Useful Tips

Bloating: how to get rid of flatulence?


The feeling of bloating when the stomach swells, like a ball can deprive us of joy.

If you are afraid to let the gases out at the most inopportune moment, it's time to take control of your bloating problems.

Bloating refers to a sensation of volume caused by an accumulation of intestinal gases in the abdomen that the body cannot get rid of.

In severe cases, gases can lead to stretching of the abdominal region, which can be quite painful.

What foods can trigger flatulence?

Legumes: beans, peas, etc.

In many people, legumes, including peas, beans, cause bloating. Speaking of beans, it is a carbohydrate product that contains a lot of starch and coarse fiber. And, as you know, bacteria located in the intestine almost always process carbohydrates with the formation of gases. At the same time, beans contain substances that are difficult to digest, which also contributes to increased gas formation.

To avoid unpleasant consequences you need:

  • do not eat beans in large quantities,
  • choose bean varieties that cause less gas formation,
  • learn how to cook beans.

Causes of flatulence

In order for the digestion of food to take place without problems, the effective functioning of the entire digestive system is necessary. The correct composition of the digestive juices, that is, the presence of all the enzymes necessary for digestion, is important.

For example, the absence in the intestine of a sufficient amount of lactase (an enzyme that digests lactose — the sugar of milk and dairy products) leads to the fact that lactose undergoes fermentation, which is associated with an increase in gas pressure in certain parts of the intestine.

Proper transport of food is also important. If the contents inside the body move too fast, the food is not absorbed. In turn, too slow peristalsis causes fermentation in the intestines. As a result of this process, gases are formed in the intestine.

The cause of intestinal gas accumulation can also be swallowing air during fast food, drink and conversation. Sometimes bloating is also responsible for increased salivation, for example, in people who constantly chew chewing gum.

Bloating also arises from the use of carbonated drinks. Carbon dioxide contained in carbonated drinks is absorbed in the small intestine and excreted through the lungs when exhaled.

Flatulence is often a symptom of irritable bowel syndrome. This disease is caused by impaired intestinal motility, mainly on the nervous system.

To rare causes of flatulence include: intestinal paralysis, intestinal obstruction, antibiotic treatment, excessive development of intestinal bacterial flora, gluten enteropathy (intolerance to gluten contained in cereal products).

Methods for bloating

Here are some ideas how to prevent flatulence stomach:

  • do not drink through a straw - together with the drink, air gets to the stomach and the stomach swells,
  • do not drink with food or just before a meal,
  • don't chew gum - if you want to refresh the smell in your mouth, it is better to use a mouthwash,
  • avoid starch-rich foods and foodsfor example, pasta, potatoes, slices of bread, because insulin released after their use causes bloating,
  • avoid high salt foods - salt retains water in the body and contributes to the accumulation of gases in the intestine,
  • do not drink carbonated drinks - the sodium contained in them holds water in the body,
  • avoid cabbage, beans, cauliflower, peas, lentils and onions Are gas-forming vegetables,
  • avoid heavy meals,
  • eat slowlyChew each bite carefully.

People who complain of bloating should remember to observe a few rules related to a healthy lifestyle.

  • take a half-hour walk after a meal at a fairly fast pace every day,
  • perform a set of physical exercises that will help eliminate persistent flatulence,
  • drink a cup of red tea a day,
  • drink tea from caraway seeds, mint and fennel - you need to drink it warm, not hot,
  • eat foods rich in fiber - for example, young vegetables, ripe fruits, wholemeal bread, graham bread.

Proven Home Remedies for Bloating can help you get rid of unpleasant diseases of the gastrointestinal tract.

Causes of bloating and flatulence

Bloating usually occurs with excessive production of intestinal gas due to poor digestion. Undigested enzymes in the intestines produce carbon dioxide.

Very often, swallowing excess air leads to bloating. Habits such as chewing gum, sucking on lollipops, sodas, the use of a beverage can and nervous swallowing contribute to this.

Consuming large amounts of fatty, heavy, and unhealthy foods that are hard to digest.

Bloating is often a symptom of other disorders such as irritable bowel syndrome, lactose intolerance, constipation, gastroesophageal reflux, and celiac disease.

In women, the cause is often hormonal changes and often occurs with premenstrual syndrome and during pregnancy.

How to quickly get rid of gas and bloating

To avoid gas and bloating, it is important to make some changes in your lifestyle.

Avoid foods that cause gas, such as legumes, cabbage, and cauliflower.

Avoid dairy products if you are intolerant to lactose and gluten.

Sugar-free foods also often contain bloating ingredients.

Exercise and quit smoking.

