Passing gas (flatulence) is a normal bodily function that everyone experiences, with most people passing gas between 8-20 times daily. While completely eliminating flatulence isn’t possible or desirable, there are times when you might want to reduce gas, especially in social situations or when experiencing discomfort.
In this article, we have listed the various effective ways to reduce flatulence.
Table of Contents
How to Stop Farting: Quick Remedies
1. Get Moving with Physical Activity
Even mild physical activity helps move gas through your intestines more efficiently. Research shows that physical activity can enhance how gas moves through your intestines and reduce bloating symptoms (1).
A short 10-15 minute walk after meals can help move gas through your digestive system and promote more comfortable release of flatulence when appropriate.
2. Pay Attention to Body Position
The way you position your body can significantly impact how gas moves through your intestines. Research shows that being upright (standing or sitting) improves how gas moves compared to lying down. Studies have found that gas moves much more efficiently when you’re in an upright position (2).
If you feel the need to pass gas, standing up or walking around can help facilitate the process and reduce discomfort. This is particularly helpful after meals when gas production typically increases.
3. Try Gas-Reducing Products
Several over-the-counter options can help reduce gas or minimize its effects:
Activated Charcoal: These supplements can absorb gas in your digestive tract and reduce odor from smelly gas. Research has found that taking activated charcoal by mouth can effectively prevent increases in gas events after eating meals that typically cause gas (3).
Simethicone: Found in products like Gas-X, simethicone helps break up gas bubbles in your digestive tract, making them easier to pass. Studies show that combining simethicone with other agents can effectively relieve gas-related discomfort (4).
Bismuth subsalicylate: Found in products like Pepto-Bismol, this medication can help reduce the odor of gas as well as other digestive symptoms. Research has shown it can significantly decrease the smelly compounds in gas (5).
Supplements to Help Reduce Gas
4. Use Enzyme Supplements Strategically
Certain enzymes can help your body break down foods that commonly cause gas:
Alpha-galactosidase (Beano): This enzyme helps break down complex carbohydrates in beans, lentils, and many vegetables. Studies have found that taking alpha-galactosidase before meals can significantly reduce gas production and flatulence after eating foods that typically cause gas (6).
Lactase: If dairy products cause you to experience gas, lactase enzyme supplements can help. Research indicates that taking lactase before consuming dairy can significantly reduce gas and other digestive symptoms in people who have trouble digesting lactose (7).
5. Use Probiotics Strategically
Certain probiotic strains can help restore healthy gut bacteria balance and reduce gas:
Lactobacillus plantarum: Research has found that giving Lactobacillus plantarum to patients with irritable bowel syndrome significantly reduced their gas compared to those given a placebo (8).
Multi-strain probiotics: Studies show that a combination of several types of beneficial bacteria can significantly reduce overall symptoms (with flatulence being one of them) in patients with irritable bowel syndrome by 42% compared to a 6% reduction in the placebo group (9).
6. Try Herbal Remedies
Several herbs have been studied for their ability to reduce gas and improve digestive comfort:
Peppermint oil: Enteric-coated peppermint oil capsules work by relaxing the muscles of your digestive tract, allowing gas to move through more easily. Clinical research shows peppermint oil can significantly reduce gas – in one study, 79% of participants taking peppermint oil reported less gas compared to only 22% in the placebo group (10).
Ginger: This common spice may help reduce gas by improving digestion and making it easier to release gas. Research suggests that ginger can increase the relaxation of the muscle between your esophagus and stomach, potentially allowing for easier release of gas (11).
Turmeric (Curcumin): This powerful anti-inflammatory herb has shown promise for digestive issues, including persistent gas. In one study, 87% of people with gas-related digestive discomfort responded to treatment with turmeric, compared to only 53% in the placebo group (12).
Dietary Changes to Reduce Farting
7. Consider a Low-FODMAP Approach
FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are types of carbohydrates that can be difficult to digest and lead to excessive gas production when they’re fermented by gut bacteria.
Research shows that high FODMAP foods can significantly increase gas production compared to low FODMAP alternatives (13). Studies have found that following a structured approach to reducing high-FODMAP foods can lead to significantly less gas production and fewer symptoms (14).
Common high-FODMAP foods that may contribute to gas include:
- Onions and garlic
- Wheat-based products
- Certain fruits like apples, pears, and watermelon
- Beans and lentils
- Sugar alcohols (sorbitol, mannitol, xylitol)
- High-lactose dairy products
You don’t necessarily need to eliminate all these foods permanently. Many people find they can identify specific trigger foods and focus on reducing just those.
8. Handle Beans and Legumes Wisely
Beans and legumes have a reputation for causing gas, but research suggests this reputation may be somewhat exaggerated. One study found that less than 50% of participants reported increased gas when eating pinto or baked beans, and only 19% experienced increased gas with black-eyed peas (15).
If you do experience gas from beans, there are several ways to reduce it:
- Use enzyme supplements: Research shows that taking alpha-galactosidase (Beano) before eating beans can significantly reduce gas production (16).
- Proper preparation: Soak dried beans overnight and discard the soaking water before cooking to reduce some of the gas-causing compounds.
