At the very least it’s uncomfortable.
It’s often embarrassing.
And at the worst it’s painful.
But one thing is certain, no matter who you are you suffer from intestinal gas from time to time.
Gas is a normal byproduct of the digestion process. When everything’s working as it should, we get rid of the gas through burping and passing gas.
We produce up to 4 pints of gas a day!
The experts tell us we release somewhere between one and four pints of gas every single day this way. That adds up to around 14 to 21 (or more) belching or flatulence episodes a day!
But sometimes the gas builds up in your stomach or intestines instead. And when it does the bloating can make you feel downright miserable.
When that happens you and your bloated belly can roll to the store to try an over-the-counter drug solution.
But if you’d prefer to try a natural remedy instead there are quite a few that have proven to be effective. As well as some that may help prevent future bouts of gas.
We’ll share our top six of those with you in just a moment.
But first let’s take a quick look at a few simple lifestyle changes you can make starting today that could also help keep future attacks from forming tomorrow.
If you battle gas on a regular basis there all worth considering…
- Slow down! Eat and drink slowly and you’ll end up swallowing less air.
- Eat smaller meals.
- Avoid straws. Using a straw can send unwanted air down into your belly.
- Skip carbonated drinks and say no thanks to beer. Both release carbon dioxide and can contribute to intestinal gas.
- Reduce stress. Anxiety can literally lead to spasms in the digestive tract and is linked to stomach issues including gas, diarrhea and constipation.1 Meditation, yoga, progressive relaxation techniques or certain supplements may help reduce your stress levels.
- If you’re sensitive to them cut back a bit on gas-producing foods such as cabbage, Brussels sprouts, cauliflower and onions. Fried and processed foods can contribute to gas build up too.
But we understand if you’re already prone to suffering from gas and bloating what you want right now is some fast relief. And luckily there are some natural remedies that can help
6 natural remedies to get rid of gas & bloating
Here are our top 6 choices for getting rid of gas and blowing away bloat.
Some help prevent bloating before it begins, while others can help speed relief if you’ve already suffering from a bellyful of air.
You might even already have a few on hand in the pantry.
1. Fennel seeds:
Fennel seeds can reportedly provide fast gas relief. In fact the brightly flavored licorice-tasting seeds are often included in the after meal mixes you sometimes get in Indian or other Asian restaurants for this very reason.
The seeds have been traditionally used for thousands of years to aid with digestion as well as freshen the breath. And it turns out there’s a very good reason why.
Fennel seeds contain several compounds that are believed to have anti-inflammatory, anti-spasmodic and anesthetic properties.
This means they may help relax tense intestinal muscles promoting the release of the gas that’s causing your uncomfortable bloating.
- Anethole: The anti-inflammatory and anti-spasmodic properties of anethole have been confirmed in several studies.2,3,4,5
- Estragole: In an animal study estragole’s anesthetic effects were established. Researchers confirmed the compound has a “depressive effect on excitability” of nerves.6
- Fenchone: Reduces pain sensitivity which may be part of why fennel seeds often provide such fast relief from uncomfortable gas.7
According to the German Commission E, a German scientific advisory board, fennel seeds promote gastrointestinal motility (in other words they keep things moving along) and are an antispasmodic (the help relax muscles).
And in the UK they agree that the seeds can help with a bloated belly. The British Herbal Pharmacopoeia confirms fennel seed can help relieve gas.8
The easiest way to use fennel seed for gas relief is to simply sprinkle a small amount, around a half of a teaspoon, into your palm and then toss them into your mouth. Slowly chew them and then swallow.
If you prefer you can make a simple tea instead. Drop the same small amount into a mug and add hot water. Allow to steep for around five to ten minutes and then slowly drink the tea. If you like your tea sweet feel free to add a bit of stevia.
2. Caraway seeds:
Caraway seeds (actually, technically a fruit) could be considered your gut’s best friend. They not only can help ease gas and bloating they can reportedly help relieve cramping and indigestion too.
In a study published in the Journal of Ethnopharmacology, researchers confirmed that caraway seeds are both an anti-spasmodic and anti-diarrheal.9 In other words these humble seeds can help relax tense gut muscles allowing you to pass the gas that’s got you bloated.
In a comprehensive review published in the journal BioMed Research International scientists dug through all the available research on these potent little seeds and came back with some impressive results.10
According to the researchers caraway has been shown to aid digestion by boosting gastric acid levels, bile secretion and digestive enzyme activity.
But the caraway seeds’ impressive resume doesn’t end there.
They’ve also been shown to reduce the amount of time it takes for your food to be digested. Plus the seeds were found to inhibit contractions in gut muscles, which could mean less discomfort and a better chance of passing the gas that has your tummy tied up in knots.
If you’ve ever eaten rye bread you’ve tasted caraway. The licorice flavored seeds make a delicious addition to all kinds of dishes from sauerkraut to soups to stews.
You can also make a caraway seed tea to drink before indulging in a gas-producing meal. Place around a teaspoon of the seeds into a mug and add one cup of hot water.
Steep for around 10 minutes, strain the seeds out and drink.
3. Ginger:
If your mom gave you ginger ale when your tummy was upset she was following a long tradition. For over 2,000 years the Chinese have been using ginger to conquer digestion problems and nausea.
It turns out ginger is also another great pre-gas solution. This fresh and fiery spicy may be able to help keep gas from forming in the first place.
According to traditional medicine chewing on some fresh ginger right after eating—or including it in your meals—could help keep you gas-free.
Or, if you prefer you can use the spice to make a simple tea.
