AARP Hearing Center
What to Do About a Gassy Stomach
A doctor’s advice on how to make this embarrassing condition better
James Yates
What can I do about a gassy stomach? It’s so embarrassing.
People are quick to come to my office and say, “I want a cure for my bloating, gas and burping.” I usually answer: “Besides going over what and how you’re eating, let’s talk about your lifestyle before I prescribe medication.”
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A lot of folks don’t realize the food we eat generates the gas we make. So, the first thing to look at is your diet. If your gassy tummy isn’t caused by an underlying health issue such as colitis, diverticulitis or ulcers, it can usually be treated with diet and lifestyle changes, or over-the-counter medications.
Let’s look at the most likely culprit. While high-fiber foods like broccoli, cauliflower, asparagus and fruits such as prunes, grapes and apples — as well as beans and bran — are good for us, they can cause stomach gas. You might want to avoid high-fiber foods for a couple of weeks and see what happens. If your condition improves, gradually try adding them back one at a time.
If you notice you’re feeling gassy after eating ice cream, milk, butter or cheese, you’ll want to opt for lactose-free products or just eat less dairy. A blood test can confirm if you’re lactose intolerant.
It makes sense that carbonated beverages may cause tummy discomfort and belching, but did you know that sugar substitutes can cause gas and bloating? That’s because some sugar substitutes take longer to break down and aren’t always fully absorbed by the body and can lead to an imbalance in our gut microbiome.
Fried foods aren’t good for our health, either, for several reasons. They increase our risk for certain conditions like cancer, diabetes, heart disease and obesity — and since fried foods contain a high amount of fat, they slow down digestion, which contributes to bloating and gas.
When patients tell me they’re struggling with a gassy tummy but they’re having a tough time changing their eating habits, I’d rather send them to see a nutritionist for guidance than to the pharmacy for medication. A nutritionist can suggest small changes in eating habits that may make big improvements in your digestive health.
It’s not only what you eat, but how you do it. If you take your time chewing your food and eating slowly, you’ll be less likely to create gassy conditions. Chewing breaks down food into smaller pieces, which helps your body with digestion. Otherwise, the undigested foods hang out longer in your stomach and can cause bloating and gas.
When you eat too fast, you also tend to swallow more air, which leads to gaseous conditions. Also, if you wear dentures that don’t fit well, it’s tougher to chew properly, and again, air is likely to get to your tummy.
Sitting around after a big meal can cause bloating and digestive discomfort. To stimulate your intestinal muscles and help food move through your digestive tract, put down your fork and go for a walk. Regular exercise can help prevent constipation and reduce bloating.
Stress can also influence our GI health. When you’re stressed out, your nervous system signals your intestinal muscles to slow down, which causes gas. You might benefit from stress-reducing techniques such as yoga or tai chi, as well as meditation or therapy.
Drinking more water aids digestion. Some of my older patients hesitate to drink water because they worry that they’ll urinate more frequently, particularly at night. But water helps food move through the digestive system, so it’s worth the inconvenience.
Finally, several over-the-counter medications can help. Speak with your doctor about which ones might be better for your particular issue.
Remember, every body makes noises now and then. Most of us pass gas between 12 and 25 times a day. Relax. Even though it sometimes feels embarrassing, it’s part of being human.
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