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10 Tips to reduce flatulence and bloating


 10 Tips to reduce flatulence and bloating

Are you suffering from flatulence? You're not alone! We've got some tips on how to deal with it.

10 Tips to reduce flatulence and bloating

Flatulence meaning

Flatulence is a normal bodily function that occurs when gas builds up in the intestines. It usually passes quickly, but sometimes it doesn't. Here are some things you can try to do to reduce the amount of gas you produce.

What are the causes of flatulence?

First: Reasons related to the quality of food and drink, such as:

Drink a lot of carbonated water

Eating a lot of garlic and onions

Smoking cigarettes or shisha, a large part of this smoke leaks into the digestive system and causes bloating.

Eating food quickly because the process of chewing is very important and is the first stage in digestion and absorption.

Second: Disease-related causes:

Gas and bloating may be caused by some diseases that affect the motility of the digestive system, such as:

 Irritable Bowel Syndrome

 which affects the motility of the intestine and increases the symptoms of irritable bowel syndrome with increased tension and stress and unhealthy food that results in gas and constipation.

Inflammatory bowel disease

Inflammatory bowel disease usually presents with abdominal pain, diarrhea, and bleeding per rectum. Flatulence may be another associated symptom.

Chronic constipation

leads to food remaining in the intestines for a long time, fermenting, and producing gases.


 which also affects the motility of the colon and stomach, causes semi-paralysis of its muscles, and affects its contraction. The patient complains of slow digestion, and with food remaining in the stomach for a long time, fermentation occurs and causes gases, bloating, continuous burping, and excessive farting.

Thyroid hormone deficiency

It causes laziness in the colon, which results in constipation and gas

An imbalance between good and bad bacteria in the gut:

The balance between beneficial and harmful bacteria is very important for human health in general and protecting it from diseases such as ulcerative colitis, irritable bowel, and other diseases.

Flatulence that smells like sewage

If the harmful bacteria are more than the beneficial bacteria, the harmful bacteria result in fermentation and gases with a very bad smell.

What is the reason for the proliferation of harmful bacteria?

Taking antibiotics frequently and for trivial reasons leads to the elimination of beneficial bacteria in the intestines.

Eating certain foods that stimulate the growth of harmful bacteria, such as sugars and proteins in abundance.

Wheat allergy disease: where the patient suffers from bloating, gas, and chronic diarrhea if he eats any wheat products, and wheat allergy can cause weight loss and iron deficiency anemia.

Associated symptoms with flatulence:

Abdominal gas and shortness of breath:

Increased gas in the abdomen may cause a feeling of shortness of breath because of the pressure of the swollen colon with gases on the diaphragm and lungs.

Flatulence and constant belching:

Increased abdominal gas may cause constant belching and excessive gas exit from the anus.

 Abdominal pain

excess intestinal gas usually causes abdominal pain due to overdistension of the large intestine.


In many cases, bloating is associated with digestive issues like constipation.

Diagnosis of gas and bloating.

Gas and bloating do not indicate the presence of serious diseases at all, such as tumors of the gastrointestinal tract, for example.

If you feel bloated, simple tests may help such as:

Lab tests:

-Blood picture


-Sedimentation rate

-Cumulative glucose analysis

-Thyroid hormone analysis

-Wheat allergy analysis (celiac disease)

Abdominal ultrasound:

The most important diagnostic method is an abdominal ultrasound to see if the gases are in the normal range or more than normal. Some patients, such as irritable bowel syndrome, feel pain with the presence of normal amounts of gases in the abdomen, which does not cause any pain for the normal person. This point is important in the treatment. The patient complains of flatulence in the abdomen in the presence of a normal amount of gases, which means an increase in the sensitivity of the digestive system to pain, which requires the use of certain medicines, but if the gases are more than usual, this completely changes the treatment plan and requires the use of other medicines like antibiotics.

10 Tips to expel gas from the abdomen permanently:

These tips will help you get rid of gas and bloating quickly.

First: Consider the diet

 All foods that cause gas should be avoided e.g., onion, garlic, brussels sprouts, cabbage, broccoli, and cauliflower.