- Gradual introduction: Start with small portions and gradually increase your intake to allow your digestive system to adapt.
9. Adjust Your Dairy Consumption
Dairy products are a common source of gas, particularly for those with lactose intolerance. Research provides several approaches to reducing dairy-related gas:
Try low-lactose options: Studies show that low-lactose milk can significantly reduce gas and other digestive symptoms in people who can’t digest lactose well compared to regular milk (17).
Consider A2 milk: Conventional milk contains both A1 and A2 beta-casein proteins, but some people tolerate A2-only milk better. Research shows that milk containing only A2 beta-casein can result in significantly lower gas scores compared to conventional milk (18).
Try small amounts: You may not need to eliminate dairy completely. Research shows that in people who report severe lactose intolerance, limiting lactose intake to 240 ml (one cup) of milk or less per day often results in minimal gas symptoms (19).
10. Watch Out for Sweeteners and Sugar Alcohols
Many sugar-free products contain sugar alcohols (like sorbitol, xylitol, and mannitol) that can dramatically increase gas production and can also contribute to smelly gas. Research has demonstrated their significant effects on gas:
Isomalt: Research shows that consuming this common sweetener can significantly increase gas-related symptoms in both children and adults compared to regular sugar (20).
Sorbitol: Studies indicate that this sweetener can speed up bowel movements and significantly increase gas regardless of whether you consume it with meals or on its own (21).
Xylitol: Research comparing different sweeteners found that consuming 50g of xylitol can significantly increase digestive symptoms like gas compared to regular sugar (22).
Check ingredient labels on sugar-free gum, mints, candies, protein bars, and diet products, which often contain these gas-producing sweeteners.
Lifestyle Changes for Long-Term Improvement
11. Eat Slowly and Mindfully
How you eat can significantly affect gas production. Fast eating typically leads to swallowing more air, which passes through your digestive system and contributes to gas. This applies across all age groups – even infants experience more gas when they feed too quickly or swallow excess air.
Research on eating habits shows that meal timing and what’s in your meal can affect how gas moves through your intestines (23).
To reduce the amount of air you swallow:
- Take smaller bites and chew thoroughly before swallowing
- Put your fork down between bites
- Avoid talking while chewing
- Don’t use straws, which can increase air swallowing
- Avoid carbonated beverages
- Don’t chew gum or suck on hard candies, which can increase air swallowing
12. Establish Regular Exercise Habits
Regular physical activity does more than just help move gas through your system during a single bout of exercise – it improves your overall digestive function over time.
Research shows that regular physical activity can improve bowel movements and help waste move through your intestines faster, which can help reduce gas buildup (24).
Aim for at least 30 minutes of moderate exercise most days of the week. Even brisk walking can provide significant benefits for digestive health and gas reduction.
Eating Habits
13. Choose Fiber Wisely
Not all fiber affects gas production equally, so choosing the right types can help reduce gas:
Mixed soluble/insoluble fiber: Studies show that mixed fiber supplements can be more effective in relieving gas compared to single-source fibers like psyllium. In one study, 53% of patients reported improvement with mixed fiber (25).
Wheat bran: Unlike some other fiber sources, research suggests that wheat bran typically doesn’t increase gas, making it a good option for increasing fiber without side effects (26).
When increasing your fiber intake, do so gradually to allow your digestive system time to adjust. Suddenly adding large amounts of fiber can temporarily increase gas production.
14. Try Caloric vs. Zero-Calorie Drinks
The beverages you choose can affect how gas moves through your system. Interestingly, research shows that drinks containing calories can promote gas movement in the intestines, while zero-calorie beverages don’t have this effect (27).
This suggests that drinking beverages with some caloric content with meals may help move gas through your digestive system more effectively than zero-calorie options like diet sodas or plain water.
However, avoid carbonated beverages of any kind, as they introduce additional gas directly into your digestive system. Herbal teas, fruit juices (in moderation), or milk alternatives (if tolerated) can be good alternatives.
15. Know When to Seek Medical Help
While farting is normal and most gas-related issues can be managed with the strategies above, sometimes medical attention is warranted. Consider seeing a doctor if:
- You experience persistent abdominal pain or discomfort along with gas
- Your gas is accompanied by unexplained weight loss
- You notice changes in your bowel habits (diarrhea, constipation, or blood in stool)
- Your symptoms are significantly affecting your quality of life despite trying these remedies
- Your gas smells extremely foul, and this is a new development
These symptoms could indicate underlying conditions like irritable bowel syndrome, inflammatory bowel disease, or small intestinal bacterial overgrowth that may require specific medical treatments. Research has found a significant association between gas and small intestinal bacterial overgrowth in patients with certain digestive disorders (28).
For persistent or severe gas issues, treatments like targeted antibiotics (rifaximin) have shown effectiveness in clinical studies (29).
Conclusion
While passing gas is a normal bodily function that you can’t (and shouldn’t) eliminate, there are many evidence-based ways to reduce its frequency and odor when it’s causing discomfort or social embarrassment.
The most effective approaches include making strategic dietary adjustments, using targeted supplements like digestive enzymes and probiotics, and adopting lifestyle habits like regular exercise and mindful eating.