How to Get Rid of Bloating & Intestinal Gas

Bloating and intestinal gas are both byproducts of the digestive process. When you take in food, you also take in air, which can cause bloating. Some foods break down to release gas in your intestines. Bloating and intestinal gas are natural, but they are not comfortable. You can reduce bloating and intestinal gas by managing the foods you eat.

Things You'll Need

• Notebook
• Pen
• Lactase enzyme supplements

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Instructions

• 1

  Maintain a food diary: write down everything you eat and how you feel over several days. This can tell you how the food that you eat affects you. By keeping track of what you eat, your own patterns will become more obvious to you.

• 2

  Monitor your bowel movements. Constipation is one cause of bloating and intestinal gas. If you realize that this issue is affecting you, try eating foods that act as gentle natural laxatives, such as prunes and dates.

• 3

  Reduce the amount of gas-producing foods that you eat. Some of the main offenders when it comes to gas production include beans, cabbage, bananas, cauliflower and broccoli. Fatty meats and fried foods can also cause gas, so reduce your intake of these items as well.

• 4

  Eliminate carbonated drinks from your diet. Carbonated drinks introduce gas to your digestive system through the carbon dioxide dissolved in them, which produce their fizz.

• 5

  Take lactase enzyme supplements when you want to eat dairy foods. Lactose, a sugar found in all dairy products, is a common cause of gas and bloating, and a lactase supplement will combat these effects. Removing dairy from your diet or reducing the amount that you consume can also help reduce bloating. You may also try limiting your dairy consumption to yogurt or aged cheeses, which contain low levels of lactose.

• 6

  Check the fit of your dentures. If you wear dentures or any sort of false teeth, a bad fit can cause you to pull more air into your body when you are talking or eating.

• 7

  Exercise. Vigorous movement can force gas out of your body and keep your intestines operating smoothly. According to the Mayo Clinic, a quick walk after dinner can help relieve gas and bloating.

• 8

  Consult a doctor if your excessive bloating and intestinal gas continue. These symptoms can indicate a health problem like gastroesophageal reflux disease or irritable bowel syndrome.