Simple grate some fresh ginger into a mug and add a cup of hot water. Allow to steep for around 20 minutes, strain and sip slowly.
You want to drink it hot so if your tea cooled down while steeping heat it back up. And feel free to add some stevia to sweeten it.
4. Cinnamon:
Cinnamon has been successfully used to help relieve a variety of tummy related complaints including indigestion, vomiting, diarrhea and, of course, gas.
The active ingredient in cinnamon, cinnamaldehyde, has the ability to douse gut inflammation according to a study published in the journal Biological and Pharmaceutical Bulletin.11
| Cinnamon Almond Milk |
|---|
| For speedy relief of uncomfortable gas you can give this incredibly simple cinnamon recipe a try.
Ingredients: Directions: |
You can also sprinkle cinnamon into tea, coffee, yogurt or any other food you want add a dash of flavor too.
5. Apple Cider Vinegar:
Did you know the earliest use of vinegar we know of dates back 10,000 years ago? We’ve been using this pungent sour liquid for a very long time to keep foods from spoiling, for flavoring our meals and for helping us heal.
If you haven’t yet heard about the wonders of apple cider vinegar (ACV) for just about everything digestion related it’s time to catch up.
This remedy couldn’t be simpler. Stir a tablespoon of the vinegar into a glass of warm water and sip slowly to get speedy relief from uncomfortable gas.
If you’re experiencing indigestion and gas ACV might seem like a strange choice. But that comes from a basic and widespread misunderstanding about many stomach issues.
It’s assumed that heartburn, indigestion and other tummy troubles come from having too much stomach acid. But, in fact, these conditions are often the result of too little.
Our stomach acid naturally declines as we age. And it’s no coincidence that for many of us our gut problems, including digestion issues and gas problems, grow at the same time.
But ACV may be able to help restore the acid balance in your belly getting things back on track. And can reportedly provide fast relief for a whole range of stomach complaints from gas to heartburn.
In one double blind study chewing a gum that included several natural ingredients including apple cider vinegar successfully reduced symptoms of gastro-esophageal reflux including belching, according to research published in the Journal of Dietary Supplements.12
6. Probiotics:
A daily probiotic is a good idea for everyone. Probiotics are good bacteria that inhabit your gut. They help with digestion and can curb gas keeping it under control.
The probiotics Bifidobacterium lactis and Lactobacillus acidophilus have been shown to reduce boating, according to research published in the Journal of Clinical Gastroenterology.13
And according to another study reported on in the journal BMC Gastroenterology probiotics successfully relieve intestinal gas.14
You can get more probiotics into your diet by eating foods that naturally contain them including fermented foods.
Food rich in natural probiotics you can try include:
- Pickles
- Sauerkraut
- Yogurt
- Kefir
- Miso
- Tempeh
- Kimchi
You can also take a daily probiotic supplement to restore and maintain your good gut bug balance.
References:
1.”Mind/Body Psychological Treatments for Irritable Bowel Syndrome,” Evid Based Complement Alternat Med. 2008 Mar; 5(1): 41–50.
2. “Anti-inflammatory effects of anethole in lipopolysaccharide-induced acute lung injury in mice,” Life Sci. 2013 Oct 24. pii: S0024-3205(13)00616-4.
3. “Anethole blocks both early and late cellular responses transduced by tumor necrosis factor: effect on NF-kappaB, AP-1, JNK, MAPKK and apoptosis
Space,” Oncogene, 8 June 2000, Volume 19, Number 25, Pages 2943-2950
4. “Synthesis and antioxidant, anti-inflammatory and gastroprotector activities of anethole and related compounds,” Bioorg Med Chem. 2005 Jul 1;13(13):4353-8
5. “Chemical Composition, Antimicrobial and Antioxidant Activities of Essential Oils from Organically Cultivated Fennel Cultivars,” Molecules 2011, 16, 1366-1377
6. “Effects of estragole on the compound action potential of the rat sciatic nerve,” Braz J Med Biol Res, August 2004, Volume 37(8) 1193-1198
7. Aromatherapeutic Blending: Essential Oils in Synergy, Jennifer Peace Rhind page 80
“Fenchone is a bicyclic monoterpenoid ketone; it has antinociceptive activity (Him et al. 2008, cited by Guimaraes et al. 2012).”
8. “Constituents and Pharmacology Properties of Fennel,” MDidea Extracts Professional
9. “Gut and airways relaxant effects of Carum roxburghianum,” Journal of Ethnopharmacology, Volume 141, Issue 3, 14 June 2012, Pages 938–946
10. “Carum copticum L.: A Herbal Medicine with Various Pharmacological Effects,” BioMed Research International, Volume 2014 (2014), Article ID 569087, 11 pages
11. “Anti-inflammatory effect of cinnamaldehyde in Helicobacter pylori induced gastric inflammation,” Biol Pharm Bull. 2015;38(1):109-15.
12 “Effect of GutsyGum(tm), A Novel Gum, on Subjective Ratings of Gastro Esophageal Reflux Following A Refluxogenic Meal,” J Diet Suppl. 2015 Jun;12(2):138-45.
13. “Probiotic bacteria Lactobacillus acidophilus NCFM and Bifidobacterium lactis Bi-07 versus placebo for the symptoms of bloating in patients with functional bowel disorders: a double-blind study,” J Clin Gastroenterol. 2011 Jul;45(6):518-25.
14. “A prospective, randomized, double-blind, placebo-controlled parallel-group dual site trial to evaluate the effects of a Bacillus coagulans-based product on functional intestinal gas symptoms,” BMC Gastroenterology20099:85
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