Gas and bloating can cause a lot of embarrassment and discomfort. Indigestion, abdominal aches and pains, odorous flatulence, and belching are just a few of the reasons to look for ways to avoid feeling bloated. Some of the best foods that help reduce gas and bloating are peppermint, ginger, chamomile, and apple cider vinegar.
Besides adding anti-bloating foods to your diet, there are other natural remedies that can help flatten your stomach. For example, activated charcoal, probiotics, and certain herbs help stop gas pains in the stomach.
To help avoid feeling full and gassy, you should also avoid foods that cause bloating.
In this article, you will learn about foods that reduce gas and bloating that you can incorporate into an anti-gas diet. You will also discover what to eat to get rid of gas quickly and help you have a flat stomach.
Main causes of gas and bloating
Flatulence, or gas, is part of the natural digestive process when food is broken down in the intestines.
The journal Gastroenterology & Hepatology reports that bloating can be caused by consuming gas-producing foods. For example, beans, lentils, and high-fiber foods can also release gas in the intestines during digestion.
Also, foods that contain fructose and sorbitol can be poorly absorbed, causing you to feel bloated and gassy.
You may have excessive gas buildup if you have aerophagia. Although this sounds alarming, this reason for having to pass a lot of gas comes from swallowing too much air.
In addition to eating foods like broccoli, Brussels sprouts, and cabbage that cause gas, stress can also lead to digestive problems like gas pains.
In fact, doctors say that stress can cause gas, bloating, nausea, and diarrhea, especially if you have a chronic digestive problem.
Other reasons to switch to a low-gas diet are if you have irritable bowel syndrome (IBS), are lactose intolerant, have food sensitivities or intolerances, or acid reflux.
Foods and herbs that help with gas and bloating
What should you eat when you feel bloated and gassy? Let's take a closer look at some of the best anti-bloating foods that help reduce gas and bloating.
Chamomile tea helps reduce bloating and gas
Chamomile is one of the best remedies to help eliminate gas and reduce the feeling of pressure in the stomach.
Chamomile is known for its carminative soothing properties on the mind and digestive system.
Frontiers in Pharmacology magazine reported in the Roman chamomile is used to treat flatulence, indigestion, nausea, and other signs of digestive upset. Researchers have found that chamomile extracts can help relax the muscles in the intestines.
Other studies on its therapeutic properties show that drinking chamomile tea helps to eliminate gas, reduce bloating, and relieve abdominal cramps.
To use chamomile tea to help you feel less bloated, put 1-2 teaspoons of the dried leaves in a cup and pour in boiling water. Cover and infuse for 10 minutes before drinking.
Consume the anti-gas herbal remedy 3 times a day to help relieve pain and reduce gas and bloating.
Peppermint is a home remedy to reduce gas
Peppermint is one of the foods that helps with bloating and gas because it reduces the accumulation of gas in the intestines.
The World Journal of Gastroenterology reports that peppermint has antispasmodic properties that help reduce gas-related stomach aches. Consuming peppermint can help calm muscle contractions in the intestines and also reduce bloating.
Many studies have found peppermint oil capsules to be good for relieving chronic gas and bloating that are the result of IBS.
A randomized controlled trial found that taking enteric-coated peppermint oil capsules helped control IBS symptoms over a 4-week period.
Another reason why peppermint tea is one of the foods that eliminates gas is that it helps reduce stress.
To help get rid of the feeling of a bloated and gassy stomach, drink a refreshing cup of peppermint tea. Put some fresh mint leaves in a mug and pour over boiling water.
Cover the cup for 10 minutes to prevent the peppermint essential oils from escaping. Drink 2-3 times a day to help you relax and get rid of gas pains.
Ginger helps get rid of gas and bloating
Ginger is a food that reduces gas and helps with bloating because it has an anti-inflammatory effect on the digestive process.
According to a book on the biomolecular and clinical aspects of herbal medicine, ginger extracts are good for gas relief because they help break down and eliminate intestinal gas.
