Bloating, belching and gas can be embarrassing and uncomfortable. Here's how to prevent them.
Bloating, burping and passing gas are natural. You may even experience them repeatedly in a single day. But when gas and gas pains interfere with your daily activities, it may be an indication of something serious. Find out how to reduce or avoid gas and gas pains, and when you may need to see your doctor.
Bloating: Gas buildup in your stomach and intestines
Bloating is the common term for gas buildup in the stomach and intestines. It's often accompanied by abdominal pain — either mild and dull or sharp and intense. Passing gas or having a bowel movement may relieve the pain.
Fatty foods are often the culprit behind bloating. Fat delays stomach emptying and can increase the sensation of fullness.
Bloating may also be related to:
- Stress or anxiety
- A gastrointestinal infection or blockage
- Irritable bowel syndrome, a condition characterized by abdominal pain or cramping and changes in bowel function
- Conditions such as celiac disease or lactose intolerance in which the intestines aren't able to digest and absorb certain parts of food
To reduce bloating, it may help to avoid or reduce the amount of fatty foods and gas-producing items you eat. These include:
- Broccoli
- Baked beans
- Brussels sprouts
- Cabbage
- Cauliflower
- Carbonated drinks
- Chewing gum
- Hard candy
- Lettuce
- Fruits such as apples, peaches and pears
Flatulence: Gas buildup in the colon
Intestinal gas is typically caused by the fermentation of undigested food, such as plant fiber, in the colon. Gas can also form when your intestines have difficulty breaking down certain components in foods, such as the sugar in dairy products and fruit.
Other sources of intestinal gas may include:
- Food residue in your colon
- Swallowed air that migrates to your colon
- Constipation (The longer food waste remains in your colon, the more time it has to ferment.)
Sometimes, gas indicates a digestive disorder such as irritable bowel syndrome or lactose intolerance.
To prevent excessive gas, it may help to:
- Avoid the foods that affect you most. Common offenders include beans, peas, lentils, cabbage, onions, broccoli, cauliflower, bananas, raisins, whole-wheat bread, salads and carbonated drinks. If dairy products are a problem, try low-lactose or lactose-free varieties.
- Eat fewer fatty foods. Fat slows digestion, giving food more time to ferment.
- Temporarily cut back on high-fiber foods. Fiber aids digestion, but many high-fiber foods are also great gas producers. After a break, slowly add fiber back to your diet. Add products such as Beano to high-fiber foods to help reduce the amount of gas they produce.
- Eat slowly. Try to make meals relaxed occasions. Eating when you're stressed or on the run can interfere with digestion.
- Get moving. It may help to take a short walk after eating.
- Try an over-the-counter remedy. Products such as Lactaid or Dairy Ease can help digest lactose. Products containing simethicone can break up the bubbles in gas.
Last Updated: 04/27/2007
