Gut & Digestive Health

Manage Excess Gas

Some gas is a normal part of digestion, and many people find that slower eating, less swallowed air and a few food changes make belching and flatulence easier to live with. This page is about gas itself (belching and passing wind); bloating and fullness have their own page.

General information, not medical advice. Last updated October 31, 2026. Written by the AlternativeMed editorial team. Not medically reviewed.

Start here

Slow down: eat sitting down, chew well, skip chewing gum, hard sweets, straws and fizzy drinks for a week, and see whether belching eases.
Keep a simple food-and-symptom diary for two weeks so you can see which foods and drinks really bring on your gas, rather than guessing.
Change fibre and bean intake gradually, not all at once, and check the red-flag list below if your gas is new, has changed suddenly or comes with other symptoms.

Be careful with

Gas that comes with belly pain, weight loss, blood in the stool, vomiting, a change in bowel habit, or that changes suddenly, needs a doctor rather than home remedies.
Do not cut out whole food groups (such as all dairy) on your own: NIDDK warns this can leave you short of nutrients like calcium and vitamin D.
Never stop or change a prescribed medicine because of gas; talk with your prescriber or pharmacist first.

Get help when

Gas symptoms that bother you, or that change suddenly (NIDDK).
Gas together with belly pain, constipation, diarrhoea or unplanned weight loss (NIDDK).
Blood in your stool, black stools, vomiting (especially blood), trouble swallowing or persistent vomiting.
Feeling bloated or gassy regularly, or still having symptoms after changing your diet (the NHS advises seeing a GP).
Being unable to pass wind or stool, a swollen hard tummy, fever, or a sudden severe stomach ache: seek urgent care.
New symptoms after age 50, a family history of bowel cancer or inflammatory bowel disease, or anaemia.

About Manage Excess Gas

What this goal means

This goal is about excess gas you notice: frequent belching, passing wind often, or wind that is loud, smelly or embarrassing. Gas gets into the gut in two ways: swallowed air, and gas made by bacteria in the large intestine as they break down carbohydrates that were not digested earlier (NIDDK).

Feeling swollen or full in the belly is bloating, which is not always the same thing as having more gas; see Reduce Bloating.

^1,2

What is normal

NIDDK says people typically belch up to 30 times a day, and pass gas on average 8 to 14 times a day, with up to 25 times a day considered normal by experts.

In a small study of 10 healthy volunteers eating their usual diet plus baked beans, the total volume of wind passed in 24 hours ranged from 476 to 1,491 ml (median 705 ml), and a fibre-free diet for 48 hours cut it sharply. Wind was also passed during sleep, at a lower rate than in the day. So some gas, including after meals, is expected.

^1,3

Common experiences

Belching after meals or with fizzy drinks, wind that increases after beans, onions or some fruit, cramping that eases when gas passes, and wind that seems worse when you raise your fibre intake are typical. Some people belch repeatedly in a way that feels almost unconscious, which is a recognised pattern called supragastric belching (see below).

^4,2,5

Contributing factors

Swallowed air increases with chewing gum, sucking hard sweets, fizzy drinks, eating or drinking fast, smoking and loose dentures. Foods that reach the large intestine undigested, such as legumes, some vegetables and fruit, dairy in people who cannot digest lactose, and sugar alcohols, feed gas-making bacteria. Too much fibre too quickly can add to gas in some people (NIDDK).

Belching has two main types. In gastric belching air that was already in the stomach comes up. In supragastric belching air is sucked into the gullet and expelled before it reaches the stomach; it is linked with reflux, anxiety and behavioural patterns, and can be treated with breathing and behavioural methods.

^1,4,5,2

Conditions that can be behind it

NIDDK lists irritable bowel syndrome, lactose and fructose intolerance, small intestinal bacterial overgrowth, coeliac disease, constipation, reflux, gastroparesis and, less often, blockages including those caused by bowel, ovarian or stomach cancer. Diagnosis and testing for these belongs with a clinician; this page does not diagnose.

^1,2

Realistic expectations

The aim is less discomfort and fewer embarrassing moments, not zero gas. Habit and food changes help some people and not others, and for many gas remedies the human evidence is thin. The AGA notes that evidence for the various treatments for belching and bloating is limited.

^2,6

Who this applies to

Adults whose gas is a nuisance but who have no red-flag symptoms. If gas is mostly about a tight, swollen belly, go to Reduce Bloating; if it comes with constipation, loose stools, heartburn or nausea, see those goals. Children, pregnant people and older adults should check with a clinician before trying supplements.

