Updated September 2026.
To relieve gas and bloating quickly, get moving with a short walk, sip water or peppermint tea, and stop the things that add air to your stomach, such as fizzy drinks, chewing gum and eating fast. To stop it coming back, find your personal trigger foods with a short food diary and eat smaller meals, more slowly. See a doctor if bloating is regular and does not improve, or if it comes with weight loss, blood in your stool, vomiting or severe pain.
Gas is a normal part of digestion. According to the US National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), people pass gas on average 8 to 14 times a day, and up to 25 times a day is still considered normal. The goal is not zero gas. It is less discomfort, less pressure and fewer surprises.
Quick relief: what to do in the next hour
If your stomach feels tight, swollen or full of trapped gas right now, try these steps in order:
- Walk. Light movement helps gas move through the gut. The NHS recommends regular exercise to improve digestion and reduce bloating.
- Loosen tight clothing and sit upright. Slouching after a meal can make bloating feel worse, and the NHS lists slouching among things to avoid.
- Gently massage your tummy. The NHS suggests abdominal massage as a self-help step for bloating.
- Sip water or peppermint tea. The NHS includes peppermint tea in its self-help advice for flatulence. Avoid fizzy drinks, which add more gas.
- Ask your pharmacist. A pharmacist can suggest an over-the-counter product such as simeticone, which the NHS lists for easing bloating and wind. Mayo Clinic notes that clinical evidence for simeticone is limited, so results vary from person to person.
- Be careful with activated charcoal. Mayo Clinic says research has not shown a clear benefit and that charcoal may interfere with how your body absorbs medicines. Check with your pharmacist first if you take any regular medication.
Why gas and bloating happen
Gas in the digestive tract comes from two main sources.
1. Swallowed air
Everyone swallows some air when they eat and drink. NIDDK says you swallow more when you:
- eat or drink too quickly
- chew gum or suck on hard sweets
- drink fizzy drinks or drink through a straw
- smoke
- wear loose-fitting dentures
Most swallowed air leaves by burping. What does not can travel further down and add to bloating.
2. Fermentation in the large intestine
Some carbohydrates (certain sugars, starches and fibres) are not fully digested in the stomach and small intestine. When they reach the large intestine, bacteria break them down and produce gas in the process. This is why the same meal can cause little gas in one person and a lot in another: it depends on what you ate, how well you digest it, and the bacteria in your gut.
Other common contributors
- Constipation. Mayo Clinic notes that constipation makes it harder for gas to pass, and the NHS lists it as a cause of bloating. If this sounds like you, read our guide to relieving constipation naturally.
- Food intolerances. Lactose intolerance, and coeliac disease in people who react to gluten, can both cause gas and bloating.
- Digestive conditions. Irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO) are both linked with excess gas.
- Hormonal changes. The NHS notes that some women feel more bloated around their period.
- Some medicines. The NHS lists NSAID painkillers, laxatives, antifungals and statins among medicines that can cause flatulence. Never stop a prescribed medicine without talking to your doctor.
Foods that commonly cause gas
These foods are listed by NIDDK, the NHS and Mayo Clinic as common gas producers. They are not “bad” foods. Many are very healthy, and most people only need to adjust portions rather than cut them out.
| Food group | Examples | Why they cause gas |
|---|---|---|
| Legumes | Beans, lentils, peas, chickpeas | Contain carbohydrates the small intestine does not fully digest, which bacteria then ferment |
| Cruciferous vegetables | Broccoli, cauliflower, cabbage, Brussels sprouts, kale | Hard-to-digest carbohydrates and fibre |
| Some fruits and juices | Apples, pears, peaches, fruit juice, dried fruit | Natural sugars such as fructose |
| Dairy | Milk, ice cream, yoghurt | Lactose, if your body makes too little lactase |
| Whole grains | Whole wheat | Fibre and complex carbohydrates |
| Sweeteners | Sorbitol, mannitol, xylitol, erythritol, maltitol (in “sugar-free” products) | Sugar alcohols are poorly absorbed |
| Drinks | Fizzy drinks, beer, drinks sweetened with high-fructose corn syrup | Add gas directly or contain fermentable sugars |
The NHS also lists onions as a common trigger. NIDDK adds that high-fat foods and eating a lot of fibre at once can make symptoms worse for some people.
How to find your own triggers
Rather than cutting out a long list of foods, keep a simple food and symptom diary for one to two weeks, as NIDDK recommends. Write down what you ate, how much, and how you felt two to four hours later. Patterns usually appear quickly. Then:
- reduce the portion of a trigger food before removing it completely
- add fibre gradually, so your gut has time to adjust
- if you suspect lactose intolerance, coeliac disease or IBS, speak to your doctor before starting a restrictive diet. A registered dietitian can guide you through an elimination plan safely.
Habits that help prevent bloating
- Eat smaller meals more often. Both the NHS and Mayo Clinic recommend smaller portions. Avoid large meals late at night.
