Get updates delivered to you daily. Free and customizable.
Everyday Health
6 Ways to Get Rid of Painful Gas
By By Ashley Welch. Medically Reviewed by Waseem Ahmed, MD,
16 hours ago
Painful gas can have a number of possible causes. Adobe Stock
Gas is a normal part of life. Everyone has gas in their stomach and intestines at all times, though you may not always realize it or feel it.
"Gas is air in our intestines made up of different gases, including nitrogen, hydrogen, carbon dioxide, methane and oxygen," says Akeek Bhatt, MD , a gastroenterologist at OhioHealth Marion General Hospital in Marion, Ohio.
"The gas comes from air we swallow as we breathe, eat, and swallow and as a by-product of digestion of the foods we eat and fermentation of digested foods by bacteria that live in our gut - our intestinal microbiome," says Dr. Bhatt. "We expel this gas by belching and farting, which is a normal process."
Gas in itself is not a bad thing. The average person passes gas anywhere from 14 to 23 times a day. But what can be problematic is if excess gas gets trapped in your gut, which can cause painful symptoms such as:
Tenderness or bloating in the stomach
Distended (visibly larger) belly
A sharp pain or dull ache in your abdomen
Pain, pressure, or discomfort in your right or left side, chest, or back
Everyone gets painful gas from time to time. But if it happens often or causes you significant discomfort, you may need to make some changes to your routine or see a doctor. Here's what to know about why bad gas pain can happen, how to get relief, and when to see a doctor.
Causes of Bad Gas Pain
Several factors can lead to painful gas. One major culprit may be what you eat.
"Some foods are more fermentable [meaning easily broken down] by bacteria than others, especially carbohydrates, which can contribute to gas and bloating," says Laura Manning, MPH, RDN , a registered dietitian-nutritionist and clinical nutrition manager at the Susan and Leonard Feinstein IBD Clinical Center at Mount Sinai Hospital in New York City.
"The fermentation process occurs when the bacteria in our colons break down these carbohydrates and produce short-chain fatty acids and gas that may cause bloating or flatulence," says Manning. "When carbohydrates end up in the colon without being absorbed, it can be due to possible causes such as lactose intolerance, fructose intolerance, consuming foods high in polyols, or sugar alcohols, and excess fiber."
Manning notes that gas pain can also be a symptom of an infection or digestive condition, such as:
If you're struggling with painful gas, there are steps you can take to find relief. Consider the following six tips.
1. Be Careful With High-Fiber Foods
If you want to reduce gas, it could help to start with your diet - specifically, your fiber intake.
Fiber is very good for you and can have a number of health benefits, including better digestion. Most adults are recommended to consume anywhere from 25 to 34 grams (g) of fiber each day. But if you add too much fiber to your diet too quickly, it can have the opposite effect and may lead to uncomfortable gastrointestinal symptoms like intestinal gas, bloating, and diarrhea.
If you're introducing more fiber into your diet, it's recommended to slowly increase the amount of fiber you consume over time to allow the body to adjust, Manning says. Common sources of fiber include:
Bananas
Refined grains
Fruits with or without the skin
Whole grains
Kale
Beans
If you're not sure how much fiber you need, or if you feel that fiber-rich foods are worsening painful gas for you, talk to your doctor or a registered dietitian-nutritionist. They can help you figure out a solution that works for you.
2. Limit or Avoid Trigger Foods
Research has shown that certain foods naturally lead to more gas production than others. They include highly fermentable foods and those containing high amounts of fermentable carbohydrates such as oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs). Some foods high in FODMAPs include:
Onions
Garlic
Broccoli
Asparagus
Cabbage
Apples
Avocados
Bananas
Leeks
Mushrooms
Beans
Lentils
Chickpeas
Breads containing wheat, rye, or barley
Breakfast cereals
Cashews
Pistachios
"Temporarily limiting these foods may be helpful as you identify what foods in your diet cause increased gas," Manning says. "But working with a registered dietitian [to identify trigger foods] would be most beneficial."
3. Drink Slowly and Limit Carbonated and Artificially Sweetened Drinks
Many people enjoy having a beverage alongside their meals, but doing so may have downsides for your digestive system. It can create a feeling of excess fullness or discomfort, and drinking too quickly can cause trapped gas, Manning says. "Never gulp or guzzle drinks as this can cause you to swallow air," she says. "Sip beverages slowly over a course of time."
Carbonated beverages, pre-workout drinks, protein shakes, and chewing gums can also increase gas, especially when they contain artificial sweeteners, which the body has a hard time digesting. "This includes sugar alcohols such as sorbitol, mannitol, maltitol, and xylitol, which can cause GI upset including gas, bloating, and even diarrhea," Manning says.