Related conditions and symptoms

Bloating and gas → Irritable bowel syndrome → Lactose intolerance and food intolerances → Celiac disease → Constipation → Heartburn, acid reflux and GERD → Digestive symptoms: red flags →

A manageable starting plan

An educational starting point, not a personal prescription. Adjust it to your own situation and any advice from your clinician.

Your first actions

Keep a two-week food-and-symptom diary, noting belching, wind, fizzy drinks, gum, and fibre or bean changes.
Reduce swallowed air: slow eating, no gum or straws, fewer fizzy drinks.
Change one food group at a time and raise fibre or beans gradually.
Check the warning signs; book a visit if any apply.

Optional additions

Try diaphragmatic breathing after meals if belching is your main issue.
Check labels for sugar alcohols in sugar-free products.
Try a short walk after meals.
Ask a pharmacist about simethicone or an enzyme for occasional use.

What to track

Number of belches and episodes of wind per day (roughly).
Foods, drinks and meal size.
Cramps, pain, stool changes or weight.
Any new medicine or supplement.

When to reassess

Give habit and diet changes about two to four weeks. If you still struggle, or any warning signs appear, take your diary to a clinician. If bloating or constipation dominate, move to those goals.

When to seek professional support

See a doctor if gas changes suddenly or comes with pain, constipation, diarrhoea or weight loss.
Ask about coeliac, lactose and IBS assessment if triggers are unclear.
Urgent care for inability to pass wind or stool, severe sudden pain, vomiting blood or fever.

What helps

Ordered by how well the research supports each step. Evidence strength is shown on every card; precautions sit next to the advice.

Start here

Eat and drink more slowly, with less swallowed air

Not enough evidence

Addresses: Less belching and possibly less wind

Why it may help: NIDDK lists chewing gum, sucking hard candy, fizzy drinks, eating or drinking fast, smoking and loose dentures as ways of swallowing more air. The NHS also advises chewing with your mouth closed and not slouching when eating. These are agency tips; We did not find a trial that tested them for gas.

How to apply it: Sit down to eat, chew thoroughly, avoid talking while eating, skip straws, gum and hard sweets, and see a dentist if dentures are loose.

Who it may suit: Anyone who belongs to the frequent belcher group or swallows a lot of air.

Precautions: No harm is named in the sources; if you have trouble swallowing, see a clinician.

^1,4,7

Keep a food-and-symptom diary

Not enough evidence

Addresses: Finds your personal triggers

Why it may help: NIDDK says a record of what you eat and drink alongside gas symptoms can help find trigger foods. Triggers vary a lot, so a diary avoids needless restrictions.

How to apply it: Write down meals, drinks, timing and how gassy you feel for two weeks; change one thing at a time.

Who it may suit: Anyone with gas that seems food-related.

Precautions: If you feel unwell or lose weight, a diary is not a substitute for a medical check.

⁴

Understand Your Food Triggers →

Eat smaller, more frequent meals and avoid large late meals

Not enough evidence

Addresses: May ease gas discomfort

Why it may help: Both NIDDK and the NHS suggest smaller, more frequent meals; the NHS also advises avoiding large meals late at night. High-fat foods may add to bloating (NIDDK).

How to apply it: Spread food over the day, keep portions moderate and avoid heavy fatty meals before bed.

Who it may suit: People whose gas worsens after large meals.

Precautions: Not a trial-tested remedy; do not skip meals if you are underweight or have diabetes.

^4,7

Change fibre and beans gradually

Low certainty

Addresses: Less gas while still getting fibre

Why it may help: NIDDK says some people have more gas with too much fibre. In three feeding studies where adults ate half a cup of beans daily for 8 to 12 weeks, fewer than half reported more flatulence in the first week and only 19 percent did with black-eyed peas, so fears about beans may be exaggerated.

How to apply it: Add a small portion of beans, lentils or high-fibre foods a few times a week and increase slowly over weeks, with plenty of fluid.

Who it may suit: People who want the health benefits of legumes and fibre without much wind.

Precautions: Beans and some fibre can worsen symptoms in IBS; see a dietitian if so.

^4,8

Fiber, Fluids and Meal Patterns →

Additional options

Diaphragmatic breathing for repeated belching

Low certainty

Addresses: Fewer belches in people with supragastric belching

Why it may help: The AGA advises that treatment for supragastric belching may include brain-gut behavioural therapies such as cognitive behavioural therapy, diaphragmatic breathing and speech therapy. In a Singapore study of 36 people with reflux and frequent belching, 60 percent of those in the treatment group and none of 21 on a waiting list cut their belching score by half.

