Nature's Insights

6 Effective Ways to Get Rid of Trapped Wind

Stomach bloating caused by trapped wind is a common condition that can result in pain and discomfort in the abdominal area. When we swallow air while eating, talking or drinking, it can make its way into the digestive tract which puts pressure on the stomach area, and it needs to get out somehow.
It’s perfectly normal to have intestinal gas. Holding it in can lead to painful trapped wind, cramps and noticeable bloating. In fact, we all produce gas and need to pass wind to release it on average around 15 to 20 times a day.
It can become embarrassing when your stomach starts grumbling and making gurgling noises during a social gathering, a meeting at work or an exam in school. For those who struggle, we understand how frustrating it can be. So, we’ve put together our most effective remedies to get rid of trapped wind.

1. Get Moving

The simple act of physical movement causes the intestines to move around by releasing trapped gas and regulating the digestive system. Taking a brief 10-minute walk soon after eating can help to relieve any trapped wind and pain.

2. Peppermint

Peppermint is incredibly soothing on the gut. Peppermint oil is a natural anti-spasmodic, which reduces muscle spasms that cause digestive discomfort. You can enjoy a caffeine free cup of peppermint tea at any time of the day or before a meal to reduce discomfort.

3. Avoid Swallowing too much Air

Fizzy drinks contain bubbles filled with carbon dioxide, which is a gas that is released from the beverage after it is consumed. Other factors that contribute to air being swallowed include eating too fast or while talking at the same time, drinking through a straw and chewing gum.

4. Eliminate certain foods from your diet

Eating certain foods can cause trapped wind. Everybody is unique and will find different foods to be problematic. However, these foods are the usual culprits for causing intestinal gas:

• Prunes and prune juice
• Spicy foods
• Artificial sweeteners
• Dairy products
• Fried foods
• Garlic and onions
• High-fat foods
• Beans and lentils

5. Lie on your side

Lying on one side for a few minutes on a bed or the floor and pulling your knees up to your chest could help. This position may help release any of the gas that's in the lower intestine. It could take more than a few minutes repeating the movement; moving the legs slowly up to the chest and then back down.

6. Eat more fibre

Our gut contains good bacteria which helps our bodies break down the food we eat and turn it into nutrients that can be absorbed into the blood stream. Eating enough fibre helps to feed the good bacteria as well as improving stool quality. The faster food stools move through the gut, the less time it has to ferment and produce gas. Foods such as bananas and wholegrain cereals are a good way to slowly introduce more fibre. Too much fibre could have the opposite effect and cause even more bloating.

The ultimate goal is to get back to a healthy diet and pass gas without pain and bloating. If the bloating becomes very painful and nothing seems to help, then make an appointment to see your doctor. Gas is usually not a sign of a more serious problem, but a doctor can help in tracking down the source and offer more solutions.


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