Eating too fast can be a really bad thing for the gut. It can cause serious health issues, such as severe gas, bloating of the stomach, and bad indigestion. This is because when you eat too quickly, your body is unable to properly digest the food, leading to an excess of gas in your stomach. The body needs time to assimilate and, in effect, consider its food. When you eat too quickly, your body doesn’t have enough time to break down the food or produce enough digestive juices. This then leads to incomplete digestion and the buildup of gas in your stomach.
In addition, eating too quickly also stops your body from releasing hormones that signal to your brain when you’re full. Most people have no idea about this ability the body possesses, and yet it makes sense when you think about it. So another net effect of wolfing down food is that you end up eating portions that are larger than necessary, leading to even more gas buildup.
Not chewing food completely
It’s essential to take the time to chew your food thoroughly before swallowing, in order to ensure that your body can digest it properly. By breaking down your food into smaller pieces, more surface area is exposed for your digestive enzymes to break down the nutrients and efficiently be absorbed. This helps reduce the amount of gas produced in your gut, as larger pieces of food can lead to more fermentation, which is an implicitly gaseous process.
Foods containing sugar alcohols such as sorbitol, mannitol, and xylitol
Sugar alcohols are substances found in certain fruits and vegetables, as well as products like sugar-free gum and candy. While they don’t contain the same amount of calories as regular sugar, they do have a laxative effect which can cause nausea, bloating, and excess gas. They are best avoided, or consumed only in small amounts, as they can impact the gut quite notably.
Change and Control Your Diet
Avoid eating too quickly
Eating too quickly can cause you to swallow air, which then leads to a build-up of gas in your digestive tract. Fortunately, there is a simple solution, which is to take smaller bites and chew your food thoroughly. This helps your body break down food more efficiently and reduces the amount of air you swallow.
Avoid carbonated drinks
Carbonated drinks are a major source of gas in our bodies. The carbon dioxide in them produces bubbles that create air when released in the stomach. Given that this air needs to escape, it comes out in gas, usually in burps.
Don’t overeat foods high in fiber
Though fiber is a great thing to have in your diet, too much can sometimes be counterproductive. For instance, legumes, such as beans and lentils, and whole grains, like brown rice and oats, are very high in fiber-content. However, due to the fact that they take longer to digest, they often create more gas in the intestines.
Avoid dairy products if you are lactose intolerant
Dairy products contain lactose, a type of sugar, and people who are lactose intolerant lack the enzyme needed to break down lactose. The effect of this is to lead to gas and bloating. If you are sensitive to gas, monitor your intake of dairy to see if a reduced dairy diet improves your gut health and reduces the feelings of gas.
Drinks and foods to ease your gut
It’s really important to know the foods and drinks that can make you less likely to suffer from gas and that can assist you in getting rid of gas you might have. Here are some really helpful hints that will notably lower your problems with gas in the gut.
- Drink herbal teas regularly. Peppermint, chamomile, ginger, and anything with lemon or fennel is a good option. Try to find a health shop, and not just a supermarket, as the health shop will have a better variety and more precise variant mixes than your average supermarket.
- Another natural remedy is adding a teaspoon of baking soda to a glass of warm water. (Make sure it’s not too hot.) This is an old remedy, but a great one, as the baking soda helps neutralize the acidity in your stomach and can ease discomfort.
- Eat small meals when you are feeling gassy. Don’t overload a digestive system that is already struggling to digest what is going through it. Excessive eating will only aggravate the situation and prolong the symptoms.
- Take time when eating. Rushing a meal, or not chewing well, is like throwing a rock into a pond. Make sure you take time to assist the digestive processes by starting the breaking-down of your food in your mouth, not in your stomach.
- Ensure good foods in your diet. Look for foods that are high in natural prebiotics, or make sure to add a probiotic supplement to your day. Fruit, vegetables and grains are all good for you, and these will act as a food source for the beneficial bacteria in your gut, which in turn helps to ease digestive discomfort.
- Avoid foods that are high in simple carbohydrates, especially sugars. Biscuits, cakes, sweets – all these are more or less rubbish nutritionally, so make sure to limit your intake of them. They make digestion much harder.
- Avoid foods that are high in saturated fats. These are also harder to digest than unsaturated fats, such as olive oils. Limit your intake of bad fats and your body will thank you for it by not bloating nearly as much.
- Carbonated water can help. Be aware, though, sometimes carbonated water has perhaps caused a temporary feeling of bloating if you have drunk it too quickly, but the flip-side is that if you drink it again it may enable you to belch out the excess gas that has gathered. It is all about technique, timing and volume here. Don’t glug!
What exactly is flatulence? Flatulence is what is sometimes called ‘farting’. Simply put, it’s the release of gas from our digestive system. To reduce the presence of flatulence in your system, the best way is to modify your food intake and control your diet. Eating smaller meals is a huge boon to your body. Don’t stuff yourself. Avoid foods that are excessively high in carbs or fats. In addition, hydrate well. Drinking plenty of water helps move gas through our digestive system. There are also many peppermint and other medical aids available commercially to assist in enabling you to pass wind. The pharmacist or supermarket will have plenty of options.