How to apply it: Learn the technique from a speech therapist or physiotherapist; practise slow belly breathing, especially after meals.

Who it may suit: People who belch very often, especially when it seems habitual or happens with reflux.

Precautions: The study was small and not blinded; belching can also relate to reflux, which needs its own advice.

^2,9,5

Heartburn, acid reflux and GERD →

Look at sugar alcohols, fruit juices and sweet drinks

Low certainty

Addresses: May cut gas from foods you tolerate poorly

Why it may help: NIDDK lists fruit juices, drinks with high-fructose corn syrup and sugar alcohols (sorbitol, mannitol, xylitol, erythritol, maltitol) in sugar-free sweets and gum among foods and drinks that can increase gas.

How to apply it: Check labels on sugar-free gum, sweets and diet products and try cutting back for two weeks.

Who it may suit: People who eat lots of sugar-free products or drink juice and soft drinks.

Precautions: Do not replace them with more sugar to compensate; moderate intake instead.

⁴

Move your body, especially after meals

Very low certainty

Addresses: Possible comfort from regular activity

Why it may help: The NHS says regular exercise may improve digestion and help prevent bloating, and can help when you are already bloated. For IBS a Cochrane review rated the evidence for physical activity as very low certainty.

How to apply it: A short walk after meals and regular activity through the week.

Who it may suit: Most adults.

Precautions: Pace yourself if you have heart or joint problems.

⁷

Check lactose and other food intolerances if dairy or fruit clearly sets it off

Moderate certainty

Addresses: Clearer answers about triggers

Why it may help: NIDDK links gas to lactose and fructose intolerance and advises that avoiding all dairy can leave you short of calcium and vitamin D. The AGA notes that carbohydrate enzyme deficiencies can be investigated with dietary restriction or breath testing.

How to apply it: Notice patterns in your diary and discuss tests with a clinician rather than dropping foods on your own.

Who it may suit: People whose gas follows milk, ice cream or particular fruits.

Precautions: Self-diagnosis is unreliable; keep calcium sources if you reduce dairy.

^1,4,2

Lactose intolerance and food intolerances →

Still being studied

Low-FODMAP diet (people with IBS)

Moderate certainty

Addresses: Less bloating and distension in IBS; gas itself not measured

Why it may help: A 2025 network meta-analysis of 28 trials in IBS found that, among diets tested more than once, only the low-FODMAP diet beat a habitual diet for bloating or distension (relative risk of not improving 0.55, moderate confidence for that comparison). The ACG recommends a limited trial in IBS for overall symptoms.

How to apply it: Short trial guided by a dietitian, then reintroduce foods.

Who it may suit: People with diagnosed IBS in whom gas is a main symptom.

Precautions: The AGA says a gastroenterology dietitian should preferably monitor it; restricting foods can lower nutrient intake.

^10,11,12,2

The Low-FODMAP diet → Irritable bowel syndrome →

Alpha-galactosidase (bean enzyme)

Very low certainty

Addresses: Less gas after a large bean meal in a tiny study

Why it may help: In 8 healthy volunteers who ate 420 g of cooked beans, the higher enzyme amount reduced breath hydrogen and flatulence severity and both amounts lowered the total symptom score compared with placebo.

How to apply it: Taken with the first bite of a meal, as on the label.

Who it may suit: People whose gas follows beans, lentils or similar vegetables.

Precautions: Not tested in people with long-term gas; follow the label and ask a pharmacist.

¹³

Peppermint oil capsules (IBS)

Very low certainty

Addresses: Overall IBS symptom relief; gas not measured alone

Why it may help: A 2022 meta-analysis of 10 trials (1,030 people with IBS) found benefit for overall symptoms but rated quality very low, and side effects were more common than with placebo (relative risk 1.57).

How to apply it: Only enteric-coated products as labelled, discussed with a pharmacist.

Who it may suit: People with IBS under a clinician's guidance.

Precautions: Heartburn, nausea and belly pain are possible; peppermint can worsen reflux. Avoid in small children.

