How to Reduce Gas Discomfort

Introduction

When people seek medical help for stomach aches, they often cite stress or diet as the most likely cause of their problem. They are usually right, but abdominal pain can also stem from conditions such as appendicitis, gallbladder disease and ulcers. In addition, infections and certain medications can cause spasms and cramping. That's why abdominal distress that lingers or worsens should prompt a call to your doctor.

Most commonly, though, stomach pain and bloating result from the normal production and passage of gas. Everyone passes gas each day—in fact, most people expel a daily total of about a quart of gas in 10 to 20 separate episodes. Experts say that passing gas more than twice as often as that is considered excessive.

The good news is that flatulence—the medical term for passing gas—almost never signals a serious medical problem. Instead, it usually stems from eating and lifestyle habits that you can easily change if you need to.

If you suffer from gas pains or excessive flatulence, answer yes or no to these questions:

Do you eat a high-fiber diet that includes a lot of fruits, vegetables, beans, cereals and whole grains?

Do you drink a quart of milk or more each day?

Do you swallow a lot of air?

Are you under a great deal of stress?

Do you sometimes hyperventilate—breathe overly deeply or rapidly?

Do you eat and drink very quickly?

Do you regularly consume beer or soda?

Do you often drink through a straw?

Do you smoke?

Do you chew gum regularly?

Do you always lie down after meals?

If you answered yes to one or more of these questions, you may be on your way to solving your gas problem. The main causes of normal gas production are high-fiber foods, milk intolerance, swallowing air and lying down after eating.

High-Fiber Diet

A high-fiber diet causes gas because the carbohydrates in high-fiber foods cannot be completely digested in the stomach and small intestine. Instead, bacteria in the large intestine convert these indigestible sugars into gas. The foods that cause gas vary from individual to individual, but experts say the biggest culprits include:

• beans, peas and peanuts
• cucumbers and pickles
• cabbage, broccoli and cauliflower
• onions
• prunes, raisins and dried apricots
• wheat germ and bran

Here's the problem: the same gas-producing diet that features beans, cereals, whole grains, fruits and vegetables also offers important health benefits. In fact, researchers have linked a high-fiber diet to reduced risk of coronary artery disease, bowel problems and certain cancers.

So what's a health-minded person to do? Don't give up on foods that are loaded with fiber. Try adding these foods to your diet gradually and experimenting to cut out or cut back on foods that bother you.

You might also be able to find some relief at your local pharmacy. Studies have shown that an over-the-counter preparation containing the enzyme alpha-galactosidase alleviates some of the gas caused by beans and peas. Over-the-counter products containing simethicone also may help to reduce gas.

Milk

In addition to the foods you eat, the milk you drink may contribute to excessive gas. In many people, the body's production of the enzyme that digests lactose, or milk sugar, begins to decrease in childhood. Bacteria in the large intestine convert any undigested lactose into hydrogen, resulting in bloating, cramps and gas.

To test whether lactose intolerance is causing your discomfort, you can eliminate milk for a week or two and see if you get relief. But even if you prove to be lactose-intolerant, you don't have to do without milk's abundance of calcium, protein and vitamins.

Since most lactose-intolerant people can digest at least some milk, try limiting your intake to a half-cup at a time for a total of two or three cups a day. If you still experience gas problems, here are some suggestions:

• Drink lactose-reduced milk, available in most grocery stores.
• Use over-the-counter drops or tablets that make milk easier to digest.
• Switch to dairy products such as cheese and yogurt, which contain less lactose than milk does.

Swallowing Air

Many people suffer from gas pain when they are under stress. Stress makes you sigh and breathe more deeply, taking in more air than you need. The excess air comes out in belching and flatulence. Reducing sources of stress and learning to relax may help reduce stress-related hyperventilation and air swallowing.

These other tips may also help you to reduce excessive air intake:

• Eat smaller, more frequent meals.
• Eat slowly.
• Drink out of cups and glasses, not cans and bottles.
• Sip fluids—don't gulp.
• Avoid drinking through a straw.
• Reduce your intake of beer and carbonated beverages.
• Eliminate or cut down on smoking, gum chewing and other habits that promote air swallowing.

Lying Down After Meals

Exercise helps to move gas through the digestive tract. That's why experts suggest that you take a short walk after eating instead of taking a nap.

Other Causes of Gas

Sometimes, excess gas can be a result of a medical condition such as irritable bowel syndrome, a gastrointestinal infection or a disease that affects food absorption. If intestinal gas is not reduced by dietary and lifestyle changes or if it accompanies other ongoing abdominal symptoms, see your healthcare provider.