OTC meds are out there in abundance for gas issues, so you will always be able to find a medical aid. For example, antacids, bismuth subsalicylate, and proton pump inhibitors are all available in pill or liquid form and can help reduce gas buildup and bloating in the stomach. These may sound rather frightening, but they are invariably suitable for everyone. They work by neutralizing acid and helping trap gas bubbles so they can be passed more quickly. (You may wish to take them in a space where you can safely release your gas, as they can work quite fast and be quite sudden in their effects.)
Antacids are medicines that help to reduce stomach acid and provide relief from uncomfortable symptoms like indigestion and heartburn. They come in a variety of forms, such as tablets, liquids, and chewables, so there’s an option for everyone. Many are extremely well flavored with mint, so they are pleasing to take. They work by neutralizing the acid in your stomach, which helps to reduce irritation and provide relief. But it’s important to remember that while they’re effective in relieving symptoms, they don’t treat the underlying cause of the issue. So, if you’re having frequent issues with gas, it’s important to make lifestyle adaptations or talk to your doctor to find a solution.
An anti-foaming agent medication can often used to reduce bloating and flatulence. These medications work quite cleverly by forming bubbles around the gas bubbles in your stomach, which then makes it easier to expel them out of the body. Of note is that some anti-foaming agents don’t require a prescription, and it has very few side effects.
Activated charcoal has become more popular in recent years. In summary, it’s a form of carbon that’s been treated in a way that helps it absorb other substances. When taken orally, it binds to the gas in your stomach and flushes it out. Simple, but very clever! You will find it available in both powder and capsule forms, and, depending on the severity of your gas, you should probably start with a teaspoon or so of the powdered form. For capsules, start with one or two, depending on the severity of your bloating, and take them in line with need.
H2-blockers are medications that block the production of acid in the stomach. They work by limiting and interfering with the action of histamine, a natural chemical in the body that stimulates acid production. By blocking the action of histamine, H2-blockers reduce stomach acid levels and therefore have a positive impact on bloating.
Prescription medications for certain conditions
If you have certain illnesses or ailments, you may be more prone to gas. For instance, those suffering from irritable bowel syndrome or Crohn’s disease often experience increased flatulence. This can be treated, however, with antispasmodic drugs like hyoscyamine. These medications work by calming the digestive tract muscles, thereby reducing the amount of gas produced. Additionally, antibiotics can also be prescribed to treat certain bacterial infections in the gut, which might also be causing excess gas.
Try Home Remedies – drinks that alleviate gas
This is an old remedy, but an effective one. For some, it is their go-to way of solving a gassy stomach. Peppermint’s anti-inflammatory qualities make it an excellent way to reduce the symptoms of bloating, heartburn or indigestion, all causes of feeling gassy. Generally speaking, a cup or two a day is enough to keep your body in good order and limit the possibility of gassiness. In addition, its taste is uplifting, and its aroma has calming properties, so it is both a stimulant in the morning and a relaxant at night. Peppermint is also available in sweets form, of course, and for some a strong peppermint sweet that has the right oils is also a fine way to limit gas during the day, when a cup of tea is not possible.
Chamomile tea is another excellent remedy for relieving gas in the stomach. It, too, is tried and tested over centuries. Made from dried flowers of the chamomile plant, it is rich in antioxidants, which are excellent at reducing inflammation and bloating. These antioxidants also relax the digestive tract, which makes gas or heaviness less likely. In addition, chamomile has antispasmodic properties. This makes it terrific in reducing pain and cramping in the stomach. It is also beneficial in being fast-acting. Drinking chamomile tea may reduce stomach gas more or less instantly.
Another excellent anti-inflammatory is ginger. It is filled with health-enhancing properties. It also possesses natural analgesic properties that can help get rid of stomach gas. Available in many teas, it is also effective if bought as a root and chopped or sliced into any drink or food. The flavor can be strong, so you do not need a lot. Even a little will make a difference, however, so do make sure to have some at home or in the office.
Lemon is another wonder ingredient for gas. Citric acid helps fight it off. This is due to the fact that the acid in lemon juice helps to break down proteins and other nutrients, both of which can, if present in high amounts, cause gas buildup in your digestive tract. (This is why people who work out hard and who then take protein supplements can often suffer from bloating and bad gas.) Additionally, lemon water can help to reduce inflammation in the intestines which is often the root cause of excessive gas. It is therefore an excellent natural remedy and a good drinking habit to get into.
Anise or fennel tea
Anise and fennel are both herbs related to parsley and they each have a mild licorice flavor. To make the tea, simply steep the herbs in boiled water for 10 minutes and strain to serve it. Drink it twice a day, morning and evening, and the effects should be felt within a few days. Because anise and fennel are carminative, which means they help your body get rid of gas more quickly, they are an ideal remedy.
Fenugreek tea is a well known traditional remedy to help get rid of gas. Like other teas here, it has anti-inflammatory properties, can reduce cholesterol levels, and is known to improve digestion. To make it, soak the seeds overnight in a cup of water and then strain the mixture in the morning. You can also add honey or lemon juice to taste.