¹⁴

Peppermint →

Psyllium and other fibre supplements (IBS)

Mixed findings

Addresses: Mixed results

Why it may help: A 2026 meta-analysis of 30 trials (1,904 adults with IBS) found more people responded to fibre than placebo (52 versus 44 percent), with a clearer benefit for psyllium, but overall symptom scores did not change significantly. A 2004 review found soluble fibre helped and insoluble fibre such as bran did not and sometimes worsened symptoms. Fibre can add gas in some people.

How to apply it: Start low and build slowly, with plenty of fluid.

Who it may suit: People with IBS and constipation-type symptoms.

Precautions: Needs plenty of water; tell a doctor first if you have a blockage or swallowing difficulty; medicines taken at the same time may be affected.

^15,16,4

Psyllium →

Simethicone

Not enough evidence

Addresses: Little trial evidence of benefit for gas

Why it may help: The NHS suggests asking a pharmacist about simeticone to ease bloating. A 1988 review of the literature found little hard evidence to support simethicone for gas complaints.

How to apply it: As directed on the pack or by a pharmacist.

Who it may suit: People who want a low-risk pharmacy option for occasional wind.

Precautions: Ask a pharmacist about use in pregnancy, children and with other medicines.

^7,6

Activated charcoal

Not enough evidence

Addresses: Absorbs gas in healthy people; not shown in patients

Why it may help: The same 1988 review said charcoal for adsorbing intestinal gas had been effective in healthy subjects but not properly investigated in patients with gas complaints.

How to apply it: Not recommended as a routine remedy.

Who it may suit: None specifically.

Precautions: Ask a pharmacist before use, especially if you take any medicine.

⁶

Food & nutrition

Foods and drinks that most often add gas

NIDDK lists certain fruits and juices (apples, peaches, pears), cruciferous vegetables (broccoli, cauliflower, kale, collards), legumes, dairy, whole grains, drinks with high-fructose corn syrup, and sugar alcohols as foods and drinks that can increase gas. Most of these are healthy foods; the aim is to find your own triggers, not remove them all.

The NHS also lists fizzy drinks, alcohol and caffeine, and processed, sugary, spicy or fatty foods among things to limit when bloated.

Legumes: introduce gradually
Cruciferous vegetables: try smaller portions
Fruit juices and sweet drinks
Sugar-free gum and sweets with sugar alcohols
Fizzy drinks

^4,7

Beans: more forgiving than their reputation

Beans contain sugars (such as raffinose and stachyose) that humans cannot digest, so gut bacteria ferment them. In controlled eating studies, many adults noticed little change from a daily half-cup, and a soy flour from beans naturally low in these sugars produced less gas than conventional soy flour.

Eating them in small, regular servings seems more comfortable than occasional large meals, though the studies reported perceptions rather than proof of adaptation.

^8,17

Fibre and fluids

Fibre helps overall digestion but increasing it quickly can add gas (NIDDK). The NHS suggests soluble fibre such as oats or linseed if you are constipated, and drinking plenty of water.

Constipation itself is linked with gas and bloating, so see the regularity and constipation goals.

Oats
Linseed
Water

^4,7

Teas and seeds

Peppermint, ginger and fennel are traditional digestive herbs, but the human evidence for gas is slight. The only fennel trial found tested fennel oil combined with curcumin in IBS, and a single small ginger study found faster stomach emptying but no change in stomach sensations. Enjoy them as pleasant drinks, not as proven treatments.

Peppermint can worsen reflux in some people.

Peppermint tea
Ginger tea
Fennel seeds

^18,19,14

Remedies & supplements

Traditional use, laboratory findings and human trials are kept apart. "Natural" does not mean safe.

Peppermint oil

Very low certainty

Studied form and route: Enteric-coated capsules

Intended outcome: Relief of overall IBS symptoms; not shown for gas alone

Human evidence: A 2022 meta-analysis of 10 trials in 1,030 people with IBS found benefit for overall symptoms, but the quality was rated very low, and side effects were more common than with placebo (relative risk 1.57).

Traditional use: Mint plants have been used for digestive complaints since ancient times.

Limits: IBS only, very low quality, no separate gas result.

Interactions and precautions: Heartburn, nausea and belly pain; can worsen reflux; not for small children's faces or chests. Ask a pharmacist about medicines, pregnancy and breastfeeding.

¹⁴

Peppermint → Psyllium, ginger and peppermint for digestion →

Ginger

Not enough evidence

Studied form and route: Tea, fresh root or capsules

Intended outcome: Not shown to ease gas

Human evidence: One small randomised crossover study of 11 people with functional dyspepsia found 1.2 g of ginger sped stomach emptying but did not change stomach sensations. No trial for gas was found.

