Passing gas, farting, breaking wind — whatever you call it, intestinal gas (or simply “gas”) can be embarrassing, painful, and annoying.

And before you think you’re the only one who might have a gas problem, know this: Most people produce about 1 to 4 pints of gas a day and pass gas about 14 times a day, either by farting or burping. Or they experience gas through a feeling of bloating that doesn’t necessarily result in either.

And while you may feel that you get more gassy with age, the real culprit is diet, which may change as you get older.

Gas occurs in the body two ways: Either by swallowing too much air or from the fermentation of food in the colon by bacteria. “Substances that don’t get absorbed in the intestines go into the colon, where they are acted upon by bacteria, releasing gas,” says Douglas A. Drossman, MD, a gastroenterologist and President at the Center for Education and Practice of Biopsychosocial Care.

People with gastrointestinal problems also have an increased sensitivity to trapped gas. So how do you treat the problem? Read on.

How to relieve gas pain?

1. Over-the-counter remedies

Activated charcoal tablets and simethicone (Gas-X) work in mild cases by breaking up the surface area of big gas bubbles. The excess gas still needs to get out, but the pills make it easier and less uncomfortable.

Bean-o helps break down big vegetable offenders (broccoli, brussels sprout, cabbage, collard greens, kale, cauliflower).

Lactaid tablets help with gas caused by lactose intolerance if taken before eating dairy products. (Lactaid also makes food products that are lactose-free.

If you are fructose intolerant (have a sensitivity to foods with table sugar or corn syrup such as soda, applesauce, and fruit juices), sorry, abstinence is the only solution.

2. Do Yoga

For a natural way to relieve gas, try this “wind relieving position,” aka The Pavanamuktasana Pose, says Carol Shwidock, owner of Harmony Yoga in Stamford, CT. “Always start with your right side, as this targets the ascending colon, which will push the gas to your descending colon. Then when you do the left side, you push all the gas out.”

• Lie flat on your back.

• Inhale and bring your right knee to your chest. Wrap your arms around your knee. Exhale and bring your chin forward toward your knee.

• Hold for four breaths, then release your arms and knee, bringing your head back to the ground.

• Repeat on the left side.

3. Walk

Gentle physical activity like walking stimulates the muscles in your abdomen and digestive tract. These contractions, known as peristalsis, help move food and gas through your digestive system more efficiently, contributing to intestinal gas clearance.

Apart from that, walking can help reduce bloating and release any pressure that may have built up in your abdomen. If gas is a symptom of constipation, walking can help stimulate bowel movements and relieve constipation. This, in turn, can alleviate gas discomfort.

4. Change your diet

To avoid gas pain, you should avoid high-fiber foods that can contribute to gas. Common foods to avoid are:

  • whole grains like wheat bran;
  • legumes (beans, lentils, peas);
  • fruits;
  • onions;
  • cellulose (an additive found in many reduced-fat and added-fiber processed foods);
  • cruciferous vegetables (such as broccoli, cabbage, kale and cauliflower);
  • if you are lactose or fructose intolerant, dairy or processed foods. 

There now are diets such as FODMAP, developed by Australian dietitian and nutritionist Sue Shepherd, that help people who have a lot of gas and food sensitivity. You can try a process of elimination by substituting a gassy food for a non-gassy one, and see which one is giving you the most trouble. A few basic substitutions:

• Rice milk for cow’s milk

• Bananas, blueberries and melon for apples, peaches and plums

• Gluten-free and spelt cereals and bread for wheat and rye products

• Bamboo shoots, bok choy, carrot, celery, corn, eggplant, green beans, lettuce, chives, parsnip, pumpkin, and tomato for artichokes, asparagus, Brussels sprouts, broccoli, cabbage, okra, onions, and peas.

• Garlic-infused oil for garlic

5. Try herbal remedies

Several herbal remedies may help alleviate gas pain and provide relief from digestive discomfort. Some herbal options that are commonly used for this purpose include peppermint tea or peppermint oil which can help relax the muscles of the gastrointestinal tract, reducing gas-related discomfort.

Ginger has also been used for centuries to ease digestive issues, including gas and bloating. You can make ginger tea by steeping fresh ginger slices in hot water for about 5-10 minutes. Similarly to ginge tea, chamomile tea has anti-inflammatory and calming properties that can help soothe the digestive system and reduce gas-related discomfort.

Some other options include fennel, cumin, coriander, and anise seeds that you can chew on or make tea by steeping crushed seeds in hot water.

6. See a doctor

If you regularly experience a lot of discomfort, bloating, abdominal pain, or cramping after a meal, with or without passing gas, it’s time to check in with your doctor. You might have bacterial overgrowth syndrome, irritable bowel syndrome, Crohn’s disease, celiac disease, an eating disorder, or lactose or fructose intolerance. Note: “Some people, women especially, can experience a heart attack as gas or indigestion. If you have any concerns, contact your health care provider immediately or seek emergency care,” says Dr. Drossman. 

7. Curbing the burps: certain habits to avoid

Burping, an upward release of stomach gas, happens after you swallow air. Then this excess air or gas gets released from the stomach or upper digestive tract through the mouth. To keep the noise down, avoid chewing gum and carbonated drinks, and don’t eat too fast, gulp down drinks (especially through a straw), or smoke.

See a doctor if…you feel you burp too much. This can be a sign of an ulcer, gallbladder problem, hiatal hernia, weakened lower esophageal sphincter, or erosion of the esophagus.

8. Anxiety and gas

Anxiety can also cause burping and passing gas. When you are nervous, you tend to swallow more and breathe in a rapid, shallow manner, all causing more air intake. When that happens, try square breathing: Inhale for four seconds, filling up your abdomen, then rib cage. Hold for four seconds, exhale for four and then hold for four again. Repeat.

Which side to lay on for gas?

Lying on your left side can often be more comfortable if you’re experiencing gas pain or discomfort. The thing is, the anatomy of your stomach and intestines naturally favors gas movement when you lie on your left side. The position of your stomach and colon allows for easier passage of gas in this direction.

Apart from that, some experts suggest that lying on your left side may help food and waste move more efficiently through your digestive system, reducing the likelihood of gas buildup.

While lying on your left side can be beneficial for many people, individual preferences and comfort levels may vary. Some people find relief by changing positions, such as moving from their left side to their right side or lying on their back with their knees bent. Experiment with different positions to see which one provides the most relief for your specific gas discomfort. Additionally, gently massaging your abdomen in a circular motion while lying on your side can also help promote gas movement and alleviate discomfort.

The article was updated on September 15, 2023

•September 15, 2023