You know that feeling. It’s a sharp, stabbing pressure right under your ribs, or maybe a dull, heavy bloat that makes your jeans feel two sizes too small by 3:00 PM. It is miserable. Honestly, gas pain can be so intense that people literally show up at the ER thinking they’re having a heart attack or appendicitis. Most of the time, it’s just trapped air, but that doesn't make it any less exhausting to deal with.
If you want to know how to get rid of gas discomfort, you have to stop looking for a "magic pill" and start looking at the mechanics of your gut.
Your digestive tract is basically a long, muscular tube. When gas gets stuck in the twists and turns—often called the splenic or hepatic flexures—it creates pressure against the intestinal walls. That pressure triggers nerves that send "ouch" signals to your brain. It’s physics, really. You’ve got too much volume in a confined space.
Why your body is producing so much air
We usually blame beans. Sure, beans have complex sugars called oligosaccharides that humans can’t digest without help from bacteria, but they aren't the only culprits.
Sometimes the issue is actually "aerophagia." That’s just a fancy medical term for swallowing air. You do it when you drink through a straw, chew gum, or even talk rapidly while eating. If you’re a mouth breather because of allergies, you’re likely gulping air all day long. That air has to go somewhere. It either comes back up as a burp or travels the long way down.
Then there’s the microbiome. Your gut is home to trillions of bacteria. When these bacteria ferment undigested carbohydrates, they release gases like hydrogen, methane, and sometimes the stinky stuff, hydrogen sulfide. If you have an overgrowth of bacteria in the small intestine (SIBO), they start partying and fermenting food before it even reaches the large intestine. That leads to immediate, painful bloating right after you eat.
Moving the bubbles: Physical relief that actually works
You can’t just wait for it to pass if you’re in agony. You need to move.
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Gravity is your friend here. One of the most effective ways to shift trapped gas is the "Yoga Wind-Relieving Pose," or Pawanmuktasana. Lay on your back and pull your knees to your chest. It sounds simple because it is. By compressing the abdomen, you’re manually helping the gas move through the colon's many bends.
Another one? Get on all fours. Lower your head and chest while keeping your hips high—this is often called the "Puppy Pose." This inversion uses gravity to pull the gas toward the exit. It feels a bit ridiculous, but when you're doubled over in pain, looking silly is a small price to pay for relief.
Heat helps too. A heating pad or a hot water bottle on your belly can relax the smooth muscles of the gut. When the muscles relax, the "kinks" in the hose straighten out, allowing the gas to flow.
What to swallow (and what to skip)
People reach for antacids, but those are for heartburn (acid), not necessarily gas.
Simethicone is the gold standard for over-the-counter help. Brands like Gas-X use it because it’s a surfactant. It basically acts like a pin popping a balloon; it breaks up many tiny, trapped bubbles into one large bubble that’s much easier to pass. It doesn't stop gas from forming, but it makes it less painful to get out.
Then there’s peppermint oil. Real, enteric-coated peppermint oil is a powerful antispasmodic. A study published in Digestive Diseases and Sciences showed that peppermint oil can significantly reduce the severity of abdominal pain in people with IBS. The "enteric-coated" part is vital. If the capsule dissolves in your stomach, you’ll get horrific heartburn. You want it to reach the intestines before it opens.
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Ginger is another heavy hitter. It contains compounds called gingerols and shogaols that speed up gastric emptying. If your stomach empties faster, there’s less time for food to sit around and ferment. Fresh ginger tea—steeped for at least ten minutes—is vastly superior to ginger ale, which is usually just high-fructose corn syrup and bubbles.
The truth about "Gas-Producing" foods
It isn't just broccoli and cabbage.
FODMAPs are a group of fermentable carbohydrates that are notorious for causing distress. This includes things you might think are "safe," like apples, garlic, and onions. Garlic and onions contain fructans. For some people, fructans are like jet fuel for gas-producing bacteria. If you’ve been eating a "healthy" salad with onions and apples and feel like a balloon, your "healthy" choices might be the problem.
Artificial sweeteners are another silent killer. Sorbitol, xylitol, and erythritol are sugar alcohols found in "sugar-free" gums and keto snacks. Your body cannot absorb them. They sit in your colon, drawing in water and providing a feast for bacteria. The result? Explosive gas and discomfort.
When gas discomfort is a red flag
We need to be real: sometimes gas isn't just gas.
If you are experiencing "gas" along with unintentional weight loss, blood in your stool, or persistent diarrhea, you need to see a doctor. Conditions like Celiac disease, Crohn’s, or even ovarian cancer can mimic simple gas pain. Most of the time, it's just a rogue bean or too much seltzer, but persistent, worsening pain shouldn't be ignored.
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How to get rid of gas discomfort through better habits
Prevention is honestly better than trying to fix the pain once it’s already hit.
- Slow down. It takes about 20 minutes for your brain to realize your stomach is full. If you inhale your food in five minutes, you’re swallowing air and overeating, both of which lead to pressure.
- Walk it off. A 15-minute walk after dinner stimulates peristalsis—the wave-like muscle contractions that move food and gas through your system.
- Watch the bubbles. Carbonated water is just gas in a can. If you’re prone to bloating, stop paying for the privilege of drinking extra air.
- Try digestive enzymes. If you know you're going to eat something "risky" like a big bowl of chili, taking an enzyme supplement like Beano (alpha-galactosidase) can help break down those complex sugars before your bacteria get to them.
Changing your gut environment
Long-term relief often requires a shift in your microbiome. Probiotics are trendy, but they aren't a one-size-fits-all solution. In fact, if you have SIBO, adding more probiotics can sometimes make the gas worse.
Instead, focus on "prebiotics" from varied fiber sources—if your system can handle them—to feed the good bacteria that don't produce as much gas. It's a delicate balance. Start small. If you're increasing your fiber intake, do it slowly over several weeks and drink massive amounts of water. If you dump 30 grams of fiber into a "lazy" gut overnight, you're going to have a very bad time.
Immediate Action Steps
If you are hurting right now, do these three things in order. First, get on the floor and do the Wind-Relieving Pose for five minutes. Breathe deeply into your belly. Second, drink a cup of hot ginger or peppermint tea—skip the sugar. Third, take a 10-minute walk around your house or backyard.
Moving your body is the most reliable way to move the air. Stop sitting still and hoping it goes away; movement is the mechanical solution to a mechanical problem. Check your recent meals for high-FODMAP triggers like heavy garlic or sugar alcohols, and make a note of it. Tracking what you ate before the pain started is the only way to find your specific triggers.
The goal isn't to never have gas—that’s biologically impossible. The goal is to keep it moving so it doesn't have the chance to become painful. Stay hydrated, keep moving, and be mindful of how fast you’re fueling.