Traditional use: Used in folk medicine since ancient times for indigestion.

Limits: Eleven people, single dose.

Interactions and precautions: Can cause heartburn or abdominal discomfort; ask a pharmacist about medicines, pregnancy and breastfeeding.

¹⁹

Ginger →

Fennel

Not enough evidence

Studied form and route: Seeds, tea or oil

Intended outcome: Not shown on its own

Human evidence: A 30-day trial of 121 adults with mild to moderate IBS compared a curcumin plus fennel oil product with placebo, and scores fell about 50 percent versus 26 percent. Because it was a combination, fennel's own effect is unknown.

Traditional use: Fennel seed is a traditional digestive and wind remedy.

Limits: One combination trial in IBS.

Interactions and precautions: Ask a pharmacist or clinician about use in pregnancy, breastfeeding and with medicines.

¹⁸

Fennel →

Alpha-galactosidase enzyme

Very low certainty

Studied form and route: Tablets or drops taken with food

Intended outcome: Less gas after bean meals in a small study

Human evidence: In 8 healthy volunteers, the enzyme reduced breath hydrogen and flatulence severity after a 420 g bean meal.

Traditional use: Not a traditional remedy.

Limits: Tiny study in healthy volunteers, one test meal.

Interactions and precautions: Check with a pharmacist; follow the label.

¹³

Simethicone

Not enough evidence

Studied form and route: Chewable tablets or liquid

Intended outcome: Unproven for gas

Human evidence: The NHS lists simeticone as something a pharmacist can suggest to ease bloating; a 1988 review found little hard evidence of benefit for gas complaints.

Traditional use: Not a traditional remedy.

Limits: Older review; We did not locate a modern trial for gas.

Interactions and precautions: Ask a pharmacist about children, pregnancy and other medicines.

^7,6

Activated charcoal

Not enough evidence

Studied form and route: Tablets or capsules

Intended outcome: Not shown in people with gas complaints

Human evidence: A 1988 review reported charcoal adsorbed intestinal gas in healthy subjects but had not been properly tested in patients with gas complaints.

Traditional use: Not covered in the sources read.

Limits: Old and indirect evidence.

Interactions and precautions: Ask a pharmacist before use, especially if you take any medicine.

⁶

Probiotics

Evidence against

Studied form and route: Capsules, powders, yogurts

Intended outcome: Not advised for bloating or distention

Human evidence: The AGA 2023 update says probiotics should not be used to treat abdominal bloating and distention.

Traditional use: Fermented foods have long been eaten; not evidence for gas.

Limits: Advice is about bloating and distention rather than gas alone.

Interactions and precautions: Higher risk of infection in people with severe illness or weakened immunity.

Probiotics and prebiotics for gut health →

Therapies & care

Established care for troublesome gas starts with a clinician checking for causes such as lactose or other carbohydrate intolerance, coeliac disease, IBS, constipation, reflux or bacterial overgrowth. This page does not recommend prescription medicines or doses, and you should not stop a prescribed medicine on your own.

Behavioural therapy for belching

Low certainty

Speech therapy, diaphragmatic breathing, cognitive behavioural therapy The AGA advises that treatment for supragastric belching may include brain-gut behavioural therapies, and a review notes that speech therapy, cognitive behavioural therapy and diaphragmatic breathing have shown promise. A Singapore study found a belching score reduction of 50 percent or more in 60 percent of the treated group.

Who it may suit: People who belch very frequently.

Precautions: Evidence is from small studies; belching linked to reflux needs reflux care too.

^2,5,9

Dietitian-led review

Moderate certainty

Nutrition care A registered dietitian can guide diaries, a short low-FODMAP trial with reintroduction, and keep nutrition adequate. The AGA says a gastroenterology dietitian should preferably monitor FODMAP-type diets.

Who it may suit: People with IBS or intolerance concerns.

Precautions: Avoid long, unsupervised restriction.

^2,10

Testing for intolerances and other causes

Moderate certainty

Medical assessment The AGA notes that carbohydrate enzyme deficiencies can be investigated with dietary restriction or breath testing, serology can rule out coeliac disease, and tests for bacterial overgrowth are used in a small subset of at-risk patients.

Who it may suit: People with persistent gas without a clear cause.

Precautions: Tests have limits; discuss with a clinician.

