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Gas can be embarrassing, whether it causes bloating, flatulence, burping, or belching. Here are 12 tips for controlling gas through diet and lifestyle changes
Gas can be embarrassing, whether it causes bloating, flatulence, burping, or belching. While gas is a normal part of the digestion process, you can reduce the symptoms with a few diet and lifestyle changes.
Here are 12 tips for controlling gas.
12 tips for controlling gas
1. Change up your diet
Certain foods are known to cause gas more often. Keep a food diary and note which foods seem to trigger or worsen your symptoms. Foods that may cause more gas include:
- High-fiber foods
- Beans
- Onions
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Apples
- Peaches
- Prunes
- Whole wheat
- Brown rice
- Oatmeal
- Bran
- Corn, pasta, potatoes, and other starchy foods
- Dairy and dairy products (particularly if you are lactose-intolerant)
- Sugar substitutes, particularly sorbitol
- Fried or fatty foods
- Carbonated beverages
- Fiber supplements
2. Go lactose-free
If you find that dairy products are causing gas, switching to lactose-free products may help you control gas and alleviate symptoms.
3. Find a different sugar substitute
If you find that a particular sugar substitute worsens symptoms, try a different substitute.
4. Ask your doctor about fiber supplements
If you use fiber supplements, consult your doctor regarding the amount and type of supplement that is better suited to you if you are experiencing gas because of it.
5. Eat smaller portions
Since it may not be wise or even possible to eliminate all foods that cause gas, try simply reducing the amount of these foods to see if doing so reduces symptoms.
6. Eat slowly
Eat slowly and chew your food thoroughly. This allows the enzymes in your saliva to assist in the digestion process so that your digestive system doesn’t have to work so hard.
7. Avoid swallowing air
Activities that can cause gas include ones that make you swallow more air:
- Chewing gum
- Sucking on hard candy
- Drinking through a straw
- Drinking carbonated sodas
- Smoking
8. Check your dentures
Poorly fitting dentures can make you swallow excess air when you eat and drink. If they are loose, talk to your dentist.
9. Exercise regularly
Constipation can make you pass gas more frequently than usual. Exercising regularly helps reduce the risk of constipation and can ease bloating.
10. Use over-the-counter medications
Over-the-counter medications that may be good for controlling gas include:
- Alpha-galactosidase
- Lactase supplements
- Simethicone
- Activated charcoal
11. Try herbs
Some people have found that peppermint oil may improve symptoms of gas and irritable bowel syndrome (IBS).
Another herb that may be effective in controlling gas is chamomile, which is thought to work by relaxing the muscles of your digestive tract.
12. Talk to a doctor
If diet and lifestyle changes do not provide relief from gas or bloating, consult a doctor. Your doctor can perform an examination and order tests to rule out conditions such as celiac disease, irritable bowel syndrome, bacterial overgrowth, or problems associated with the pancreas. They can also determine whether any of your medications are causing intestinal gas.
