You can take steps to banish your gas pain at home. Whether you get your gas moving through abdominal massage and yoga or you drink warm tea and change your diet, there are plenty of gas-busting home remedies to try.
Movement and Abdominal Massage
To get your gas moving, often your body just needs some movement or gentle massage. For example, walking for 10 to 15 minutes after you eat can keep gas moving.
Another technique involves gentle massage. Abdominal massage may jump-start intestinal movement, pushing its contents through more efficiently, although more research is needed to say for sure.
One popular belly massage follows the “I Love U” technique, also known as “I-L-U.” Here’s how you can do it:
- Lie on your back and push gently against the upper left area of your abdomen.
- For the “I,” move your hand down to the lower left area of your belly (from just under your rib cage to the top of your hip) and repeat 10 times.
- Next, you’ll trace a capital “L.” With gentle pressure, move your hand from the upper right abdomen across to the upper left in a straight line.
- Then, retrace your I line from top to bottom. Repeat your L tracing 10 times.
- For the “U,” gently press at your right hip bone, and trace an upside-down U: up to the upper right abdomen, straight across to your left upper abdomen, then down to your left hip. Repeat this step 10 times.
Massage your stomach or go for a quick walk every morning after breakfast for best results.
Yoga and Stretching
Any exercise may help relieve gas pain — yoga poses and stretching included.
Core movement common in some yoga poses can help gas move through your system.
Here are some that may work well for gassiness.
Wind-Relieving Pose (Pawanmuktasana) Lie faceup on the floor with your legs extended. Pull your right knee up to your chest and squeeze it to you with both hands. Breathe out and lift your forehead toward your knee, holding for a few breaths. Repeat with your left leg, then both legs together.
Child’s Pose (Balasana) Kneel, with your knees hip-width apart. Walk your hands in front of you and bend at the hips until your torso rests on your thighs. If it’s comfortable, move your arms around to your sides, with palms facing up. Hold this position for eight breaths.
Bridge Pose (Setu Bandhasana) Lie on your back with your knees bent and feet about a foot away from your glutes. Tighten your core and lift your glutes, hips, and back off the ground. Hold the position as long as you can (up to two minutes), lower to the ground, and repeat.
Seated Forward Bend (Paschimottanasana) Sit with your legs stretched out together in front of you. Exhaling, slowly bend forward at your hips, stretching your fingers toward or past your toes. Raise back up into your starting position and repeat three or four times.
Plenty of other yoga poses may help you — try a few out to see which you like best for gas pain relief.
Complementary Therapies
For centuries, cultures around the world have used complementary therapies such as spices in food or teas to improve digestion and manage excess gas. While recent research shows mixed results on how well these spices work for gas pain, some people find they offer relief.
Spices that may ease gas include:
Warm teas with these spices may help a gassy system, but steer clear of carbonation, which can add to gas buildup.
Diet Changes
If you often deal with gas pain, consider adjusting your diet. A low-FODMAP diet, for example, steers you clear of certain carbohydrates that can be difficult to digest. Instead, the low-FODMAP diet recommends foods like:
- Green beans (vs. asparagus)
- Grapes (vs. apples)
- Almond milk (vs. cow’s milk)
- Eggs (vs. beans)
- Rice cakes (vs. white bread)
You can also try cutting down on high-fiber foods like oranges, broccoli, and quinoa. You need some fiber to keep your gut healthy, but too much can make you gassy.
If you’re not sure what foods are causing your gas, try keeping a food diary. Write down everything you eat for all meals and snacks, and record how you feel after each meal. Over time, you may see a pattern and be able to identify your dietary gas triggers. Working with a nutritionist may be helpful to introduce foods back into your diet as a low-FODMAP diet can be restrictive and is not meant to be forever.
Eating Technique
To minimize swallowed air, avoid using straws, sucking on hard candy, or chewing gum. Try not to talk while you eat, sit down for your meals, and chew slowly. Smaller, more frequent meals may also help you take in less air while you eat.