Everyone passes gas—it’s a normal part of digestion. In fact, the average person passes gas 13 to 21 times a day. But when gas builds up in your stomach or intestines, it can cause uncomfortable symptoms like bloating, cramping, or sharp abdominal pain.

Fortunately, there are proven home remedies, dietary tweaks, and over-the-counter solutions that can help. Below are seven effective ways to relieve stomach gas and support better digestive health.

Herbal Remedies And Teas

For centuries, herbs have been used to calm digestive discomfort. Today, herbal teas remain a popular way to reduce bloating and ease trapped gas.

  • Ginger: Studies suggest ginger reduces gas-causing fermentation in the intestines, supporting smoother digestion. Drinking ginger tea before or after meals may help prevent discomfort.

  • Peppermint: Peppermint oil and tea are often used for irritable bowel syndrome (IBS). Research shows peppermint relaxes the intestinal muscles, which can reduce gas and bloating.

  • Chamomile: Sipping chamomile tea not only relaxes the body but may also reduce inflammation in the digestive tract.

  • Warm liquids: Simply drinking hot water or tea stimulates natural muscle contractions in the stomach, which can help push out trapped gas.

Tip: Avoid overly sweetened teas, since added sugars can worsen gas for some people.

Deep Breathing

The way you breathe affects how much air you swallow—and how your digestive system responds.

  • Shallow breathing can make you gulp extra air, leading to more gas.

  • Diaphragmatic breathing (deep belly breathing) reduces swallowed air and calms the nervous system, which also supports digestion.

How to try it:

  1. Sit upright with one hand on your chest and the other on your stomach.

  2. Breathe slowly in through your nose for four seconds. Your stomach should rise, but your chest should stay still.

  3. Exhale for six seconds, allowing your stomach to contract.

  4. Repeat for several minutes.

Regular practice not only relieves gas but can also help manage stress, which is often linked to bloating.

Abdominal Massage

Gentle abdominal massage can encourage gas to move through your intestines.

  • The “I LOV U” massage technique is particularly effective. Using moderate pressure, trace the letters I, L, and U across your abdomen. This motion follows the path of your large intestine, helping gas release naturally.

  • Massage can also reduce constipation, which often goes hand-in-hand with bloating and trapped gas.

Tip: Always massage in a clockwise motion, which follows your digestive tract. Counter-clockwise motions can worsen symptoms.

Heating Pad Or Warm Compress

Heat therapy is another simple but effective home remedy.

  • A heating pad placed over your abdomen relaxes intestinal muscles, making it easier for gas to pass.

  • The warmth may also stimulate bowel movements if constipation is a contributing factor.

  • Many people find that heat reduces pain sensations from gas, acting as a soothing comfort measure.

This technique works best when paired with gentle breathing or massage for faster relief.

Dietary Adjustments

What you eat plays a major role in how much gas your body produces. Certain foods are known gas triggers:

  • High-fiber foods: Whole grains, beans, and lentils are healthy but can produce extra gas if eaten in large amounts. Increase fiber slowly to give your digestive system time to adjust.

  • Cruciferous vegetables: Broccoli, cabbage, and Brussels sprouts are notorious for causing bloating. Cooking them well may reduce their gas effect.

  • Dairy products: If you are lactose intolerant, milk, cheese, and ice cream can trigger gas and diarrhea. Lactose-free alternatives may help.

  • High-fructose foods: Apples, pears, and processed foods with added fructose can be hard to digest, leading to excess gas.

Keeping a food journal can help you identify your personal gas triggers.

Over-The-Counter Medications

If lifestyle changes aren’t enough, OTC remedies can provide fast relief.

  • Simethicone: Found in Gas-X and similar products, simethicone helps gas bubbles break apart, making them easier to release.

  • Lactase supplements: For people with lactose intolerance, products like Lactaid can help digest dairy without gas buildup.

  • Alpha-galactosidase: Enzyme supplements like Beano break down complex sugars in beans and vegetables.

  • Activated charcoal: May absorb excess gas in the intestines, though more research is needed.

  • Pepto-Bismol: While mainly for diarrhea, it can also help with occasional gas discomfort.

Always follow the label instructions and talk with a healthcare provider if you’re unsure.

Gentle Exercise

Movement is one of the most effective ways to ease trapped gas.

  • Walking after meals: A 10–15 minute walk can stimulate digestion and reduce bloating.

  • Yoga: Poses like “wind-relieving pose” (Pawanmuktasana) are designed to release trapped intestinal gas.

  • Stretching and light jogging: Help food and air move through your digestive tract more efficiently.

Tip: Avoid lying flat right after eating, as it can trap gas. Gentle movement works better.

How To Prevent Stomach Gas

While occasional gas is normal, you can prevent excess buildup by adjusting daily habits:

  • Avoid carbonated beverages like soda and beer.

  • Don’t chew gum or suck on hard candies.

  • Eat slowly and chew food thoroughly.

  • Opt for smaller, more frequent meals.

  • Stay active throughout the day.

  • Avoid smoking, which increases swallowed air.

  • If you wear dentures, make sure they fit properly.

When To See A Healthcare Provider

Gas is usually harmless, but persistent or severe symptoms can indicate an underlying condition such as:

  • Small intestinal bacterial overgrowth (SIBO)

  • Irritable bowel syndrome (IBS)

  • Inflammatory bowel disease (IBD)

Seek medical attention if you experience:

  • Severe or persistent abdominal pain

  • Blood in stool

  • Nausea, vomiting, or diarrhea

  • Rectal pain or bleeding

  • Unexplained weight loss

A Quick Review

Gas happens when swallowed air or undigested food ferments in the digestive system. While normal, it can cause bloating, cramps, and discomfort.

Relief strategies include herbal teas, massage, heating pads, dietary tweaks, exercise, and OTC remedies. If your gas is frequent, painful, or accompanied by alarming symptoms, talk to a healthcare provider for further evaluation.