Gas problems, such as passing gas (flatulence), bloating and gas pain, are common and not generally serious. Such symptoms can, however, be bothersome physically or emotionally, particularly when they occur in public. Simple lifestyle measures, such as eating more slowly and increasing relaxation, may help prevent or reduce gas-related problems.
Eat Smaller Amounts
Overeating is a major contributor to gas. Consuming smaller amounts of food more often, rather than one or two large meals per day, would reduce the severity and frequency of your gas problems. Aim for balanced "mini meals" that include various nutrients and food groups. When planning your meals, the Mayo Clinic suggests avoiding greasy or high-fat foods. For example, a modest serving (approximately 1 cup) whole grain cereal topped with low-fat milk and fruit for breakfast. Three to four hours later, enjoy a balanced snack, such as low-fat yogurt and berries or whole grain bread topped with peanut butter.
Eat Slowly
When you eat quickly, you may swallow excessive amounts of air, a common contributor to gas pain and bloating. According to the Mayo Clinic, setting your fork down between bites and chewing your food more thoroughly can help prevent gas symptoms. Hold your fork in your non-dominant hand or eat them with chopsticks. People who eat quickly tend to overeat. Slowing your pace may improve your portion control and gas symptoms caused by overeating as well.
Increase Relaxation
Emotional stress commonly contributes to gas problems. The Mayo Clinic suggests managing stressful situations promptly and, when possible, avoid stress and confrontation during meals. Sit down while eating, rather than eating in your car or while working at your desk. Lighting candles, playing soft music and eliminating exterior noise, such as television and radio sounds, may also help. If you feel added stress prior to a meal, practice deep breathing or go for a brief outdoor walk to alleviate some of your stress before eating. In addition, natural health expert, Andrew Weil, M.D. suggests probiotics, or healthy bacteria, as a means of improving digestive symptoms, such as bloating. Kefir, a yogurt-like beverage found in most dairy cases, is a positive source of probiotics. Warm, calming teas, such as chamomile or peppermint, may also enhance relaxation and reduce gas problems.
Herbal Tea
Herbal teas, such as chamomile and peppermint, can promote relaxation and potentially prevent or alleviate gas. Warm fluid can help appease physical tension that may contribute to gas. Chamomile and peppermint are both known for their relaxing properties. According to the University of Maryland Medical Center, peppermint calms the stomach muscles and improves the flow of bile, which the body uses to digest fats. Sipping peppermint tea may help prevent bothersome symptoms associated with high-fat or greasy foods. Avoid caffeinated herbal teas, as caffeine can trigger gas in some people. Keep in mind that even herbal remedies should be pre-approved by your doctor.