- Slow down and chew well. Eat with your mouth closed and avoid talking while chewing to reduce swallowed air.
- Swap fizzy drinks for water. Also limit alcohol and excess caffeine, which the NHS lists as bloating triggers.
- Stay active. Regular exercise supports digestion and helps prevent constipation.
- Check your dentures. Loose dentures can make you swallow more air.
- Stop smoking. Smoking increases swallowed air.
Where digestive enzymes may help
Digestive enzymes help break food down into smaller parts. When certain carbohydrates are not fully digested, more of them reach the large intestine to be fermented. That is the reasoning behind enzyme products for gas: they may help with specific foods, but they are not a cure for bloating in general.
Two enzymes have the clearest role, according to Mayo Clinic:
- Lactase helps digest lactose, the sugar in dairy. It can reduce gas symptoms if you are lactose intolerant.
- Alpha-galactosidase helps break down carbohydrates in beans and other vegetables, and is taken just before a meal.
Goodness Digestive Enzymes contains both of these among its 13 enzymes. Each capsule provides 1,000 ALU of lactase activity, and the formula also includes alpha-galactosidase, which acts on complex carbohydrates in foods such as beans, lentils, peas, cabbage, broccoli and cauliflower. Other enzymes in the blend act on proteins (protease, bromelain, papain), starches (amylase, glucoamylase), fats (lipase) and plant fibres (cellulase, hemicellulase, xylanase, pectinase and beta-glucanase).
It may be a sensible option if you notice that your gas follows meals rich in legumes, cruciferous vegetables or dairy. The directions are 1 to 2 capsules before meals, or as advised by your healthcare provider. It is intended for adults and is registered as a food supplement with the Jordan Food and Drug Administration.
Goodness Digestive Enzymes is available in pharmacies in Jordan and Saudi Arabia, so ask your pharmacist whether it suits you. If it is not available near you, you can also order it online.
Enzyme supplements do not replace medical care. If you have ongoing symptoms, a diagnosed digestive condition, or a doctor has prescribed pancreatic enzymes, speak to your doctor before adding a supplement.
When bloating is a warning sign
Most gas and bloating is harmless. Based on guidance from the NHS, NIDDK and Mayo Clinic, see a doctor if:
- bloating happens regularly, or does not improve after changing your diet
- your symptoms change suddenly or get worse
- you are losing weight without trying
- you notice blood in your stool
- you have ongoing diarrhoea, constipation, or a change in your usual bowel habits
- you have repeated nausea or vomiting
- you are a woman and feel bloated most days. The NHS lists frequent bloating (roughly 12 or more times a month) among the main symptoms of ovarian cancer. This is usually caused by something else, but it should be checked.
Get urgent medical help if bloating comes with severe or sudden stomach pain, fever, vomiting blood, chest pain, a swelling or lump in your abdomen, or if you cannot pass stool or gas.
Frequently asked questions
How can I get rid of gas in my stomach fast?
Go for a short walk, sit upright, loosen tight clothing and sip water or peppermint tea. Avoid fizzy drinks and gum. If you need more help, ask your pharmacist about an over-the-counter option such as simeticone.
Is it normal to pass gas every day?
Yes. NIDDK says people pass gas on average 8 to 14 times a day, and up to 25 times a day can be normal. Gas only needs attention if it causes discomfort or comes with other symptoms.
Why am I bloated even when I eat healthily?
Many healthy foods, including beans, lentils, broccoli, apples and whole grains, contain carbohydrates that gut bacteria ferment. Increasing fibre too quickly is a common cause. Build up slowly and drink enough water.
Do digestive enzymes stop bloating?
They may help when bloating is linked to specific foods. Lactase helps with dairy and alpha-galactosidase helps with beans and some vegetables. They will not help bloating caused by constipation, swallowed air or a medical condition.
Should I cut out dairy if it makes me gassy?
Not necessarily. NIDDK notes that many people with lactose intolerance can have about 12 grams of lactose (roughly one cup of milk) with no or mild symptoms. Yoghurt and hard cheeses such as cheddar are lower in lactose, and lactase products can help. Talk to your doctor if dairy consistently causes symptoms.
When should I worry about bloating?
See a doctor if it is regular and not improving, or if it comes with weight loss, blood in your stool, vomiting, a change in bowel habits or severe pain. Women who feel bloated most days should also get checked.
Sources
- NIDDK (National Institute of Diabetes and Digestive and Kidney Diseases): Symptoms & Causes of Gas in the Digestive Tract
- NIDDK: Eating, Diet, & Nutrition for Gas in the Digestive Tract
- NIDDK: Treatment for Gas in the Digestive Tract
- NIDDK: Eating, Diet, & Nutrition for Lactose Intolerance
- NHS: Bloating
- NHS: Flatulence
- NHS: Symptoms of ovarian cancer
- Mayo Clinic: Gas and gas pains – Symptoms and causes
- Mayo Clinic: Gas and gas pains – Diagnosis and treatment