4. Try to Avoid Swallowing Air
Swallowing air, or aerophagia, can fill your stomach with air and cause pressure and distension. "If swallowed air enters the body, it needs to leave as passed gas or a burp," Manning says. "The air that we do not burp out continues to travel along the digestive tract and can continue to cause pressure and distention." Common activities that may cause you to swallow air include:
Drinking large volumes of liquids
Vigorous exercise that causes you to swallow extra air during heavy breathing
Chewing gum
Sucking on hard candies
Smoking
Eating too quickly
Talking while chewing
Using loose dentures
Certain health conditions may also cause you to swallow more air. "People under stress or anxiety may swallow more frequently, leading to more air intake," Bhatt says.
Additionally, "breathing through the mouth because of nasal congestion can cause you to swallow more air, especially during eating or talking," Bhatt says.
5. Eat Smaller, More Frequent Meals
Smaller, more frequent meals instead of fewer, larger meals can improve gas and discomfort. "Take your time while eating and chew your food well," Manning says. "Eating too quickly can cause you to swallow more air and lead to bloating and gas."
It's best to avoid going more than four hours without eating, Manning says. Aim for consistent timing with meals and snacks. "This can help avoid stomach upset and prevent overeating at the next meal," she says.
6. Go for a Walk After You Eat
One effective way to improve gas is to take a walk after meals, says Asma Khapra, MD , a gastroenterologist at Gastro Health in Fairfax, Virginia.
"Improving motility of the gut helps move things along and prevent air trapping," she says. "In general exercise is important. Your colon is a muscle and needs to be kept in motion."
Walks don't have to be long to be effective. Research suggests that even just a 10 to 15 minute walk after meals can improve abdominal bloating.
When Should You See a Doctor for Bad Gas Pain?
If you've tried adjusting your diet or other parts of your routine but your excess gas won't go away, reach out to your primary care provider or a gastroenterologist for help.
"Ultimately if the gas is interrupting your quality of life and hindering you from doing your daily activities, you should see your doctor," Dr. Khapra says. "Also if any alarm signs occur, such as bloody stool, sudden bowel changes, and weight loss, this is a good time to seek medical care quickly."
The Takeaway
Gas can cause uncomfortable symptoms like pain, tenderness, and bloating, but there are lifestyle changes you can make to find some relief. Try limiting or avoiding trigger foods known to cause gas, introduce fiber into your diet slowly, limit carbonated beverages, eat smaller, more frequent meals, and avoid swallowing air through habits like chewing gum, smoking, and talking while chewing. If you've tried these changes and still experience frequent and severe gas, see your primary care provider or a gastroenterologist.
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Hosseini-Asl MK et al. The Effect of a Short-Term Physical Activity After Meals on Gastrointestinal Symptoms in Individuals With Functional Abdominal Bloating: A Randomized Clinical Trial. Gastroenterology and Hepatology From Bed to Bench . 2021.
He received his undergraduate degree from the University of Michigan and attended medical school at Indiana University. He then completed an internal medicine residency at New York University, followed by a fellowship in gastroenterology and hepatology at Indiana University, and an advanced fellowship in inflammatory bowel disease at the Jill Roberts Center for Inflammatory Bowel Disease at New York-Presbyterian Hospital/Weill Cornell Medicine. Prior to his current role, Dr. Ahmed served as an assistant professor of medicine within the Crohn's and Colitis Center at the University of Colorado from 2021-2024.
Dr. Ahmed is passionate about providing innovative, comprehensive, and compassionate care for all patients with inflammatory bowel disease (IBD). His research interests include IBD medical education for patients, providers, and trainees; clinical trials; acute severe ulcerative colitis; and the use of combined advanced targeted therapy in high-risk IBD.
He enjoys spending time with his wife and dog, is an avid follower of professional tennis, and enjoys fine dining.
Ashley Welch has more than a decade of experience in both breaking news and long-form storytelling. She is passionate about getting to the crux of the latest scientific studies and sharing important information in an easy-to-digest way to better inform decision-making. She has written about health, science, and wellness for a variety of outlets, including Scientific American Mind , Healthline, New York Family , Oprah.com, and WebMD.
She served as the health editor for CBSNews.com for several years as a reporter, writer, and editor of daily health news articles and features. As a former staff member at Everyday Health, she covered a wide range of chronic conditions and diseases.
Welch holds a bachelor's degree from Fordham University and a master's degree from the Craig Newmark Graduate School of Journalism at the City University of New York, where she studied health and science reporting. She enjoys yoga and is an aspiring runner.
Get updates delivered to you daily. Free and customizable.
It’s essential to note our commitment to transparency:
Our Terms of Use acknowledge that our services may not always be error-free, and our Community Standards emphasize our discretion in enforcing policies. As a platform hosting over 100,000 pieces of content published daily, we cannot pre-vet content, but we strive to foster a dynamic environment for free expression and robust discourse through safety guardrails of human and AI moderation.
Local News
