help regulate sodium levels and prevent water retention. A small 2011 study also indicated that bananas may be associated with less bloating. It found that females who ate a banana twice a day had less bloating than those who did not. The results indicate eating bananas daily may promote the growth of a beneficial strain of gut bacteria, noted the authors.
3. Pineapples
In addition to containing 1.4 grams (g) of fiber per serving, pineapples contain enzymes called bromelain. This enzyme is often used in traditional medicine to treat digestive complaints, though little research has been done on its efficacy. One older 2010 study found that pineapple juice reduced inflammation in mice with inflammatory bowel disease. Due to the encouraging results, the authors recommended clinical trials to determine if it has a similar effect on humans.
4. Berries
Berries contain 2.1 g of fiber per serving, which is good for digestive health. They are also an excellent source of antioxidants, which can promote gut health.
5. Papayas
A 2013 study states that papayas are sometimes used as a home remedy for digestive complaints. The 40-day study compared the effects of taking a papaya supplement with those of taking a placebo. It showed that the participants who took the papaya had less constipation and bloating.
6. Tomatoes
Tomatoes contain prebiotics, a nondigestible food component that promotes the growth of healthy gut bacteria. The prebiotics in tomatoes are beneficial for people who have Crohn’s disease, malabsorption, and several other bloating-related conditions.
7. Lentils
Like other legumes, lentils are high in fiber. They are also plentiful in resistant starches, a carbohydrate that resists digestion and contributes to GI health.
8. Broccoli
Broccoli, which is also high in fiber, may also reduce bloating by improving gut health. A 2017 study on mice showed that mice on a broccoli-augmented diet tolerated digestive issues better than mice who did not eat broccoli. The vegetable contains a chemical that may help maintain the health of the bacterial community in the gut, concluded the authors. However, more research in humans is needed to understand broccoli’s full effects.
9. Carrots
Carrots are high in vitamin A, which is important for maintaining homeostasis in the gut. Research also suggests that dietary sources of vitamin A increase the strains of beneficial bacteria in the gut.
10. Celery
A 2017 study reports that celery is high in apigenin, a flavonoid that naturally occurs in plants. The research shows that celery can increase the growth and diversity of gut bacteria, which could improve digestion.
11. Spinach
Spinach is a nutrient-dense, high fiber vegetable. Research also shows it may increase the population of one of the healthy bacterial strains in the gut called Lactobacillus.
12. Oats
In addition to being a satisfying source of whole grains, oats contain an ample amount of fiber. They also have a type of carbohydrate called beta-glucan, which may alleviate colitis, which is inflammation in the colon.
13. Fermented foods
Many fermented foods, such as kefir, kombucha, and sauerkraut, contain probiotics, which are “friendly” strains of bacteria that are beneficial for gut health. Although little research has explored their value, some test-tube studies have shown promising results. These studies suggest the need for further research.
14. Ginger tea
Ginger is a common home remedy for bloating, constipation, nausea, and other GI complaints. Although more studies are necessary to provide evidence of its effectiveness, it has no known side effects, and many people enjoy drinking ginger tea.
15. Peppermint tea
Peppermint tea is a home remedy for GI troubles. More research is necessary to prove its effectiveness, but it may reduce symptoms of irritable bowel syndrome.
Foods that Commonly Cause Gas
According to the National Institute of Diabetes and Digestive and Kidney Diseases, most foods that contain carbohydrates can cause gas, however, fats and proteins cause little gas. Foods that cause gas include the following:
1. Raffinose. A complex sugar found in beans, cabbage, Brussels sprouts, broccoli, asparagus, other vegetables, and whole grains.
2. Lactose. A natural sugar found in milk and milk products, such as cheese, ice cream, and processed foods, such as bread, cereal, and salad dressing. Gas after eating these foods may mean you have lactose intolerance.
3. Fructose. A sugar found in onions, artichokes, pears, and wheat. Fructose is also used as a sweetener in some soft drinks and fruit drinks.