If you are often tormented by gases, then you need a faster solution to the problem. Fortunately, folk remedies that help you quickly get rid of gases will come to your aid.

Find a nook to say goodbye to this problem.

Abdominal distention

A teaspoon of mustard effectively copes not only with heartburn, but also with the problem of gases and bloating.

© YelenaYemchuk / Getty Images Pro

Mustard enhances salivation, which contributes to good digestion. In addition, mustard has antispasmodic and antibacterial properties, which helps to get rid of intestinal gases.

If you have persistent bloating, start eating mustard regularly to reduce symptoms.

Eat 1 teaspoon of mustard or dissolve in a warm glass of water to quickly relieve symptoms. If the taste is too harsh for you, you can mix it with honey or drink tea.

Baking soda is an excellent anti-swelling agent. It reacts with gastric acid, producing carbon dioxide and promoting belching, thereby eliminating intestinal gases.

Although this can be an effective and quick solution to the problem, too frequent and excessive consumption of soda should be avoided, as this leads to the production of stomach acid and eventually to gastrointestinal problems.

If you are on a low sodium diet, remember that 1 teaspoon of soda contains almost one third of the normal sodium intake.

You will need: water, soda, lemon

Squeeze the juice of half a lemon into a glass of water.

Add 1 teaspoon of baking soda to it and add water.

Stir all the ingredients.

Drink this drink to initiate burping and flush out gas in a few minutes.

According to eyewitness accounts, peppermint tea is an effective remedy for gases and bloating. Menthol oil in peppermint tea has many advantages. It reduces muscle cramps and helps get rid of gas, reducing bloating.

The ingredients in mint allow gases to pass through rather than accumulate, causing pain and distention in the stomach.

Brew mint tea and leave it for 5-10 minutes.

Drink a glass of peppermint tea before bedtime to improve digestion and prevent bloating.

4. Apple cider vinegar

Universal apple cider vinegar will help you get rid of all excess gas in the intestines. Intestinal gases are often the result of undigested food that ferments in the stomach. Apple cider vinegar contains probiotics that trigger digestion, reducing bloating and preventing the subsequent accumulation of gases.

Add 1 teaspoon of apple cider vinegar to 1 cup of water.

By consuming this drink once a day, you will feel a quick relief of symptoms.

Folk remedies for bloating

5. Fennel Seeds

Chewing fennel seeds is another method of getting rid of gases and bloating that came to us from India.

Fennel not only freshens the breath, but also helps digestion. Fennel seeds contain essential oils and other components that stimulate the production of bile and help undigested food to move along the gastrointestinal tract, preventing the subsequent accumulation of gases.

Brew 2 tablespoons of fennel seeds in 1 cup of hot water.

Cover the cup and let the seeds soak for 5 minutes.

Fennel tea instantly eases bloating, but you can also drink it once a day to relieve symptoms.

You can also take fennel seeds with you and chew them after eating.

6. Activated carbon

Activated carbon is, perhaps, one of the most effective and fastest means against gases, bloating and unpleasant odors. Due to its good porosity, activated carbon is able to absorb toxins and intestinal gases.

Activated charcoal can be consumed in capsules or tablets. Dosage for adults is 500 to 1000 mg (2-4 capsules)

It can be taken both for treatment and for preventive measures. For prevention, it is better to take activated charcoal before meals so that it does not absorb nutrients from food.

If you are taking any medications, the interval between taking medication and activated charcoal should be about 2 hours.

Ginger is a reliable solution to the problem of flatulence and bloating. Regular ginger tea very effectively copes with these problems.

Ginger enhances salivation and bile production, which improves digestion. And the gingerols and shogaols present in ginger reduce the gases and spasms associated with it.

Try replacing carbonated drinks and coffee with ginger tea.

Boil 1 cup of water and add a few slices of ginger root there.

Simmer for 3-5 minutes.

Strain tea and drink it twice a day.

Although garlic has a strong odor, it effectively copes with many problems, including gas and bloating. Of course, raw garlic is best suited for these purposes.

It can be added to the soup or for quick relief make a garlic broth.

3-4 cloves of garlic

6-7 black pepper peas

Half a teaspoon of cumin seeds

Put water on fire.

Add 3-4 cloves of garlic, black pepper and caraway seeds to the water.

Bring water to a boil and keep on low heat for 3-5 minutes.

Strain the garlic broth.

Cool the broth to room temperature and drink several times a day.

Gas Exercise

If you feel very uncomfortable, some yoga poses will help you, which remove gas and give great relief when bloating.

9. The “free wind” pose (Pavanmuktasanbut)

This pose helps remove excess gas in the abdominal area.

Lie on your back, take a deep breath and bend your left leg at the knee, pressing it to your chest, and exhale.

