Passing gas is normal. Most adults do it between 13 and 21 times a day, according to the National Institute of Diabetes and Digestive and Kidney Diseases. The gas itself comes from two places: air you swallow and bacteria fermenting food in your colon. To reduce it, you usually need to change what you eat, how you eat, or treat an underlying digestive condition. This article explains what causes intestinal gas and what actually helps.
How To Get Rid Of Intestinal Gas? Causes And Relief
Intestinal gas has two main sources, and knowing which one is driving yours changes what will help.
The first source is swallowed air, called aerophagia. Every time you eat, drink, chew gum, or swallow saliva, you take in a small amount of air. Most of that air comes back up as a burp. Some travels down the digestive tract and exits the other end.
The second source is fermentation. Your small intestine absorbs most carbohydrates from food. But some sugars and fibers reach the colon undigested. The trillions of bacteria living there break them down. That process produces hydrogen, carbon dioxide, and in some people methane. These gases build up and leave the body as flatulence.
Certain foods are well-known gas producers because they contain carbohydrates humans cannot fully digest. These include beans, lentils, broccoli, cabbage, onions, and dairy in people who cannot break down lactose. The reason beans have such a reputation comes down to specific sugars called oligosaccharides. Humans lack the enzyme to digest them, so they pass straight to the colon, where bacteria feast on them.
Relief usually comes from one of a few directions:
- Cutting back on the foods that produce the most gas for you
- Changing how you eat to swallow less air
- Using over-the-counter products that reduce surface tension of gas bubbles or help digest specific sugars
- Treating a condition like lactose intolerance, celiac disease, or irritable bowel syndrome
What works depends on the cause. A person who swallows air while eating will not get much benefit from avoiding beans. Someone with lactose intolerance will not get relief from simethicone if they keep drinking milk.
What Foods Cause The Most Intestinal Gas?
The foods most likely to cause gas are those high in certain fermentable carbohydrates. Researchers group them under the acronym FODMAP, which stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
These are short-chain carbohydrates that draw water into the intestine and get rapidly fermented by gut bacteria. Common examples include:
- Oligosaccharides: beans, lentils, chickpeas, wheat, onions, garlic
- Disaccharides: lactose in milk, yogurt, and soft cheeses
- Monosaccharides: excess fructose in apples, pears, honey, and high-fructose corn syrup
- Polyols: sorbitol, mannitol, and xylitol found in sugar-free gum and some fruits
Not everyone reacts to these foods the same way. The bacteria in your gut, your enzymes, and your eating habits all shape how much gas you produce. Some people eat beans daily with no problem. Others get bloated from a single apple.
Carbonated drinks add gas directly. Each sip introduces carbon dioxide. Some of it gets absorbed, but some travels through the digestive tract and comes out the other end.
Fatty foods do not contain fermentable carbohydrates, but they slow stomach emptying. That gives food more time to ferment in the colon later, which can increase gas for some people.
Why Do Some People Get More Gas Than Others?
Gas production varies widely between people, and several factors explain why.
Your gut bacteria are unique. The types and amounts of bacteria in your colon differ from anyone else’s. Some bacterial communities produce more gas from the same food. Methane-producing bacteria, for example, are more common in people with certain digestive conditions.
Enzyme levels matter too. Lactase, the enzyme that breaks down lactose, declines with age in many people. When lactase levels drop, undigested lactose reaches the colon and gets fermented. This is called lactose intolerance, and it affects a large share of adults worldwide.
Swallowing habits play a role. People who eat quickly, drink through straws, chew gum, or talk while eating swallow more air. So do people with acid reflux, since they may swallow repeatedly to clear acid from the throat.
Digestive conditions can increase gas. Irritable bowel syndrome, celiac disease, small intestinal bacterial overgrowth, and inflammatory bowel disease can all change how gas moves through the gut or how it is produced. In these cases, gas is a symptom of something larger.
One non-obvious point: the smell of gas comes from trace compounds, not the main gases. Hydrogen, methane, and carbon dioxide are odorless. The smell comes from small amounts of sulfur-containing gases produced by certain bacteria. So a person can pass a large amount of gas with little odor, or a tiny amount that smells strongly.
