Relief from Bloating by Changing Diet

The first thing to do is to avoid the foods you know can cause gas. The exact list differs from person to person, but suspect foods include whole-grain bread, whole-grain flour, Ezekiel 4:9 bread, whole grain crackers and pizza crust, tofu, soy milk, soybeans, raisins, prunes, popcorn, nuts, peanuts, peanut butter, beans, lentils, eggs, eggplant, dairy products (if lactase deficient), cabbage family vegetables, chili, corn, apples, and apricots.

Sugar-free gum and sugar-free candies are another problem area. The zero-calorie sugar substitutes xylitol and sorbitol also can cause gas. They contain complex carbohydrates that don't break down into sugars that can be absorbed into the bloodstream. They remain in the intestine where they are broken down by bacteria, releasing gaseous by products. Chewing sugar-free gum sweetened with xylitol and sorbitol is especially gas-inducing, since every chew forces air down the digestive tract.

It may also be necessary to change your drinking habits. Beer, contrary to popular belief, does not cause gas. The hops in beer can actually settle the stomach. Soft drinks made with carbonation, however, cause bloating, as does anything you drink through a straw. If you have to drink a liquid made with carbonation, at least don't drink it through a straw.

What relieves bloating?

Mint and peppermint are the world's most popular natural remedies for bloating and gas. In any form except a xylitol- or sorbitol-sweetened hard candy, these herbs settle nervous stomach and calm the muscles lining the intestines. There may still be some release of gas, but it won't be as frequent or as noisy.

Peppermint is helpful after a fatty meal. It stimulates the liver to release bile, which dissolves fat. If fat is evenly distributed in the feces, the bowels move with less cramping. People who have gallstones or bile duct disease, however, should not use peppermint.

In Latin America, manzanilla or chamomile teas are a popular remedy for bloating. They block food allergies that can cause intestinal inflammation and bloating. Don't bring the water you use to make chamomile tea to a full boil before making a tea, since this causes evaporation of the essential oil that settles the stomach.

Ginger in foods and squeezed with juices settles the stomach as well. It increases the rate at which food passes through the intestines, giving bacteria less time to ferment fibers. This reduces gas buildup. As a precaution, people who take prescription blood thinners should not use ginger, although there are not actual cases of ginger interactions with these drugs, and the possibility is only theoretical.

Adding ginger to your food may stop bloating. Ginger counteracts biochemical changes that occur after eating high-fat meals including Asian stir-fries. Specifically, it deactivates Platelet Activating Factor (PAF), a hormonal agent of gastrointestinal inflammation. It increases the rate at which food passes through the intestines, reducing the amount of bacterial fermentation in the gut. This reduces the buildup of gas.

Fennel seed added to cooking and fennel seed teas stop intestinal spasms that can cause loud eruptions of gas, and can be very soothing. Just be sure you take fennel seed or fennel seed tea, not essential oil of fennel seed. The essential oil can be irritating to the mouth and throat.

Eating right is the best way to handle bloat. Avoid the foods you know will give you gas, and, when you can't, drink herbal teas for quick relief. If you are not sure what foods are causing your bloating, it may be time to take additional steps. Keeping a food diary offers helpful insights into problem foods, and your doctor may have answers that you don't.