Hold the knee with your hands while the thigh fits snugly against your stomach.

Breathe in again and, while exhaling, raise your head and touch the chin of your knee.

Hold the pose for as long as you feel comfortable, taking deep breaths and exhalations.

Release your leg and repeat the action on the right leg, and then do the exercise with both legs.

10. Pose "mountains" (Parvatasana)

Parvatasana is one of the elements of Sun Salutation in yoga. By performing this exercise, you can get rid of many stomach problems and flatulence in a few minutes.

Get on all fours.

Pressing your palms to the floor, raise your knees and take your buttocks up, straightening your legs and pressing your heels to the floor.

The chest reaches for the hips.

Hold the pose for a minute.

Avoid drinking peppermint tea if you suffer from acid burping or reflux, otherwise it may aggravate the symptoms.

Add peppermint leaves to lemonade or tea to reduce bloating.

Instead of peppermint tea, you can drink chamomile tea.

If you are taking diuretics or insulin preparations, consult your doctor before drinking apple cider vinegar, as it may interfere with the action of these medicines.

Fennel seeds can be replaced with caraway seeds.

To improve the taste, add honey or stevia to the tea.

Flatulence Products

We are what we eat. Food reflects our internal state, and if we feel discomfort in the abdomen, then most likely something is not right on the plate. Most often, digestion problems occur when consuming the following foods:

  • Sweet carbonated drinks, juices - due to the content of sucrose or fructose, as well as sugar substitutes,
  • Legumes, cabbage - due to raffinose and digestible fibers,
  • Bakery products - due to starch and carbohydrates,
  • Dairy products - due to lactose, which with a deficiency of the enzyme lactose is poorly digested,
  • Corn, etc.

The list goes on, but all of these foods have one thing in common - they contain various carbohydrates - simple and complex, which are food for germs that secrete all these unpleasant gases. In a word, when food is not digested enough in the stomach and small intestine, it is found in the large intestine with bacteria, for which it becomes a good breeding ground.

In what cases should I see a doctor?

If gassing is a constant concern, do not delay a trip to a gastroenterologist, especially if flatulence is accompanied by abdominal pain, bloating, diarrhea, constipation and other stomach discomfort. At the reception, you will undergo an examination where the doctor will make a diagnosis and determine the causes of gas formation. After which you will be prescribed treatment, a diet will be made and limited to certain products that cause gas formation.
It may also be necessary to determine which particular products are causing the discomfort. Your doctor may prescribe a food diary where you record each product, after which it determines which foods affect your body negatively.

How to get rid of flatulence

Having discovered this problem, it can be eliminated at home, if it is due to improper food intake. To do this, there are different ways to get rid of excess gas formation:

  1. Chew food thoroughly. When you chew too quickly, especially cold or hot food, the body simply does not have time to digest it. Such a banal reason may serve as a reason for excessive gas formation,
  2. Drink activated charcoal. A universal safe pill that is sold in every pharmacy. Drink 1 to 4 tablets of coal at a time as needed with or after meals.
  3. Decoctions of herbs. Old grandmother's recipes will help get rid of bloating and gas. Drink a glass of broth of fennel, caraway seeds or dill.
  4. Reception of sorbents. Medicines from the group of sorbents, such as: linex, espumisan, hilak-forte. They calm the stomach and gas.
  5. Temporarily stop the use of the above products. You must understand what exactly causes this discomfort, gradually add such food to your diet to be sure that this product is safe for you.

If you have repeated bloating, do not self-medicate, this may indicate serious problems. Seek help from a specialist who can help determine the cause of flatulence.

Nutrition for eliminating flatulence

At first glance, a simple solution suggests itself: to exclude all carbohydrate-containing foods from the diet, but there are a lot of such foods. Therefore, special attention should be paid to the optimal amount of food eaten and not overeat, so that the entire volume of food can be digested in the stomach and small intestine. For this, portions should be no more than 200-250 ml, and the fractional diet. Simple sugars unnecessary to the body can be completely excluded from the menu.

Nutrition should be enriched with more digestible foods, such as: chicken, turkey, fish, steam patties, vegetables, rice. If everything is clear with protein products, they almost do not contain carbohydrates, then the benefit of vegetables is a high content of indigestible carbohydrates, and rice is generally able to adsorb all gases. Such food passes through the large intestine absolutely calmly and does not cause flatulence at all.

Take care of your health, eat the right food, lead a healthy lifestyle, and you will definitely feel the changes in your body. As soon as you notice a problem that bothers you, do not postpone going to the doctor, because this is the most correct solution in case of health.