You can also use ginger to treat other gastrointestinal ailments like nausea, vomiting, and abdominal pain.
Other studies have shown that ginger has a positive effect on digestion and can help relieve symptoms of indigestion (dyspepsia).
Research has identified that ginger compounds like gingerols and shogaols help calm the intestines and protect intestinal health.
All you have to do to stop gas naturally is to make ginger tea by cutting or grating a 1 to 2 inch piece of ginger. Put in a cup and pour into boiling water. Cover and let sit for 10 minutes.
Consume this anti-gas drink about 20 minutes before each meal to avoid bloating and gas after eating.
Turmeric and ginger tea to reduce bloating and gas
Turmeric is known as the golden spice and it can do wonders for your digestion and help relieve gas and bloating quickly.
Research has found that turmeric has a number of beneficial compounds that help with bloating and gas.
Turmeric stimulates the digestive system to help it function more effectively. The result is often a reduction in the gas content in the intestines. Turmeric extract also helps alleviate many symptoms of irritable bowel syndrome.
The digestive benefits of turmeric come from the compound curcumin, a powerful antioxidant that helps reduce inflammation. Turmeric is a food that helps with bloating, indigestion, and excess flatulence.
If you're feeling gassy and bloated, you can get relief from a calming and relaxing turmeric and ginger tea.
Put ½ teaspoon of turmeric powder and ginger powder in a cup of boiling water and mix well. Boil for 5 minutes and cool for 10 minutes. Then add a teaspoon of honey and a pinch of black pepper to help the absorption of the turmeric into your body. Drink the herbal tea 2 times a day to help reduce bloating and gas quickly.
Probiotics to help prevent gas
Probiotics help reduce the volume of intestinal gas and can help reduce bloating, abdominal pain, and smelly farts.
The reason why probiotic supplements and probiotic foods relieve gas and bloating is that they promote healthy bacteria in the gut.
For example, scientists say that probiotics reduce swelling by improving the composition of the microbiota. This causes less gas to be produced during the digestion process.
Probiotic yogurt is one of the foods that can help relieve some symptoms of gas and bloating. Some studies have shown that consuming yogurt regularly with Bifidobacterium strains can help fight bloating, relieve constipation, and eliminate excessive flatulence.
You can also try fermented milk drink kefir as it contains healthy enzymes and probiotics that also help fight gas.
Apple cider vinegar to relieve gas and bloating
If you want to follow a diet low in gas production, you should start your day with a glass of diluted apple cider vinegar.
Although there are no direct studies that show that apple cider vinegar is a food that eliminates gas, there is evidence that it can help with digestion.
For example, the SicenceQ Publishing Group at Harvard reported that apple cider vinegar aids in the digestion of fats in the intestines.
Other studies have shown that apple cider vinegar can help relieve other digestive symptoms like heartburn.
To help prevent gas and bloating after eating, dilute a tablespoon of apple cider vinegar in a glass of warm water. Consume before your lunch and dinner to help eliminate a build-up of gas after eating.
If your apple cider vinegar remedy tastes too strong, try adding a tablespoon of honey to boost its health benefits.
Activated charcoal helps get rid of gas pain
Taking activated charcoal can help get rid of gas pains in your stomach and deal with bloating.
The American Journal of Gastroenterology reports that activated charcoal can reduce the volume of intestinal gas caused during digestion. Activated charcoal tablets helped relieve bloating and gassiness in the stomach.
You can also use activated charcoal to remove gas if you've been eating gas-producing foods, such as beans, peas, cabbage, or fiber.
Cinnamon helps prevent gas
Anti-bloating foods that contain cinnamon can actually help eliminate the causes of gas and bloating.
Researchers have found that the compounds in cinnamon benefit your digestion. Cinnamon has antimicrobial properties that can kill intestinal infections that cause a build-up of gas.
Other studies have shown that cinnamon compounds help destroy Helicobacter pylori infections. This type of intestinal bacteria can cause gastritis (inflammation of the stomach) and gastric ulcers.
