Here are some common causes—and natural remedies to help. While gas and occasional bloating are a normal part of the digestive process, there are some pesky things that can cause more gas than usual. Registered dietitian Jess Cording, M.S., R.D., CDN, says some of the common culprits include: But if you’re already feeling swollen and ready for stretchy pants, here are 10 natural remedies to try, all backed by science:* Interestingly, some bacteria produce more gases than others. Research has identified some specific gut bacterial strains that produce irritating gas. According to integrative medicine doctor Amy Shah, M.D., “Bloating is caused by an imbalance of good-to-bad bacteria in your gut,” which means, if you have more of the “bad” gas-producing bacterial strains in your gut (due to poor diet, stress, antibiotic use, or other lifestyle factors), then it can lead to excessive fermentation and more trapped gas in your gut. To tip the balance back in your favor, Shah suggests a probiotic supplement, adding, “Research shows that taking probiotics on a regular basis can support a healthy microbial balance in the gut, which can alleviate bloating.”* Studies1 suggest that certain strains of probiotics can help relieve gas and bloating, so look for a targeted supplement.* Bifidobacterium lactis2 HN0192, Bifidobacterium lactis3 Bi-07, and 3Lactobacillus acidophilus3 NCFM3 are all well-researched probiotic strains with scientific evidence for promoting abdominal comfort and supporting regularity.* This is due to the relaxing effect that its natural compounds, including several flavonoids extracted from peppermint leaves5, have on the digestive tract. The best way to reap the bloat beating benefits of peppermint oil is to ingest it in capsule form.6 Just be cautious if you have acid reflux because it can aggravate this. As integrative dietitian Ali Miller, R.D., CDE, explains, “Ginger has both antiemetic and carminative functions, which aid in the breakdown of gas7 and support bowel movements."* Ginger also stimulates rhythmic contractions8 of the intestines, which moves things along and helps ward off bloating.* Miller suggests sipping on ginger tea or taking ginger capsules before a meal. When you rush meals, you not only risk overeating but also swallow more air, which can add to that full, bloated feeling. These otherwise healthy veggies contain sulfur-containing phytochemicals called glucosinolates (that’s what causes the stink when they’re cooked) and raffinose9 (a type of carbohydrate that we don’t have the enzymes to digest). When these undigested veggies travel to the colon, bacteria in the intestines ferment the undigested food, which creates gas and bloating. This doesn’t mean you need to ditch cauliflower and other healthy cruciferous veggies altogether, though. Cording suggests cooking them, “because cooking foods can help break them down. For example, cooked greens are better tolerated than raw.” If you’re still feeling the bloat, then she recommends sticking to small portions. However, sugar alcohols can negatively affect some individuals’ digestive situation. This is because the body does not produce the enzymes required to digest sugar alcohols, so they make it pretty much intact to the colon, feeding the gut flora. In some individuals this can cause bloating and gas and even have a laxative effect10 in some. So if beans give you gas, then soaking them before cooking will help. Soaking overnight and discarding the soaking water leaches out the sugars in beans that are responsible for gas production. But if you don’t have time for an overnight soak, then a quick soak is just as good. Rinse the beans and then place them in a pot with 3 cups of water for each cup of dried beans. Bring to a boil and boil for two to three minutes. Remove the pot from the heat, cover, and let stand for one hour. Drain the water, add fresh water, and then cook. If you don’t typically eat beans, then you could experience some initial bloating, although research has found that gas and bloating typically decrease12 with consistent intake. In one study of 126 individuals with chronic gastrointestinal problems, it was found that 20 ml of a daily papaya enzyme supplement improved bloating and regularity14. Taken before meals, papaya could improve digestion due to its natural digestive enzymes. Studies have found that abdominal massages can help relieve15 causes of bloat. Pedre also recommends doing yoga poses to help with digestion. Bending forward and twisting postures encourage movement of the intestines, helping move gas along. An analysis of 12 clinical studies found that a low-FODMAP diet16 offered significant relief from gastrointestinal issues, especially bloating. Luckily, these 10 science-backed home remedies above can help ease any discomfort. She has worked with media, health professionals, and the scientific community, attending and reporting on scientific meetings, researching topics, tracking trends, and assisting in the preparation of manuscripts for publication in scientific journals. She has also been the author or editor of seven health and nutrition books for consumers and is currently a freelance writer and editor of articles on health and nutrition. She is also an author of two published novels, with a third under contract.