Biofeedback for abdominal wall muscle control

Low certainty

Behavioural In a randomised trial of 44 analysed patients with abdominal distention, biofeedback reduced distention by 56 percent versus 13 percent with placebo (simethicone). It treats visible distention rather than gas volume.

Who it may suit: People whose main problem is visible belly distention.

Precautions: Specialist service; small trial.

²⁰

What to avoid

Habits, products and claims that can get in the way. Never stop a prescribed medicine without talking to the professional who prescribed it.

Risks that apply to most people

Chewing gum, hard sweets and drinking through straws

Low certainty

Why: NIDDK lists these as ways to swallow extra air, which adds to gas and belching.

Who it applies to: Anyone with frequent belching.

Try instead: Choose still water, sip from the glass, and limit gum and sweets.

^1,4

Sugar-free products sweetened with sugar alcohols

Low certainty

Why: NIDDK names sorbitol, mannitol, xylitol, erythritol and maltitol as ingredients in sugar-free gum, sweets and drinks that can increase gas.

Who it applies to: People who eat many diet or sugar-free products.

Try instead: Check labels and test two weeks without them.

⁴

Eating and drinking quickly

Low certainty

Why: NIDDK lists fast eating and drinking among activities that increase swallowed air.

Who it applies to: Anyone short of time at meals.

Try instead: Eat sitting down and put the fork down between bites.

^1,4

Smoking and loose dentures

Low certainty

Why: Both are named by NIDDK as ways of swallowing more air.

Who it applies to: Smokers and denture wearers.

Try instead: Ask your dentist about fit; ask your pharmacist or doctor for stopping-smoking support.

Personal triggers to check

Beans, lentils and other legumes in sudden large servings

Moderate certainty

Why: NIDDK lists legumes among foods that can cause gas, but feeding studies found fewer than half of adults noticed more flatulence in week one of daily beans, and a low-oligosaccharide soy flour cut breath hydrogen and flatus compared with conventional soy flour.

Who it applies to: People new to legumes.

Try instead: Build up slowly and keep them if they suit you.

^4,8,17

Cruciferous vegetables, apples, pears and peaches

Low certainty

Why: NIDDK names broccoli, cauliflower, kale, apples, pears and peaches among foods that can cause gas.

Who it applies to: Those who are sensitive.

Try instead: Do not drop them outright; trial smaller portions, since they carry fibre and nutrients.

⁴

Dairy if you are lactose intolerant

Moderate certainty

Why: NIDDK links lactose in dairy to gas in people with lactose intolerance.

Who it applies to: People whose gas follows milk or ice cream.

Try instead: Ask about testing and lactose-free options rather than cutting dairy completely.

^1,4

Lactose intolerance →

High-fat meals and large late meals

Low certainty

Why: NIDDK says high-fat foods may increase bloating and the NHS advises against large meals late at night.

Who it applies to: People with discomfort after rich meals.

Try instead: Smaller, lighter evening meals.

^4,7

Products that need caution

Probiotics taken for gas or bloating

Evidence against

Why: The AGA advises that probiotics should not be used to treat abdominal bloating and distention, and NIDDK advises talking with a doctor before using probiotics.

Who it applies to: Anyone considering probiotics for gas.

Try instead: Look first at habits and diet; see the probiotics page for other reasons people use them.

^2,21

Probiotics and prebiotics for gut health →

Activated charcoal tablets as a routine gas remedy

Not enough evidence

Why: A review found charcoal effective at adsorbing gas in healthy people but not properly tested in patients with gas complaints, and no trial in people with gas complaints was found.

Who it applies to: Anyone tempted by charcoal products.

Try instead: Ask a pharmacist; do not take with other medicines without advice.

⁶

High-dose fibre supplements started suddenly

Mixed findings

Why: NIDDK says some people have more gas with too much fibre, and insoluble fibre like bran sometimes worsened IBS symptoms.

Who it applies to: People starting fibre for the first time.

Try instead: Start low, increase gradually and drink water.

^4,16

Unsupported claims

"Any gas is a sign something is wrong"

High certainty

Why: NIDDK says people typically belch up to 30 times a day and pass gas an average of 8 to 14 times a day, with up to 25 times considered normal.

Who it applies to: Worried readers.

Try instead: Count as normal unless it changes or comes with red-flag symptoms.

"Cleanses and detoxes clear trapped gas"

Not enough evidence

Why: The sources on this page describe habits, diet, and tested treatments; none support cleanses for gas.

Who it applies to: Wellness marketing.

Try instead: Use the evidence-checked steps here; see the leaky-gut and cleanses claim check.

