How to eliminate intestinal gas: remedies to deflate the belly
Abdominal bloating, tension and embarrassment after meals?
Intestinal gas is a frequent and often underestimated condition, which can compromise physical and psychological well-being. Ingested air and intestinal fermentation can cause uncomfortable symptoms such as cramps, flatulence and a sense of heaviness.
In this article you will find out why gas accumulates in the intestine, what are the symptoms not to be ignored and above all the most effective natural remedies to deflate the belly and feel light again.
Why gas accumulates in the intestines
The digestive system is a complex ecosystem where biochemical reactions constantly take place and, in this environment, the production of intestinal gas is a natural physiological process that derives mainly from two sources: the air ingested during feeding and the bacterial fermentation of incompletely digested foods.
When we eat or drink, we inevitably ingest small amounts of air (aerophagia). This phenomenon can occur more accentuated when:
• We eat too fast
• We talk while we eat
• We use drinking straws
• we consume carbonated drinks
• We chew chewing gum
The second main cause is related to the activity of the gut microbiota: bacteria in the gut ferment undigested carbohydrates, producing gas as a byproduct. Foods that can trigger this reaction include:
• legumes (beans, lentils, chickpeas)
• cruciferous vegetables (cabbage, broccoli, cauliflower)
• onions and garlic
• dairy products (in people with lactose intolerance)
• fructose-rich fruit
Clinical conditions such as irritable bowel syndrome (IBS), intestinal dysbiosis, celiac disease or food intolerances can also cause excessive gas production.
At the same time, the consequences of a sedentary lifestyle should not be underestimated since movement promotes intestinal motility and the natural expulsion of gas.
What are the symptoms of intestinal gas
Intestinal gas manifests its presence through rather obvious signals, which can vary from person to person in intensity and frequency:
• abdominal bloating: the feeling of a tense and relaxed belly is the most common symptom. The abdominal area may appear visibly increased in volume, especially after meals;
• abdominal pain and cramps: trapped gas can cause pain, which often changes location or intensity with movement or change of position;
• Belching and flatulence: these are the natural mechanisms through which the body expels excess gas. Although they can create embarrassment in social situations, they represent an important physiological process;
• feeling of heaviness in the lower abdomen: it often occurs after meals and can persist for hours, negatively affecting well-being and productivity;
• bowel changes: frequent episodes of constipation or diarrhea may accompany the excessive presence of intestinal gas;
• extraintestinal manifestations: in some cases, symptoms such as headaches, fatigue and difficulty concentrating may appear, often linked to the absorption of substances derived from intestinal fermentation.
It is important to distinguish between occasional episodes, which affect everyone, and chronic conditions that may require thorough medical evaluation, especially if symptoms persist for weeks or if they are accompanied by unintentional weight loss, blood in the stool or severe pain.
How to eliminate intestinal gas
Fortunately, there are numerous natural remedies that can offer quick and effective relief, most notably carminative herbal infusions. Some plants have specific properties that promote the elimination of gases:
• fennel: its seeds contain anethole, which relaxes the intestinal muscles by promoting the expulsion of gas;
• ginger: reduces inflammation and stimulates digestion, preventing fermentation;
• peppermint: the menthol present in this herb has an antispasmodic effect on the smooth muscles of the intestine;
• Chamomile: in addition to the general relaxing effect, it helps to relax the intestinal walls.
In addition to natural preparations, it is worth remembering that abdominal massage, with its mechanical action, can also be a valuable ally when wondering how to eliminate intestinal gas quickly. A gentle clockwise circular massage on the abdomen can stimulate intestinal peristalsis and facilitate the movement of gases. To enhance its effectiveness, you can use a few drops of fennel or mint essential oil diluted in a carrier oil.
Those who practice yoga can focus on some specific poses that can help eliminate intestinal gas:
• Apanasana (knee-to-chest pose): Lie on your back, bring your knees to your chest and keep them embraced for 1-2 minutes;
• Pawanmuktasana (wind release pose): similar to the previous one, but alternating the knees;
• supta Matsyendrasana (spinal torsion when lying down): promotes the massage of the internal organs.
In addition, moderate physical activity, such as a 15-20 minute walk after meals, stimulates intestinal motility and accelerates the elimination of gas. Deep diaphragmatic breathing exercises can also help relax the abdominal muscles.
In some cases, applying a hot water bottle to the abdomen for 15 to 20 minutes relaxes the muscles and relieves the pain associated with gas. This activity can be combined with the intake of activated charcoal: thanks to its ability to absorb gases and toxins, it can be useful in case of occasional bloating. It should be taken between meals and other medications, as it can interfere with their absorption.
In short: natural remedies for intestinal gas
• Drink infusions of fennel, chamomile, mint or ginger
• Perform abdominal massages with fennel essential oil
• Yoga practice (Apanasana, Pawanmuktasana, spinal twist)
• Walk 15-20 minutes after meals
• Apply a hot water bottle to relax your abdomen
• Try Carminative Plant Supplements and Prebiotics
What to eat (and what not) to deflate the belly
Proper nutrition is the most effective strategy to prevent excessive intestinal gas formation. Among the recommended foods are:
• lean proteins (fish, white meat, eggs)
• gluten-free cereals (rice, quinoa, millet)
• low-FODMAP vegetables such as carrots, zucchini, peppers, lettuce
• berries, citrus fruits, pineapple
• aromatic herbs such as rosemary, basil, thyme
• probiotic yogurt (if you are not lactose intolerant)
• digestive spices such as turmeric, cumin and saffron
At the same time, there are foods that should be consumed more restrained. These include:
• legumes, to be consumed preferably after prolonged soaking and cooking with carminative herbs;
• Cruciferous, i.e. broccoli, cauliflower, cabbage;
• raw onions and garlic
• carbonated drinks and alcohol
• artificial sweeteners (sorbitol, mannitol, xylitol)
• fried and high-fat foods
• dairy products (in case of intolerance)
• very sugary fruit such as apples, pears, peaches
Finally, it is worth considering some practical tips:
• eat slowly by chewing thoroughly (ideally 20-30 times per bite)
• eating smaller, more frequent meals instead of a few large meals
• drink water between meals
• avoid talking while eating
• Limit the use of straws
• Gradually introduce fiber-rich foods into the diet
A food diary can be a valuable tool for identifying personal trigger foods, considering that individual sensitivity can vary significantly.
When to use supplements for abdominal bloating
When dietary modifications and natural remedies are not enough, natural dietary supplements can offer additional support. It is important, however, to consider it as a complement and not as a substitute for a healthy lifestyle.
Relaxcol natural supplement against intestinal gas is a precious ally in reducing the presence of gas in the intestinal tract.
Thanks to its composition based on carminative plants - such as fennel, caraway, green anise, cinnamon, coriander and carob - it is able to improve digestive capacity, promote peristalsis and promote the elimination of excess gas in the intestine. In addition, thanks to the presence of prebiotics, it promotes the balance of intestinal bacterial flora.
Intestinal gas can be an occasional ailment, and while rarely dangerous, it can significantly affect your quality of life. An integrated approach that combines lifestyle modifications, natural remedies and, when necessary, targeted supplements, can offer effective and lasting relief.
If abdominal bloating limits your well-being, try a natural and comprehensive approach. Small daily changes can make all the difference.