Some gastritis symptoms that cinnamon can eliminate are a feeling of fullness and indigestion.
Caraway seeds to relieve flatulence and bloating
One of the many foods that eliminate gas are caraway seeds.
Traditionally, caraway has been used to eliminate flatulence, relieve stomach aches, reduce belching, and remedy bloating. Caraway benefits the digestive process due to its anti-inflammatory properties and its ability to reduce muscle spasms.
To use caraway to combat gas and bloating, crush 2 teaspoons of caraway seeds and add them to a cup of boiling water. Steep for 15 minutes, strain and drink up to 4 times a day to help reduce bloating and gas.
Lemon balm to combat gas
Lemon balm is an effective digestive remedy to reduce bloating and gas quickly.
A review of lemon balm's therapeutic properties found that its ability to get rid of gas is due to its digestive and carminative properties.
Research describes lemon balm as an anti-gas herb that helps relieve a number of conditions related to digestion.
To make a medicinal anti-gas tea with lemon balm, put some fresh leaves in a cup of boiling water. Cover and steep for 5-10 minutes before consuming. Drink the herbal preparation 3 times a day to relieve gas and bloating.
Cumin to reduce excess gas
Consuming more cumin in your meals may also help reduce excess gas after eating. For example, a medical journal recommends the following recipe for cumin tea:
· Grind 10 grams of cumin seeds, 5 grams of anise seeds and 10 grams of fennel seeds.
· Place the powdered cumin mixture in a cup and pour boiling water, cover and leave for 20 minutes.
· Drink the hot cumin tea 30 minutes after your meal to get rid of flatulence.
The FODMAP diet helps with bloating and gas relief
If you suffer from chronic digestive conditions, it is important to eat foods that do not make you bloat.
Many people with IBS have found digestive relief from the FODMAP diet that contains non-inflatable foods. The type of anti-bloating foods on the FODMAP diet are the ones that do not ferment easily, therefore reducing the volume of gas in the intestines.
A study on the benefits of consuming foods that do not cause bloating found that IBS symptoms improved significantly. After a few months, people on the FODMAP diet had fewer symptoms of intestinal gas, bloating, stomach pain, and diarrhea.
Doctors from the Cleveland Clinic say that some of the best bloat-free foods include lactose-free milk, citrus fruits, kiwi, green beans, sweet potatoes, zucchini, rice, and quinoa. You can also eat bananas on the FODMAP diet because bananas don't cause gas.
How to prevent a bloated stomach and gas in the intestine
The best way to avoid a build-up of gas and a bloated stomach is to eat foods that are good for your stomach. You should also eat food slowly to allow time for the digestion property and avoid overeating.
Doctors from the Mayo Clinic recommend some practical strategies to stop the excess gas that makes your stomach bloat. This is what you should do:
· Eat and drink slowly. Eating slowly gives your digestion time to work properly and prevents you from stressing. Also, you swallow less air when you eat and drink slowly.
· Avoid trigger foods. If you find that after eating certain foods your symptoms of gas and stomach pains are worse, you should avoid them.
· Some common foods that cause gas are cabbage, beans, dairy, and fructose.
· Walk after a meal. Going for a moderately brisk walk can jump-start your digestive system and prevent food from fermenting in the gut.
· Reduce your intake of fatty foods. Foods high in (bad) fats are not only bad for your heart, but they also slow down digestion.
It is good to remember that fiber, although it is a food that produces gas, is full of nutrients and benefits your digestion. Doctors recommend that you gradually introduce high-fiber foods to avoid overloading your digestion.
One way to help eliminate gas and bloating is to avoid dairy products if you are lactose intolerant.
Doctors say that many people have trouble digesting lactose, a type of carbohydrate in dairy products. Problems digesting lactose can cause a large amount of flatulence to build up in your intestines and make your stomach appear bloated and distended.
If you find that milk, cheese, and other dairy products cause a bloated and gassy stomach, you should avoid these products. You can still eat yogurt or drink kefir, as these probiotic foods can actually help increase lactose digestion and prevent gas.
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