4. Sorbitol. A sugar found naturally in fruits, including apples, pears, peaches, and prunes. Sorbitol is also used as an artificial sweetener in many dietetic foods and sugar-free candies and gums.
5. Starches. Most starches, including potatoes, corn, noodles, and wheat produce gas as they are broken down in the large intestine. (Rice is the only starch that does not cause gas.)
6. Soluble fiber. Fiber that dissolves easily in water and takes on a soft, gel-like texture in the intestines; is found in oat bran, beans, peas, and most fruits.
7. Insoluble fiber. Fiber, such as that found in wheat bran and some vegetables, which passes essentially unchanged through the intestines and produces little gas.
Herbs for Gas Relief
A number of herbs with so-called carminative properties may help ease gas and prevent bloating, according to Angela Lemond, RDN, a dietitian and nutritionist based in Texas and a spokesperson for the Academy of Nutrition and Dietetics. She explains that a carminative is a substance that aids in the expulsion of gas.
Ginger is often considered a carminative for its gastrointestinal effects. A systemic review published in January 2020 in the journal Nutrients found that out of studies that analyzed ginger’s effect on different gastric functions, 85 percent reported ginger as a digestive enhancer. As it relates to gas relief, faster digestion allows gases to move more quickly out of your small intestine to relieve discomfort and bloating.
Additionally, a systemic review published in January 2019 in Food Science & Nutrition found that ginger was an important dietary agent in helping prevent dyspepsia (upper abdominal pain), flatulence, and bloating.
FDgard, a nonprescription formulation designed to help manage dyspepsia, uses other herbs to achieve similar results. The primary active ingredients are caraway and peppermint oils. Some doctors recommend this for gas and bloating, and a study published in March 2022 in BMC Gastroenterology found that this combination also helps with dyspepsia.
Other herbs and spices that may provide gas relief include:
- Chamomile
- Dill
- Fennel
- Basil
- Caraway
- Cumin
- Parsley
- Peppermint
- Spearmint
How to Get Rid of Gas and Bloating
What brings relief in the long term will depend on the cause of your distress. You might need a professional diagnosis to get to the bottom of it. But if you’re looking for home remedies to debloat your stomach today or avoid bloating tomorrow, there are a few things you can try.
1. Herbal teas, including peppermint, chamomile, ginger, turmeric and fennel can aid digestion and help process gas. Dandelion tea can help relieve water retention.
2. Peppermint oil capsules are a natural antispasmodic. That means they help your intestinal muscles relax. This can help you pass trapped poop and gas, especially if your problems derive from a motility issue.
3. Antacids have been shown to relieve inflammation in the digestive tract and help pass gas more easily. Antacids often include the active ingredient simethicone, which works to pass gas by grouping smaller gas bubbles together. Simethicone is also available separately.
4. Magnesium supplements help to neutralize stomach acid and relax the intestinal muscles. Magnesium has a natural laxative effect, which can be helpful from time to time but can be habit-forming if you use it too often.
5. Probiotics can help supplement or rebalance your gut bacteria. Some will help you digest your food better in the first place, and others may actually help absorb excess gasses. You may have to take them consistently for a few days or weeks to really notice a difference.
6. Psyllium husks are a popular fiber supplement that can help you poop more regularly. Always introduce fiber supplements gradually, and with lots of water. Over-the-counter laxatives can also be used as needed.
7. Regular exercise with a focus on core body strengthening can help combat abdominal bloating.
How to Prevent Stomach Bloating
If your stomach bloating is caused by diet or alcohol, you can help prevent it by making some lifestyle changes. Some good general guidelines include:
1. Eat enough fiber. If you don’t typically get a lot of fiber in your diet, you should start gradually so that you don’t overwhelm your system. Fiber will cause more gas at first, but once it starts sweeping through your digestive system, it will help clean out the fermenting fecal matter that’s stuck in there. Fiber also tells your body to drink more water, and it makes you feel full sooner so that you don’t eat too much. Finally, fiber is a prebiotic that helps feed and promote the good bacteria in your gut.
2. Drink enough water. This will encourage motility along your entire digestive tract and keep your digesting food from becoming too hard and compacted to pass through. Water also helps you feel full between meals.