Bread, pastry

Glucose is a simple carbohydrate that is an excellent breeding ground for bacteria. Продукты питания, содержащие в достаточном количестве глюкозу, в том числе, кондитерские изделия и хлеб, могут вызывать метеоризм. Кроме того, в хлебобулочных изделиях часто присутствуют дрожжи, что может усиливать процессы брожения.

As in legumes, cabbage contains coarse fiber, part of which is digested with the formation of gases. Also, cabbage contains a lot of sulfur, causing an unpleasant odor.

The risk of bloating can be minimized if:

  • pick young cabbage
  • to use the product in moderation,
  • properly process cabbage during cooking.

Protein Products

The use of a large number of protein products of animal origin (meat, eggs, poultry, fish, etc.) enhances gas formation. Animal proteins, in addition to sulfur content, tend to rot and wander when they are in large quantities in the intestines for a long time.

Of course, to avoid embarrassing situations, protein foods, like others, should not be eaten in too large quantities. Normally, for every kilogram of body weight should be one gram of protein. At the same time, half of this amount should be proteins of plant origin.

As you know, milk contains milk sugar - lactose. In case of intolerance to the body of lactose, gases can form in the intestine. Therefore, with hypolactasia, it is not recommended to include dairy products in food.

Excessive consumption of grapes, as well as other sweet fruits containing glucose, can cause bloating. For those who suffer from flatulence, it is advisable not to eat fruit for dessert, but to eat them with a separate meal in moderation. The daily intake of fruit is three hundred and four hundred grams. And it is better to divide this amount into equal portions and consume during the day.

By the way, up to four liters of gases can accumulate in a person’s intestines per day. Normally, no more than nine hundred milliliters should form per day.

Bloating exercises

Performing the following exercises will help push the gases toward a natural outlet and reduce bloating.

  • The first exercise: "abdominal breathing." It consists in massaging the intestines with the muscles of the diaphragm. To do this, take a deep breath through the nose, hold your breath, exhale through your mouth, while drawing in your stomach and hold your breath again. Do ten to fifteen repetitions of the exercise.
  • Second exercise. Slopes. Starting position: legs wider than shoulders, arms raised up. Bending at the lower back, touch with your fingers first the left foot, then the floor (between the legs), the right foot. Repeat fifteen times. During the exercise, tension of the abdominal muscles occurs, intestinal motility improves.
  • The third exercise: "kitty." Starting position: lying on the stomach on a gymnastic mat, hands bent at the elbows, are under the shoulders and palms rested on the floor, fingers look forward. Crouching in the lower back, raise your head and torso up. Hold in a pose for five seconds, and then return to its original position. When performing this exercise, the anterior abdominal muscles are stretched. The deep muscles of the press are also included in the work, which helps to remove excess air from the intestines.
  • The fourth exercise. Starting position: lying on your back. Pull your legs to your chest and grab your knees with your hands. Hold in this position for about one minute and return to its original position. Repeat ten times. In the process of doing the exercise, a beneficial effect is exerted on the anterior abdominal wall.
  • Fifth exercise. Starting position: lying on your back, legs bent at the knees and stand on the floor. Stroke the stomach in a clockwise direction with gentle pressure, thus helping to push the gases towards the exit.

By the way, the accumulation of a large amount of gas in the intestine can lead to disruption of the internal organs and even the heart. And intestinal colic caused by increased gas formation can cause pain shock and loss of consciousness.

Dill water against bloating

Many mothers know that for babies with colic it is useful to give dill water to drink. It can also be used for flatulence in adults. To prepare a drink, a teaspoon of dill or fennel seeds should be poured into a thermos and pour a glass of boiling water. Close the thermos and let it brew for forty minutes. Ready cooled broth can be drunk like plain water. Soon after taking relief. The essential oils contained in the seeds act as antispasmodics and antifoams, relieving unpleasant symptoms caused by increased gas formation.

Aids for flatulence

Today, in stores and the Internet you can find special devices for people with flatulence, namely: pillows (bedding for sitting) and underwear (underpants). According to the manufacturer, they help absorb unpleasant odors, preventing them from spreading.

If we talk about the pillow, then inside it there are several layers of a special sorption carbon filter cloth that absorbs unpleasant odors. It can be used for sedentary work in the office, while traveling by car or in public transport.

Panties are made of ordinary knitwear, but with an insert of the same filter cloth. Worn instead of underwear.

In principle, if you want to sew such things, you can do it yourself at home. A piece of sorption tissue one hundred by thirty centimeters in size costs about two hundred and fifty rubles. And you can buy it also on the Internet.

Of course, you need to understand that such tools do not solve the problem and you should not always use them. With frequent flatulence, you need to visit a doctor to eliminate the root cause.