Passing gas is a normal part of your digestive process. But when it becomes particularly smelly, it can cause discomfort and embarrassment. The good news? Many evidence-based approaches can help reduce both the frequency with which you pass gas and the severity of its smell.

In this article, we’ll explore practical solutions for reducing smelly gas. From simple food changes to helpful supplements to easy lifestyle adjustments, you can start today.

Dietary Changes to Reduce Smelly Gas

What you eat directly affects how much gas you produce and how it smells. That is why making strategic changes to what you eat is often the most effective way to reduce smelly gas.

1. Try a Low-FODMAP Diet

A low-FODMAP diet can significantly reduce gas production and improve your symptoms if you’re prone to digestive issues. FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are certain carbohydrates that can be hard for your body to absorb, leading to gas and bloating.

Research shows that eating fewer high-FODMAP foods reduces flatulence (passing gas) and intestinal gas production (5).

Another study found that personalized low-FODMAP dietary advice worked better at reducing intestinal gas and symptoms related to irritable bowel syndrome (IBS) than standard dietary recommendations (6).

Try limiting these high-FODMAP foods:

  • Onions and garlic
  • Wheat and rye products
  • Beans and lentils
  • Certain fruits, like apples, pears, and watermelon
  • Artificial sweeteners, like sorbitol and mannitol

2. Reduce Sulfur-Rich Foods

Sulfur compounds are mainly responsible for the smell of gas. Eating fewer sulfur-rich foods may help reduce the odor when you pass gas.

Research confirms that hydrogen sulfide (a gas that contains sulfur) is primarily responsible for the unpleasant smell of flatulence (1).

Try limiting these sulfur-rich foods:

  • Eggs
  • Meat
  • Cruciferous vegetables (broccoli, cauliflower, cabbage)
  • Garlic and onions
  • Some cheeses

3. Manage Your Dairy Intake

If you suspect dairy products are triggering smelly gas, try cutting back on milk, cheese, and other dairy foods or switch to dairy alternatives.

Research shows that milk containing only A2 β-casein protein (a specific type of milk protein) causes fewer gas symptoms compared to regular milk in people with milk intolerance (8).

But what if someone enjoys dairy yet has trouble digesting it? A study found that kefir (a fermented milk drink) significantly reduced gas compared to regular milk in people who have trouble digesting lactose (34).

4. Keep a Food Diary

How someone responds to foods varies widely from person to person. Keeping a detailed food diary can help you identify what triggers gas.

Research has shown that how well you tolerate foods that cause gas varies significantly based on individual factors, like body weight, typical diet, and gut bacteria composition (27).

In your diary, record:

  • What you eat and drink
  • When gas symptoms occur
  • How severe your symptoms are
  • Other contributing factors, like stress levels and physical activity

Supplements That May Help

Certain supplements may help reduce intestinal gas when changing your diet isn’t enough. These supplements can help your body better digest foods and reduce the gas-causing compounds in your digestive system.

1. Digestive Enzymes

Alpha-galactosidase supplements (like Beano) can help break down complex carbohydrates in beans and certain vegetables before they reach the large intestine, potentially reducing gas production.

A carefully controlled study found that alpha-galactosidase significantly reduced the number of times people passed gas after eating a high-fiber meal (15).

Another study found that alpha-galactosidase reduced gas production and related symptoms after meals containing hard-to-digest carbohydrates (16). This means that digestive enzymes may be key for helping decrease gas after meals with higher fiber content.

2. Activated Charcoal

Activated charcoal may help reduce gas odor by binding to substances in the digestive tract that produce gas and cause bad smells.

A study found that taking activated charcoal effectively prevented increases in passing gas and the increase in hydrogen levels that normally happen after eating gas-producing meals (18). Another study found that activated charcoal reduced hydrogen sulfide (the main cause of gas odor) by 71% in a laboratory test (1).

Taking activated charcoal in supplement form may help decrease the amount of gas you may have, especially if it seems excessive.

3. Probiotics

Certain probiotic strains (beneficial bacteria supplements) may help improve your digestive health. They may potentially reduce smelly gas by promoting a healthy balance of gut bacteria.

A study of Lactobacillus paracasei F19 (a specific probiotic strain) found it significantly reduced gas in patients taking certain stomach medications that can disrupt gut bacteria (19).

An analysis of multiple studies found that Saccharomyces cerevisiae CNCM I-3856 (a specific probiotic yeast) helped reduce abdominal pain, discomfort, and bloating in patients with IBS (20).