²¹

Leaky gut, cleanses and gut tests: claim check →

Common mistakes

Cutting out whole food groups without advice

Moderate certainty

Why: NIDDK warns that avoiding all milk products can leave a person short of calcium and vitamin D, and the AGA says a gastroenterology dietitian should preferably monitor restrictive diets like low-FODMAP.

Who it applies to: Anyone self-restricting.

Try instead: Change one thing at a time with a diary and get a dietitian's help if needed.

^4,2

Treating a new or changing pattern as 'just gas'

High certainty

Why: NIDDK advises seeing a doctor if gas changes suddenly or comes with belly pain, constipation, diarrhoea or weight loss, and NHS lists urgent signs with bloating.

Who it applies to: Anyone with changed symptoms.

Try instead: Use the warning signs list and see a clinician.

^1,7

Digestive symptoms: red flags →

Evidence & safety

What the research shows

The strongest evidence on this goal is for what is normal (NIDDK and a physiological study) and for behavioural treatment of belching in small studies. Diet advice such as slowing down, cutting swallowed air and finding triggers is endorsed by health agencies but was not tested in the sources read. The low-FODMAP diet has moderate-confidence evidence for bloating in IBS. For simethicone, charcoal, enzymes, peppermint, ginger and fennel the human evidence for gas is thin or absent, and the AGA advises against probiotics for bloating and distention.

Limits of the evidence

Most trials are in IBS, and measure bloating or overall symptoms rather than gas.
The enzyme study had 8 healthy volunteers; the ginger study 11 people; the flatus study 10 volunteers.
The simethicone and charcoal review dates from 1988.
The belching breathing study was small and not blinded.
Agency pages are advice, not trial data.

Precautions and interactions

Ask a pharmacist before supplements if you take medicines.
Ask a pharmacist before charcoal if you take any medicine.
Peppermint can worsen reflux.
Never stop a prescribed medicine on your own.

Life-stage considerations

Pregnancy and breastfeeding: gas and constipation are common; avoid herbs and supplements unless a clinician advises.
Children: gas can accompany constipation or intolerance; see a paediatric clinician for persistent symptoms and avoid supplements without advice.
Older adults: new gas symptoms over 50 deserve a check; fibre and fluid changes need care with swallowing problems and medicines.

Warning signs

Blood in stool or vomit, or black stools
Unexplained weight loss
Persistent vomiting
Severe or night pain
Trouble swallowing
Symptoms lasting more than a few weeks or changing suddenly
Anaemia
Family history of bowel cancer or IBD, or new symptoms at 50 or older
Inability to pass wind or stool, swollen tummy, fever

Claim checks

Charcoal tablets remove gas

Unproven in patients

⁶

Probiotics fix gas and bloating

Against

Beans always cause bad gas

Overstated

⁸

Passing wind often means disease

Usually false

Questions people ask

How much gas is normal?

NIDDK says people typically belch up to 30 times a day and pass gas an average of 8 to 14 times a day, with up to 25 times considered normal by experts. In a small study of 10 volunteers the amount of wind passed in 24 hours ranged from 476 to 1,491 ml.

Why do I belch so much?

Swallowed air is the usual source. NIDDK lists gum, hard sweets, fizzy drinks, eating fast, smoking and loose dentures. Some people belch repeatedly through a habit called supragastric belching, which can respond to breathing and behavioural therapy.

Do beans always cause gas?

They can, because of sugars that gut bacteria ferment, but in three feeding studies fewer than half of adults noticed more flatulence in the first week of daily beans. Build up slowly.

Does fibre make gas worse?

It can. NIDDK notes some people have more gas with too much fibre. Increase gradually and drink fluid; see the fibre page.

Do simethicone or charcoal work?

The evidence is thin. A 1988 review found little hard evidence for simethicone, and charcoal worked in healthy people but was not properly tested in patients. The NHS says a pharmacist can suggest simeticone for bloating.

Does peppermint help?

A 2022 meta-analysis found peppermint oil helped overall IBS symptoms but rated the evidence very low quality, with more side effects. No trial for gas alone was found.

Should I take probiotics?

The AGA advises that probiotics should not be used to treat abdominal bloating and distention.

What is the difference between gas and bloating?

Gas is air or fermentation gas that is belched or passed. Bloating is the feeling of fullness or swelling, which can occur without extra gas. See Reduce Bloating.

When should I see a doctor?