3. Get some exercise. Exercise helps prevent water retention and keeps your bowels moving. It can also help prevent the rapid weight gain that often goes straight to your belly. If you have a desk job, regular exercise can seem more daunting, but it doesn’t take too much — just remember to get up and walk around now and then.
4. Avoid processed foods. Processed foods are low in fiber and high in salt and fat. Salt causes water retention, and fat slows down the digestive process because it takes longer to digest. All of these things can lead to constipation and bloating. Processed foods are also low in nutrition, so they will leave you feeling hungrier even after you’ve consumed a lot of calories. This leads to more eating and compounding the problem.
5. Practice mindful eating. Take your time to chew thoroughly and stop before you are full. Feeling full is a delayed reaction because it takes a while for the food you eat to actually reach your stomach. Most people eat enough to be full before they can actually feel that they are.
6. Notice sensitivities. Whether it’s alcohol or particular foods, just paying attention can help you notice which ingredients you are most sensitive to. Some people keep a food journal and take notes to keep track of how different meals make them feel. You can also try eliminating foods one at a time and notice if you experience any difference in your symptoms.
If the cause of your bloated stomach is something more specific, such as specific food intolerance, perimenopause or a medical condition, you might need a little help with diagnosis, treatment and prevention. Some options include:
1. Elimination diet. A dietician can help guide you through an elimination diet to identify your food sensitivities and give your digestive system a chance to heal. This usually means maintaining a very restricted diet for a short period of time and then adding certain classes of foods back in one at a time to see how your body reacts. A good one to try for bloating is the low-FODMAP diet. FODMAP foods include all of the carbohydrates that most commonly cause digestive problems, bloating and gas.
2. Hydrogen breath test. This relatively simple test is an efficient way to screen for a few different digestive disorders, including specific sugar intolerances and SIBO. You can take it as an outpatient or sometimes at home and have results in a day or two.
3. Targeted probiotics. If your healthcare provider diagnoses you with SIBO or another gut bacteria imbalance, they can help rebuild your microbiome by reintroducing the specific bacteria that you are lacking to help balance out the ones that are dominating.
4. Hormone therapy. Some women find relief from monthly bloating and other symptoms of PMS by taking hormonal birth control pills. You can discuss the pros and cons of the pill with your healthcare provider. Some women in perimenopause find relief from their symptoms with supplemental estrogen and progesterone. Talk to your healthcare provider to find out if hormone replacement therapy (HRT) is right for you.
5. iofeedback. This is a kind of mind-body therapy that can help you relax and retrain your bodily functions. Biofeedback may help prevent a bloated stomach if you tend to experience indigestion or constipation as a response to stress, or if you have visceral hypersensitivity and feel bloated even when your digestion is normal.
They can also examine your digestive system by doing a gastroscopy or colonoscopy. During these procedures, your doctor can take a biopsy (tissue sample) of anything unusual they may see. This can help aid your diagnosis.
Bloating can sometimes be due to non-digestive problems. If your doctor thinks that something else is causing your bloating, they may order an ultrasound.
When to See a Gas and Bloating Specialist
When gas and bloating occur with other symptoms, it could mean something is going on other than normal digestion. You should see a doctor if you have gas and bloating along with any of these symptoms:
- Blood or mucus in your stool
- Changing your eating habits didn’t help
- Chronic or frequent diarrhea, constipation, or vomiting
- Fever
- Loss of appetite
- Over-the-counter remedies don’t help
- Persistent bloating, gas, or heartburn
- Significant changes in bowel movements
- Symptoms are disrupting your life
- Unexplained weight loss
When you see a doctor, you’ll probably start by discussing your medical history and symptom history. It might help to keep a symptom journal noting what you were doing or what you ate when you had symptoms, their severity, and what helped or worsened them.
You’ll also have a physical exam of your abdomen to check for anything that feels abnormal and/or tender. Your doctor may then recommend testing, like a colonoscopy, blood tests, upper GI imaging, or breath tests.
The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.
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