Warning
Before taking any supplements for digestive symptoms, talk to your healthcare provider, especially if you have existing health conditions or take other medications. This helps ensure the supplements are right for you and won’t interact with any treatments you’re currently using.

4. Lactase Supplements

If you have lactose intolerance (difficulty digesting lactose in dairy products), lactase enzyme supplements can help prevent gas and other symptoms when you eat dairy products.

Research shows that taking lactase before consuming lactose can reduce gas severity and other symptoms if you’re lactose intolerant (33).

5. Ginger

Ginger has long been used in traditional medicine for digestive problems. Modern research now supports its benefits.

A recent study showed that ginger supplements significantly reduced bloating severity and improved abdominal pain compared to a placebo in patients with multiple sclerosis who had digestive issues (28).

Another study found that ginger consumption helped relax a muscle in the digestive tract, which may help the body expel gas more easily (29).

6. Peppermint

Peppermint oil can help relax the muscles in your digestive tract and reduce common symptoms, like bloating and gas.

A clinical trial found that peppermint oil capsules with a special coating improved digestive symptoms, with 79% of people with IBS experiencing less gas compared to only 22% in the placebo group (30).

Lifestyle Approaches

Beyond diet and supplements, simple changes to your daily habits can also help reduce gas and make it pass through your body more easily.

1. Eat Slowly and Chew Thoroughly

When you eat too quickly, you often swallow air, which adds to gas. Taking your time with meals and chewing your food thoroughly can reduce the amount of air you swallow and help your digestive enzymes break down food more effectively.

2. Regular Physical Activity

Exercise can help stimulate your digestive system and promote regular bowel movements, which may reduce gas buildup.

A study found that mild physical activity helped the body clear intestinal gas and reduced symptoms in people with bloating (21).

3. Find the Right Body Position

Your body position affects how gas moves through your intestines. Research has found that being upright (standing or sitting up straight) helps gas move through your system faster compared to lying down (31).

If you’re experiencing uncomfortable gas buildup, try:

  • Standing up and walking around
  • Gentle physical activity
  • Yoga poses that focus on the abdomen and help release trapped gas

4. Manage Stress

Stress and anxiety can affect how your digestive system works and potentially make gas-related symptoms worse. Techniques like deep breathing, meditation, and regular exercise may help manage your stress levels and reduce digestive discomfort.

A controlled study of therapy approaches found improvements in gas and other digestive symptoms in patients with IBS, suggesting a connection between mental health and digestive symptoms (22).

5. Stay Hydrated

Drinking enough water helps maintain proper digestion and can prevent constipation, which sometimes contributes to smelly gas. While there’s no direct evidence that drinking more water specifically reduces gas, staying well-hydrated supports your overall digestive health.

Tip
Keep a “gas diary” for a week or two. Write down what you eat and drink, along with when your gas symptoms happen and how severe they are. This can help you identify specific foods that might be causing particularly smelly gas. Remember that food triggers can vary greatly between individuals, so what causes gas for someone else might not affect you the same way.

Medical Treatments

If dietary changes and over-the-counter remedies don’t provide relief, and particularly if smelly gas is affecting your quality of life, medical treatments might be appropriate.

1. Antibiotics for Bacterial Overgrowth

If small intestinal bacterial overgrowth (SIBO), which is a condition where you have too many bacteria in your small intestine, is causing excessive, smelly gas, your doctor might prescribe special antibiotics.

A high-quality study found that rifaximin (a type of antibiotic that mostly stays in your intestines without being absorbed into your bloodstream) significantly reduced gas production and improved overall gas-related symptoms in people with abdominal bloating and gas (23).

Another study confirmed these findings, showing that this type of antibiotic worked better than activated charcoal in reducing hydrogen gas and gas-related symptoms (24).

2. Treatment for Underlying Conditions

If smelly gas is a symptom of an underlying condition like IBS, Crohn’s disease, or celiac disease, treating the main condition may help reduce the gas symptoms.

For example, a study investigating treatments for IBS found that a medication called ondansetron significantly improved gas in patients with irritable bowel syndrome compared to a placebo (25).