If gas bothers you, changes suddenly, or comes with belly pain, constipation, diarrhoea or weight loss (NIDDK), or if you have blood in your stool, vomiting, trouble swallowing or you are over 50 with new symptoms.

Can stress cause gas?

Anxiety is linked with supragastric belching, according to a review. For stress and the gut see Manage Stress-Related Digestive Discomfort.

References

NIDDK. Symptoms and causes of gas in the digestive tract. Last reviewed June 2021. Read 2026-10-31. source
Moshiree B, Drossman D, Shaukat A. AGA Clinical Practice Update on Evaluation and Management of Belching, Abdominal Bloating, and Distention: Expert Review. Gastroenterology 2023;165(3):791-800. PMID 37452811. source
Tomlin J, Lowis C, Read NW. Investigation of normal flatus production in healthy volunteers. Gut 1991;32(6):665-669. PMID 1648028. source
NIDDK. Eating, diet, and nutrition for gas in the digestive tract. Last reviewed June 2021. Read 2026-10-31. source
Rangan V, Sheth T, Iturrino J, Ballou S, Nee J, Lembo A. Belching: Pathogenesis, Clinical Characteristics, and Treatment Strategies. J Clin Gastroenterol 2022;56(1):36-40. PMID 34739403. source
Fardy J, Sullivan S. Gastrointestinal gas. CMAJ 1988;139(12):1137-1142. PMID 3058280. source
NHS. Bloating. Page last reviewed 21 January 2026. Read 2026-10-31. source
Winham DM, Hutchins AM. Perceptions of flatulence from bean consumption among adults in 3 feeding studies. Nutr J 2011;10:128. PMID 22104320. source
Ong AM, Chua LT, Khor CJ, Asokkumar R, Namasivayam V, Wang YT. Diaphragmatic Breathing Reduces Belching and Proton Pump Inhibitor Refractory Gastroesophageal Reflux Symptoms. Clin Gastroenterol Hepatol 2018;16(3):407-416. PMID 29104130. source
Cuffe MS et al. Efficacy of dietary interventions in irritable bowel syndrome: a systematic review and network meta-analysis. Lancet Gastroenterol Hepatol 2025. PMID 40258374. source
Black CJ et al. Efficacy of a low FODMAP diet in irritable bowel syndrome: systematic review and network meta-analysis. Gut 2022. PMID 34376515. source
Lacy BE, Pimentel M, Brenner DM, et al. ACG Clinical Guideline: Management of Irritable Bowel Syndrome. Am J Gastroenterol 2021;116(1):17-44. PMID 33315591. source
Di Stefano M, Miceli E, Gotti S, Missanelli A, Mazzocchi S, Corazza GR. The effect of oral alpha-galactosidase on intestinal gas production and gas-related symptoms. Dig Dis Sci 2007;52(1):78-83. PMID 17151807. source
Ingrosso MR et al. Systematic review and meta-analysis: efficacy of peppermint oil in irritable bowel syndrome. Aliment Pharmacol Ther 2022. PMID 35942669. source
Staudacher HM et al. Fiber Supplementation in Irritable Bowel Syndrome: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Gastroenterology 2026. PMID 42600900. source
Bijkerk CJ et al. Systematic review: the role of different types of fibre in the treatment of irritable bowel syndrome. Aliment Pharmacol Ther 2004. PMID 14984370. source
Suarez FL, Springfield J, Furne JK, Lohrmann TT, Kerr PS, Levitt MD. Gas production in human ingesting a soybean flour derived from beans naturally low in oligosaccharides. Am J Clin Nutr 1999;69(1):135-139. PMID 9925135. source
Portincasa P et al. Curcumin and Fennel Essential Oil Improve Symptoms and Quality of Life in Patients with Irritable Bowel Syndrome. J Gastrointestin Liver Dis 2016. PMID 27308645. source
Hu ML et al. Effect of ginger on gastric motility and symptoms of functional dyspepsia. World J Gastroenterol 2011. PMID 21218090. source
Barba E, Accarino A, Azpiroz F. Correction of Abdominal Distention by Biofeedback-Guided Control of Abdominothoracic Muscular Activity in a Randomized, Placebo-Controlled Trial. Clin Gastroenterol Hepatol 2017;15(12):1922-1929. PMID 28705783. source
NIDDK. Treatment for gas in the digestive tract. Last reviewed June 2021. Read 2026-10-31. source

Related on AlternativeMed

Ingredients, foods and supplements

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Research, safety and claim-check resources

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