Relieving stomach cramps
Stomach cramps can be horrendous when they arrive. You can feel unable to move, as if you have been paralyzed round your stomach. They come suddenly, and they are deeply uncomfortable. If they come, try the advice offered above for relieving flatulence, Also try an immediate drink of peppermint tea or a mint infusion. Take an antacid too, as these can also be fast-acting. In addition, a hot compress on the stomach will help ease the pain and increase blood flow to the affected area, which will encourage inner activity. If you can, try lying down and resting in the fetal position on your left side, as this can also encourage the air to be released .
Boost your digestive enzymes
Not many people know about this approach, but it can be really helpful. One way to naturally reduce gas and improve digestion is by boosting your digestive enzymes. These are proteins that help break down food in the stomach, so that it can be easily absorbed and used by the body. One of the best ways to do so is to eat fermented foods, like sauerkraut, pickles, and kimchi, which are naturally rich in enzymes. You can also include probiotic foods, like yogurt and kefir, in your diet. Additionally, taking a digestive enzyme supplement may provide additional digestive support. Talk to your health store for advice.
Help your body break down fats and proteins
Enzymes are again the key to doing this. These are special proteins that help break down the fats and proteins in food, allowing them to be absorbed more easily by the body. If you want to expedite the bodily digestive processes well, therefore, probiotics are key. These are the live bacteria and yeasts that are found in certain types of food, and have been shown to help break down fats and proteins more quickly. So if you’re looking for a way to reduce the amount of gas in your stomach, consider adding some probiotics to your diet. They will unquestionably lower the chances of your suffering from bloating or excess gassiness.
In terms of foods, some of those that are especially rich in digestive enzymes are pineapple, papaya, and kiwis. Bananas, too, are great for speeding digestive processes along. Eat them, and you will feel less bloated and digestively freer.
Hydration is essential. But rehydration is when we quickly top up our hydration quite rapidly over a short period. The best way to do this is with water. If you drink a few glasses of water a few minutes apart, research suggests that this can stimulate the stomach lining to contract and release any trapped gasses, helping relieve symptoms almost immediately. Also, the water will help to replace lost electrolytes and improve digestion, which can further reduce distress.
Exercise Regularly and Stay Healthy
Exercise is a good way to reduce gas as it increases the speed of digestion and can help improve your body’s ability to process foods. This can prevent gas from building up and causing discomfort. In addition, exercise helps to release endorphins. These are hormones that naturally reduce stress and relax the digestive tract, which of course also helps in reducing the symptoms of gas and bloating.
Exercise, as we saw, is wise, but there are specific ways of breathing that can help with gas.
One of the most effective methods for relieving abdominal pain is deep breathing, or ‘belly breathing’, as it is sometimes called. This involves taking deep breaths and consciously focusing on how your diaphragm moves as you inhale and exhale. Not only does this stimulate your digestive process, but it also helps your body relax and can help reduce pain and sometimes release gas as you carry out this process. Certain yoga poses, like the child’s pose and the shoulder stand, can also be beneficial, as they angle the body in ways that alleviate its tensions in the gut and enable gas release. If you keep your breathing steady, slow and measured, the body relaxes and this helps your bloating ease.
Relax and stimulate the core
The stomach muscles are key here. You can sometimes release gas by moving your stomach muscles as much as you can, and this can happen by taking a deep breath and holding it for as long as you can. This creates a pressure around your stomach area that means your body is able to slowly release the built-up gas.
Additionally, don’t disregard the power of your hands as warming healing agents. If you sit quietly in an upright position and massage your stomach with gentle, circular motions, this can help to break down air bubbles and ease discomfort. Heat really works. Taking a hot bath or using a heating pad to help relax your abdominal muscles will usually encourage gas release and calm any bloating.
Gas-forming foods can often be ‘healthy’ foods, and this can be a bit confusing, as we think we are doing our bodies a favor by eating them. But it is also true they can, if taken in too big a portion, cause significant gas. Beans; legumes; broccoli; cauliflower; baked beans; whole grain breads – these are ‘good foods’, for sure, but it is also the case that they contain high levels of sulfur compounds and these compounds can cause bloating. Moderate your intake, especially if these foods end up together in the one meal. If you can avoid that, you would be wise to do so.
As a catch-all good dietary habit, regular probiotic consumption can be an excellent way to help balance your gut microflora, which goes a long way to minimizing gas production in the stomach.
Try relaxation techniques such as deep breathing or yoga to help reduce stress and gas
One way to further alleviate the production of gas in the gut is to stretch well, relax well and, ideally, adopt yoga proactive into your weekly routines. These activities help reduce stress by calming the nervous system. Deep breathing allows for more oxygen to move into your body, and yoga combines mindful breathing with stretching and movement to help reduce stress and improve digestion. Both activities are widely recognized to help ease the bloating associated with gas and to lower the tension in your gut that can make gaseous feelings so uncomfortable.
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