What Over-The-Counter Products Help With Gas?
Several over-the-counter options exist, but they work differently and are not equally effective for every cause.
Simethicone is an anti-foaming agent. It works by joining small gas bubbles into larger ones, which may make them easier to pass. It is widely used and generally considered safe. However, evidence for its effectiveness is mixed. Some studies show benefit for post-surgical gas and infant colic, while others show little difference from placebo for general bloating.
Alpha-galactosidase is an enzyme that breaks down oligosaccharides like those in beans. Taking it before a meal containing beans may reduce gas for some people. It does not help with lactose or other FODMAPs.
Lactase supplements help people who cannot digest lactose. They work best when taken with dairy, not after. Effectiveness varies by product and by individual.
Activated charcoal is sometimes marketed for gas. Evidence for its use in reducing intestinal gas is limited. It may interfere with absorption of medications, so it should not be taken with prescription drugs.
None of these products treat the underlying cause. If gas is persistent and bothersome, a doctor can help identify whether a condition like lactose intolerance, celiac disease, or irritable bowel syndrome is involved.
When Should You See A Doctor About Gas?
Occasional gas is normal and not a reason for concern. But certain signs warrant a medical evaluation.
See a doctor if you have:
- Blood in your stool or rectal bleeding
- Unexplained weight loss
- Persistent or severe abdominal pain
- Diarrhea or constipation that lasts more than a few weeks
- Gas that starts suddenly and is accompanied by other new symptoms
- Fever, vomiting, or signs of infection
These symptoms do not necessarily mean something serious. But they fall outside the range of ordinary gas and should be checked.
People with a known digestive condition like irritable bowel syndrome or inflammatory bowel disease should talk to their doctor if gas patterns change significantly.
What Lifestyle Changes Reduce Intestinal Gas?
Small changes to how you eat and live can reduce gas for many people.
Eat more slowly. Chewing thoroughly and putting your fork down between bites reduces the amount of air you swallow. Avoid drinking through straws and chewing gum, both of which increase air intake.
Limit carbonated drinks. The bubbles in soda, sparkling water, and beer add gas directly to your digestive tract.
Try a low-FODMAP diet with professional guidance. This eating plan temporarily removes fermentable carbohydrates, then reintroduces them one at a time to identify which ones cause symptoms. Research published in the journal Gastroenterology has found that a low-FODMAP diet reduces symptoms in many people with irritable bowel syndrome. It is not meant to be a permanent diet, and it should be done with a dietitian because it can limit nutrient intake if followed long-term.
Treat constipation if you have it. When stool stays in the colon longer, bacteria have more time to ferment it. Fiber and fluids help keep things moving. But adding fiber too quickly can increase gas at first. Increase gradually and drink plenty of water.
Consider probiotics. Some strains of bacteria, particularly certain Lactobacillus and Bifidobacterium species, have shown modest benefit for gas and bloating in some studies. Results vary by strain, dose, and individual. The evidence is not strong enough to recommend a specific product for everyone.
Exercise regularly. Physical activity helps move gas through the digestive tract. Even a short walk after meals can help.
If dairy is a trigger, try lactose-free milk or lactase supplements. If beans are a trigger, soaking them before cooking and rinsing them well can remove some of the oligosaccharides.
Frequently Asked Questions
How many times a day is it normal to pass gas?
Most adults pass gas between 13 and 21 times a day, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Passing more or less can still be normal depending on your diet and gut bacteria.
What is the fastest way to get rid of gas?
There is no single fast fix, but walking, gently massaging your abdomen, and avoiding carbonated drinks can help move gas along. Simethicone may help some people, though evidence for its effectiveness is mixed.
Can certain foods make gas smell worse?
Yes. Foods high in sulfur, such as eggs, meat, and cabbage, can increase the smell of gas because bacteria produce sulfur-containing compounds. The main gases themselves are odorless.
When should I worry about intestinal gas?
See a doctor if gas comes with blood in your stool, unexplained weight loss, persistent pain, or lasting changes in bowel habits. Ordinary gas alone is rarely a sign of something serious.
