Home Remedies for Gas

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Though gas is a normal part of the digestive process, the side effects can be physically and socially uncomfortable. Your digestive gas comes from swallowed air as well as the gas produced by the bacteria in your colon. 

On average, you produce about 1 to 4 pints of gas a day and get rid of it through belching and flatulence. However, if you feel your gas is excessive or it causes bloating and abdominal pain, you may be searching for ways to alleviate your discomfort. 

Here, we share some common home remedies you can try to ease your gas. However, you should talk to a healthcare provider before trying to self-treat your digestive problems, especially when trying something new.

About Gas

Your digestive gas is made up of a mix of oxygen, nitrogen, carbon dioxide, hydrogen, and methane. The oxygen, nitrogen, and carbon dioxide come from swallowed air, while the hydrogen and methane come from the breakdown of food residue by the bacteria in your colon. These bacteria also produce sulfur compounds that cause flatulence. 

It is normal to belch or experience flatulence when your body is ridding itself of gas.

However, food choices, stress, gastrointestinal conditions, and medications may affect gas production or release, causing your gassy symptoms.

What Causes Gas

Swallowed air and food digestion cause gas. You swallow air when you eat, drink, or chew gum. You get rid of most of your swallowed air by belching. However, some of your swallowed gas continues through your digestive tract.

When the remnants of your digested food reach your colon, the millions of bacteria that make up your gut microbiome break down the fibrous carbohydrates—also known as prebiotics, producing methane gas as a byproduct. You get rid of this gas through flatulence, along with any of the remaining swallowed air.

Though it is normal to produce anywhere from 1 to 4 pints of gas a day, there are situations that may trigger excessive gas production.

Food Choices

Beans, corn, apples, and other high-fiber foods are considered gas-producing foods. Snacking on an apple and then having corn-on-the-cob with dinner may explain why you are feeling a little more gassy and bloated than usual. 

Gastrointestinal Conditions

Excessive gas, bloating, and abdominal pain are common symptoms of many gastrointestinal conditions like irritable bowel syndrome (IBS), celiac disease, and gastroesophageal reflux disease (GERD). Constipation may also make you feel bloated and uncomfortable.

Small intestinal bacterial overgrowth (SIBO) is a common digestive problem that often gets overlooked.

SIBO is when you have an abnormal amount of bacteria in your small intestine. You may be at risk of developing SIBO if you take medications to control acid reflux, have IBS, or have a recent history of abdominal surgery like removal of your gallbladder. The excess bacteria in your small intestine causes bloating, excessive gas production, and abdominal pain.

Difficulty Digesting Carbohydrates

If you have lactose intolerance or fructose intolerance, you may experience abdominal pain, bloating, and gas after eating foods that contain these carbohydrates. Lactose is found in milk and milk products. Fructose is a carbohydrate found in fruits, vegetables, and anything that contains high fructose corn syrup. 

Medication Side Effect

Gas is also a side effect of many over-the-counter and prescription medications. If you take antacids, laxatives, cholesterol-lowering medications, or antibiotics, you may experience more gas than normal. 

Home Remedies for Gas

When it comes to easing your gas symptoms, it is important to focus on the cause of your discomfort. A healthcare provider is your best resource for identifying what’s making you so gassy and the treatments that work best for you.

That being said, many health professionals recommend diet and lifestyle changes to prevent excess gas production and the symptoms that come with it. Here are some home remedies you can try to help alleviate your gas symptoms.

Changing Eating Habits

How you eat may increase the amount of air you swallow. For example, eating quickly, talking while you eat, and drinking through a straw increases the amount of air that makes it to your stomach. 

Changing your eating habits may prevent excessive gas and bloating. Eat slowly, sit down while eating, avoid talking and drinking while you eat, and get rid of the straw. Chewing gum is also a bad habit that causes excess digestive gas, so you may want to limit how often you chew gum.

Avoid Problematic Foods

Avoiding foods that increase gas production may also ease your symptoms, like beans, broccoli, and cabbage. Or, you can take an over-the-counter digestive enzyme supplement when eating these gassy foods. These supplements contain alpha-galactosidase, which is an enzyme that breaks down galactose, the simple sugar in these foods responsible for the gassy side effects. 

If you are lactose intolerant, look for lactose-free foods or take an over-the-counter lactase enzyme before you eat dairy products. You might also want to avoid sugar-free foods that contain sugar alcohols such as sorbitol and xylitol. Your body cannot fully digest or absorb sugar alcohols, which can cause gastrointestinal side effects like gas, bloating, and sometimes diarrhea.

Get Moving

When you are feeling bloated, go for a walk. Light physical activity helps your body release some of that excess gas, easing your discomfort.

Plus, adding 30 minutes of aerobic activity most days of the week not only benefits your digestive system, but also your muscles, bones, heart, and lungs. Overall, the Centers for Disease Control (CDC) recommends that adults get about 150 minutes of moderate exercise each week as well as 2 days of muscle strengthening.

Consider Probiotics

Probiotics are live microorganisms found in foods like yogurt and kimchi that promote digestive health by adding more good bacteria to your gut microbiome. They are also available as a nutritional supplement.

Research indicates that probiotics may benefit digestive health and ease symptoms like abdominal pain, bloating, gas, and flatulence. However, more research is needed to better understand what strains of good bacteria provide the most benefit for gas symptoms.

Herbal Home Remedies

When searching for home remedies to ease your gas pain, you may come across herbal remedies like peppermint, chamomile, or turmeric. However, the evidence to support any claims that these herbal products can ease your gas pain is slim.

Though it is perfectly safe to drink peppermint and chamomile tea and season food with turmeric when using herbal remedies to ease a health issue, consult a healthcare provider first.

A Word from Verywell 

Though diet and lifestyle changes can help ease your gas, home remedies are not always the answer. If your gas is chronic and includes other symptoms that affect your quality of life, such as bloating and abdominal pain, you should talk to a healthcare provider. 

Also, consult a healthcare provider before making dietary changes or adding nutritional supplements to your daily routine. What works for others may not be right for you. 

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12 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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