Second: Don't Eat Too Much Fat or Protein.

Avoid eating too much fat or protein, because these foods contain more calories than other food groups. This means that you will eat more than you need to. If you do eat too much fat or protein, you'll end up producing more gas.

Third: Avoid Dairy Products.

Dairy products such as milk, cheese, yogurt, ice cream, butter, etc., contain high amounts of lactose, a sugar found in dairy products. Lactose is broken down by bacteria in the colon into gases called short-chain fatty acids (SCFAs). These SCFAs cause gas production.

Fourth: Avoid soluble fibers and increase insoluble fibers.

Both soluble and insoluble fiber can be found in plant-based meals. High-fiber foods are made up of indigestible carbohydrates such as cellulose, oligosaccharides, and pectin. However, soluble fiber dissolves in water to form a gel that delays the movement of food through the intestines, whereas insoluble fiber travels through the intestines unchanged and promotes digestion. Gas is produced during the breakdown of soluble fiber.

 Foods contain soluble fibers:

 Beans, peas, and other legume veggies are high in soluble fiber.

 Foods rich in insoluble fibers:

 Fiber is a much-prized ingredient in whole-wheat foods. It's present in flour, bran, nuts, and beans, and produces fiber as it is digested by your digestive system.

 Insoluble fibers may help patients with flatulence especially if it was associated with constipation, as it will increase the stool bulk and relieve constipation.

Fifth: Drink More Water.

Drinking water helps keep your body hydrated, which reduces bloating and gas. If you're having trouble sleeping, try drinking more water before bedtime. This will help you feel more rested and ready to tackle the day.

Sixth: Treat the cause of flatulence.

Searching for the cause of bloating, gas, constipation, and lack of colon motility, such as diabetes, thyroid hormone deficiency disease, or irritable bowel syndrome, and treating it to restore the normal motility of the digestive system.

Seventh: Try antibiotics.

Giving medications to cleanse the colon and help you get rid of trapped gas, restoring the balance between beneficial bacteria and harmful bacteria, which are types of antibiotics specific to the gut that restore this balance to the normal situation.

Eighth: Take a Probiotic Supplement.

If you feel like you're constantly gassy, try taking a probiotic supplement. These supplements contain beneficial bacteria that help keep your gut healthy.

Probiotics will stimulate the growth of beneficial bacteria at the expense of harmful bacteria.

Ninth: Eat and chew food slowly and avoid chewing gum, so as not to swallow much air.

Tenth: use of Carminative drinks like:


Peppermint tea

Fennel seeds





Green tea


What Are Probiotics?

Probiotics are live microorganisms that can be found in certain foods and supplements. These microorganisms are beneficial to our health, as they can help regulate our digestive tract, boost our immune system, and fight off infections. They work by restoring the balance of good bacteria in the gut, making it difficult for harmful bacteria to thrive. Probiotics are also known to improve nutrient absorption, reduce inflammation and improve overall digestive health. Many probiotic foods include yogurt, kefir, sauerkraut, kimchi, miso, tempeh, and kombucha. Probiotic supplements come in tablets or capsules and can be taken daily to keep your gut healthy and functioning properly.

What relieves bloating fast?

Bloating can be uncomfortable and embarrassing, but fortunately, there are a few things you can do to relieve it fast. One of the best ways to reduce bloating is to drink plenty of water throughout the day and avoid carbonated drinks. When you're bloated, your body is likely dehydrated, so staying hydrated can help flush out toxins and gas that may be causing it. Additionally, avoiding foods that cause gas such as beans and cruciferous vegetables can also help reduce bloating. Eating smaller meals more frequently can also help prevent bloating by allowing your body to digest food more easily. Lastly, exercising regularly can help reduce bloating by improving digestion and circulation. Combining these tips with eating a balanced diet full of fiber-rich foods should help keep bloating at bay for good!


Abdominal gases have multiple causes, either because of the quality of food and drink or for pathological reasons, and its treatment is to search for the cause and treat it. I hope that I answered your questions in this article and I will leave you now with a subtitled video about the same topic.