Experts agree that gas can be uncomfortable, painful, and frustrating.If you are experiencing persistent problems, there are a few different lifestyle and diet changes you can make to reduce your gas build up.Studies show that over-the-counter and prescription drugs can relieve some symptoms.
Step 1: Keep a record of the foods that cause your symptoms.
You should keep a log of everything you eat and drink.Check your log and note foods that may be causing you trouble.Cut those foods from your diet.You might feel bloated after eating a big bowl of ice cream.Relief could be provided by limiting or cutting dairy products.Try to find out what is causing your issues.Common gas-causing foods can cause trouble or cause symptoms.
Step 2: To find the culprit, cut 1 food group at a time from your diet.
The most common gas-causing foods are hard to digest.Try cutting dairy products from your diet for a week and see if your symptoms improve.Avoid beans, broccoli, cauliflower, and cabbage if you are still gassy.Reduce your fiber intake if you are still experiencing gas.If cutting down on whole grains helps, so be it.
Step 3: Soft drinks, candy, and gum all contain sorbitol.
Sorbitol causes gas.While sorbitol can make you gassy on its own, products that contain it often cause or worsen gas in other ways.Soft drinks that contain sorbitol can be harder to digest than carbonated beverages.When you chew gum and suck on hard candy it can cause you to swallow more air.If you chew gum or candy with sorbitol, you might be more gassy.
Step 4: Don't eat beans, vegetables, and fruits that cause gas.
Some fruits and vegetables are hard to digest.Don't eat broccoli, cauliflower, cabbage, Brussels sprout, apples, pears, and prunes.Don't cut out fruits and veggies completely, they are an important part of a healthy diet.You can go for options that are easier to digest, such as lettuce, tomatoes, and grapes.To make beans easier to digest, soak them in warm water for at least an hour before cooking.Remove the soaking water and cook them in fresh water.
Step 5: If you want to cut fat from your diet, you need to work on it.
greasy, high-fat foods can slow digestion and cause gas build up, so do your best to avoid them.Fatiguing cuts of red meat, processed meats, and fried foods are examples.These can be swapped for leaner, more digestible items, like poultry, seafood, egg whites, and easy-to-digest fruits and veggies.
Step 6: Before swallowing, make sure to chew your food thoroughly.
You should chew your food until it becomes liquid.The more saliva you produce, the more you chew.It is possible to make your meals easier to digest by using saliva.Take smaller bites and chew at least 30 times.
Step 7: When you eat and drink, take your time.
You get more air into your system when you scarf down food and drink.Swallowing air is a common cause of gas, so take smaller sips of your beverages and eat slowly.Don't chew or talk with your mouth open.Keeping your mouth closed will make you swallow less air.Gas can be contributed to by eating too fast.It's important to eat enough food, but not too much.
Step 8: It's a good idea to include a supplement or food.
The good news is that thebacteria in your digestive system are balanced.It's a good idea to include a probiotic food or supplement in your diet.Yogurt Kefir Sauerkraut is a good example of a Probiotic food.
Step 9: You can improve your digestion by exercising for 30 minutes a day.
Regular exercise gets your blood pumping, engages your core muscles, and can improve your overall health.Aerobic exercises that are upright are your best options.If you're winded, do your best to breathe through your nose.If you swallow air through your mouth, it can cause gas and cramping.
Step 10: After eating, walk for 10 to 15 minutes.
A light walk after meals is helpful.It will be easier to send your meal down your GI tract if you walk.It's important to stick to an easy pace because hard exercise could make you sick.
Step 11: Limit how much time you spend lying down.
Gas is easier to pass through your system when you are sitting up and standing.Lying down after meals can cause gas build up.When you go to sleep, lie in a horizontal position.Your sleeping position can affect the amount of gas in your system.Try to sleep on the left side.Improve digestion, reduce acid build up, and help gas pass more easily through your body with this.
Step 12: You should take an antacid for heartburn.
You might be suffering from heartburn if you experience pain in your upper stomach or chest area.Take an over-the-counter antacid about an hour before eating.Don't take an antacid with a meal.According to the instructions on the label, use any medication.If you have a heart disease, are on a low-sodium diet, or are taking a prescription medication, talk to your doctor before taking an antacid.
Step 13: There is a foaming agent for stomach gas.
Brand medications such as Alka-Seltzer, Gas-X, and Mylanta contain Simethicone.If you experience gas pains in the middle of your stomach, these medications might be your best option.They don't have an effect on pain in your lower abdomen.According to the instructions on the label, take a medication that contains 2 to 4 times a day after meals.
Step 14: If you have lower belly gas, go with an enzyme medication.
Enzymatic medicines can help you digest sugars more easily.The brand Beano contains the alpha-galactosidase, which helps your body process gas-causing beans, fruits, and vegetables.Lactaid can be used if dairy products give you trouble.If you want to get the most out of your digestion, you should add most of it to your food before you eat.If you use a digestive aid, follow the directions on the label.After the food is finished cooking, only add digestive aids.
Step 15: Try to take activated charcoal pills.
A typical dose is 2 to 4 tablets with a full glass of water about an hour before eating and again after a meal.There is mixed evidence about the effectiveness of activated charcoal.If you take prescription drugs, consult your doctor before using activated charcoal.How your body absorbs medicines can be affected by activated charcoal.
Step 16: Discuss your prescriptions with your doctor.
If you can't manage persistent stomach problems with nonprescription medications and diet changes, you should see your doctor.Tell them about your bathroom habits.If you have specific issues, they might recommend a prescription-strength antacid.Talking about bathroom habits can be embarrassing.Remember that your doctor is available to help.They will come up with the best treatment plan if they are honest.