Content

• To step
• Method 1 of 3: Get immediate relief
• Method 2 of 3: Lifestyle changes
• Method 3 of 3: Treating digestive problems
• Tips
• Warnings

Bloating and flatulence arise as a natural result of your body's digestion when it is processing food.If the gases cannot leave the body by belching or winding, they build up in the digestive tract and lead to bloating. Read on for information on how to reduce flatulence and bloating by adjusting your diet and managing your symptoms with medication.

To step

Method 1 of 3: Get immediate relief

1. Do not keep gases in. Many people force their bodies to keep in gasses out of shame, but letting go of gasses is necessary to release the digestive byproduct. Holding it in will only lead to more discomfort and pain. So find a place where you can and let it go.
   • If you are in public when you feel like you have to pass a wind, go to the bathroom and stay there until you have lost everything.
   • If you have trouble releasing the gases, try sitting or lying in a position to make it easier. Lie down and relax your body until the pressure on your stomach and bowels has eased.
   • Exercise can also help. Take a brisk walk or walk up and down the stairs a few times to release the gases.
2. Use a heat compress. For quick relief from abdominal pressure, you can lie down and place a hot water bottle or heat compress on your stomach. Let the heat and weight help drive the gases out.
3. Drink mint or chamomile tea. Both mint and chamomile have properties that aid digestion and relieve stomach pain. Buy mint or chamomile tea bags or take dried leaves. Soak the ingredients in hot water and enjoy while the flatulence and bloating disappear.
4. Take some garlic. Garlic also has properties that stimulate the digestive system and prevent flatulence and gas. Garlic supplements can be purchased at health food stores and drug stores, but fresh garlic may help more quickly.
   • Eat garlic soup, as the warm water will help the garlic get into your system faster. Chop some garlic cloves and fry in olive oil. Add vegetable or chicken stock and let it simmer for a few minutes. Eat it hot.
   • Do not eat garlic with other foods that actually promote gas. For the best results, simply eat it alone or in a soup.
5. Take over-the-counter products that relieve gas. If you already have bloating, remedies that can prevent it will no longer help. Choose a medicine that is designed to break down gas bubbles and reduce pressure in your stomach and intestines.
   • Over-the-counter remedies containing simethicone are designed to reduce gas build-up.
   • Activated charcoal also helps get rid of gases. You can buy this at the drugstore as vegetable cabbage or Norit.

Method 2 of 3: Lifestyle changes

1. Avoid foods that will cause your body to overproduce gas. Gases form when undigested carbohydrates start fermenting in your intestines. Some people are more sensitive to certain foods that cause this than others. If you often have bloating or flatulence, try limiting or avoiding the following foods:
   • Beans and other legumes. Black beans, kidney beans, lima beans, peas and other legumes are notorious for forming gases. They contain a sugar called oligosaccharide, which cannot be broken down by the body; the undigested sugar remains intact throughout the digestion process and results in gas formation in the small intestine.
   • Fiber-rich fruits and vegetables. Fiber has many health benefits, but it cannot be digested, making it another main cause of gas and flatulence. Find out which high-fiber fruits and vegetables are causing you the most problems. Cabbage, broccoli and other cruciferous vegetables appear to be more gas than leafy greens.
   • Dairy products from cow's milk. Cow's milk contains lactose, and many people cannot digest it properly. Avoid milk, cheese, ice cream, and other dairy products with lactose. Goat's and sheep's milk seem to be easier to digest, so try that as an alternative.
   • Artificial additives. Sorbitol, mannitol and other artificial sweeteners can cause bloating.
   • Soda and other carbonated drinks. The air bubbles in carbonated drinks cause bloating because the air is trapped in your stomach.
2. Change the order in which you eat. The body naturally produces hydrochloric acid, which breaks down proteins as soon as you start eating. If you start your meal by eating carbohydrates, the hydrochloric acid will run out before the proteins you will eat later enter your system. Poorly digested proteins will then ferment, leading to gas formation.
   • Instead of starting with bread and salad, have a few bites of meat, fish, or other proteins first.
   • If protein digestion becomes a problem, consider taking a hydrochloric acid supplement, which is sold at health food stores. Take them after meals while you are still digesting your food.
3. Chew your food well. Chewing food is the first part of digestion, when your teeth and saliva make food small. Make sure you chew each bite before swallowing it, as this will reduce the need for your stomach and intestines to work, which will reduce the chance that the food will ferment.
   • Try to chew each bite 20 times before swallowing. Put your fork down between bites and give yourself time.
   • Eating more slowly will also make you less likely to swallow air, which will make you less likely to feel bloated or have to burp.
4. Eat fermented foods. Good digestion requires plenty of good bacteria. People have been eating foods with good bacteria for centuries to aid digestion.
   • Yogurt with probiotics is a source of bacteria that aid digestion. Kefir is another dairy product with live bacteria that are easy for the body to digest.
   • Sauerkraut, kimchi, and other fermented vegetables are also a great alternative.
5. Use digestive enzymes. Digestive enzyme supplements can help your body break down the hard-to-digest parts of beans, fiber and fat. Find out which foods are causing you problems and choose the right supplement.
   • If you have trouble digesting beans, try Jarro-Zymes Plus, for example, which has an enzyme added to digest beans and legumes.
   • Digestive enzymes must be taken before meals so that your body is ready to digest the food as soon as it arrives.

Method 3 of 3: Treating digestive problems

1. Pay close attention to how common your symptoms are and how severe they are. It is normal to experience occasional flatulence and bloating, especially after eating certain culprits. But if you experience painful bloating or excessive flatulence every day, the problem can extend beyond your daily eating habits.
   • Irritable Bowel Syndrome affects your gut causing cramps and diarrhea when you eat certain foods.
   • Celiac disease is a digestive problem caused by gluten, a protein found in bread and other grain products.
   • Crohn's disease is a bowel disease that can be very serious if not treated properly.
2. Seek medical attention. If you experience bloating and flatulence with pain on a daily basis, call your doctor. Because it can often be traced back directly to what you eat, you can talk to your doctor or a dietitian about changes in your diet and lifestyle.

Tips

• Try to eat bananas, cantaloupe, and mango. And leave that nice soft drink.
• Regular exercise will help release gases and reduce bloating and flatulence in the future. Go for a walk, jog, or swim every day so that your body can release the gases.

Warnings

• Don't just cut food out of your diet without first talking to your doctor.