When to See a Doctor

While you can manage most cases of smelly gas with home remedies and lifestyle changes, some situations warrant medical attention. Consider seeing your doctor if:

  • Your gas smells significantly worse than usual and persists for more than a few days
  • You have severe abdominal pain or discomfort
  • You notice blood in your stool
  • You experience unexplained weight loss
  • You have chronic diarrhea or constipation
  • Home remedies don’t provide relief

When persistent digestive symptoms like gas are accompanied by abdominal pain, diarrhea, bloating, or other concerning symptoms, they could indicate an underlying condition like Small Intestinal Bacterial Overgrowth (SIBO) that may require medical evaluation (2).

Frequently Asked Questions

Is activated charcoal effective for reducing gas odor?

While some research supports that activated charcoal can help reduce gas odor, the evidence is mixed. A controlled study found that taking activated charcoal by mouth prevented the largest increase in gas passing that normally happens after eating gas-producing meals (18). Another study in dogs found that activated charcoal reduced hydrogen sulfide (the main cause of gas odor) by 71% in a laboratory test (1). But, while activated charcoal is thought to work by binding to compounds in the digestive tract that cause unpleasant odors, another study found that activated charcoal was ineffective at reducing the release of gases within the colon (25). In addition, side effects are common, including constipation, black stools, and . You should use it as directed (under the supervision of a medical professional) and not rely on it long-term without addressing the underlying causes of your gas.

Can exercise help reduce gas and bloating?

Yes, exercise can help reduce gas and bloating. Physical activity stimulates the contractions in your intestines and helps gas move through your digestive system. A controlled study found that even light physical activity significantly enhanced how quickly gas moved through the intestines and reduced bloating symptoms (21). You don’t need intense exercise to get these benefits—even walking or gentle movement after meals can help stimulate gas movement and release. Regular physical activity may also help maintain healthy digestive function and potentially reduce chronic gas-related symptoms over time.

How long does it take for dietary changes to improve gas symptoms?

The time it takes to see improvement varies based on what dietary changes you make and individual. For some approaches, like reducing high-FODMAP foods, you might notice improvement within a few days to a week. For others, like adapting to higher fiber intake, it might take several weeks for your gut bacteria to adjust. Research on bean consumption found that less than 50% of people reported increased gas from eating beans during the first week, and concerns about excessive gas from eating beans may be exaggerated (4). Similarly, a study on lactose tolerance showed that regularly consuming small amounts of dairy foods improved symptoms over time (32). Give your dietary changes at least 2-4 weeks before judging their full impact, and consider keeping a symptom diary to track improvements objectively.

Are there specific probiotics that work best for reducing smelly gas?

While research on specific probiotic strains for reducing smelly gas is still developing, some strains have shown promise. A careful study found that Lactobacillus paracasei F19 significantly reduced gas compared to a placebo (19). Another study showed that Saccharomyces cerevisiae CNCM I-3856 helped improve abdominal discomfort and bloating in people with IBS (20). However, how your body responds to probiotics can vary significantly from other people. If you try probiotics, consider starting with products containing well-researched strains and give them several weeks to assess their effects on your symptoms.

Can stress make gas symptoms worse?

While there isn’t direct evidence that stress makes gas smell worse, stress can affect your digestive function in several ways that might indirectly influence your gas symptoms and how you perceive them. Stress can alter your gut movement, secretions, and potentially the composition of bacteria in your gut—all factors that could affect gas production. Stress can also make you more aware of and sensitive to normal bodily functions, making you notice and be bothered by gas more. Research has found that addressing stress through approaches like cognitive-behavioral therapy can improve gas-related symptoms in conditions like IBS (22). Stress management techniques, like deep breathing, meditation, and regular physical activity, might therefore help with the production and perception of your gas symptoms.

Conclusion

Managing smelly gas often requires a personalized approach, as your body’s response to foods and treatments can be quite different from someone else’s. The good news is that for most people, a combination of dietary adjustments, appropriate supplements, and lifestyle changes can significantly reduce both how often you pass gas and how bad it smells.

Start by identifying your triggers through a food diary and then proceed with targeted solutions based on the likely cause(s) of your symptoms. Remember that your body may need time to adjust to dietary changes, and what initially causes gas might be better tolerated over time.

For most people, smelly gas is simply an uncomfortable but harmless bodily function that you can manage effectively. However, if your symptoms persist despite trying these approaches or if you experience concerning symptoms (like severe pain, weight loss, or changes in bowel habits), talk to your healthcare provider without delay for further evaluation.

With patience and consistent use of the evidence-based strategies discussed in this article, you can find relief from embarrassing and uncomfortable gas and improve your overall digestive comfort and quality of life.

Was this article helpful?