Cramping, fullness and constipation can be incredibly painful, sometimes taking you away from chores, hobbies and socializing. When gassiness and bloating hit you, fast relief is a top priority. Get rid of the discomfort with these eight easy gas-relieving techniques.
1. Consume Peppermint
Several studies have demonstrated the positive effects of peppermint on relieving gas and bloating. This is due to its menthol content, which relaxes the intestinal muscles and reduces abdominal pain.
According to a Mt. Sinai study, 75% of participants taking peppermint found relief from irritable bowel syndrome. The next time you feel bloated and gassy, consider taking peppermint oil supplements or sipping peppermint tea.
2. Move Around
Gentle physical activity — like a brisk walk — is an easy way to relax your abdominal muscles and pass gas. You can also try pelvic floor stretches to improve digestion and decrease constipation.
A weak pelvic floor is usually associated with incontinence — one in three women experience leakage after pregnancy. However, strengthening the pelvic floor muscles supports your organs in regulating bowel movements and reducing bloating.
3. Avoid Gas-Producing Foods
Avoid cruciferous vegetables like cauliflower, kale and broccoli if you’re prone to gas and bloating. Although broccoli’s 2.2 grams of fiber aids digestion and inflammation, too much has the opposite effect on people.
Other gas-inducing foods to avoid for a few days include apples, beans, dairy, wheat grains and carbonated drinks.
4. Massage Your Abdomen
Massaging your abdomen clockwise is another easy way to relieve gas and bloating. This circular movement matches the natural direction of your intestines and releases gas pockets.
Abdominal massage may relax your muscles and aid digestion. If you experience bloating and cramping after a meal, gently rubbing your stomach can jumpstart the process.
5. Practice Yoga
Some yoga poses are beneficial for gas and bloating relief. Child’s pose, in particular, requires little exertion, stimulates the digestive system and relaxes the muscles.
Start on your hands and knees, then bring them and your feet together. Lean your bottom backward and lower your chest. Stretch your hands in front of you while resting your head on the mat with palms facing down. Stay in the position for one to two minutes.
6. Increase Probiotics
While there isn’t a true consensus on whether probiotics alleviate gas and bloating, they may soothe discomfort by introducing good bacteria into the gut.
Studies show Lactobacillus sporogenes and Bifidobacterium probiotic strains significantly improve bloating in people with IBS. However, you may experience some swelling when you first start.
7. Apply a Heating Pad
A heating pad may not eliminate gas and bloating directly. However, it can alleviate abdominal cramping. Lay on your back and apply a heating pad to your stomach area. A warm washcloth will suffice if you don’t have one.
Keep the heating pad on for 15-20 minutes and see how you feel. Just remember not to raise the temperature too high to avoid burning yourself.
8. Try Gas-Relieving Medicine
When all else fails, gas relief medicine offers fast relief. These over-the-counter medications break down the gas and pass it easily.
You may also benefit from lactase for dairy sensitivities or a laxative if you’re constipated. For severe cases, it’s best to check in with your doctor.
Say Goodbye to Gas and Bloating
Don’t let gassiness and abdominal pain bring you down. Following these eight simple gas-relieving tips will allow you to get back to doing what you love.
