Most adults pass gas about 10 times a day, with up to 20 times still considered normal. If you’re dealing with more than that, or your gas is particularly odorous or uncomfortable, the fix usually comes down to what you eat, how you eat, and what’s happening in your gut. Here’s what actually works.
Why Gas Happens in the First Place
Flatulence comes from two sources: swallowed air and bacterial fermentation in your large intestine. The fermentation piece is the bigger driver. When carbohydrates reach your colon without being fully absorbed in the small intestine, gut bacteria break them down and produce hydrogen, methane, and other gases as byproducts. The more undigested carbohydrates that reach your colon, the more gas you produce.
Swallowed air contributes too, though most of it comes back up as burps rather than traveling all the way through. Still, certain habits push more air into the digestive tract than necessary, and that air has to exit somewhere.
Cut the Foods That Ferment the Most
Certain carbohydrates are poorly absorbed in the small intestine and ferment aggressively once they hit the colon. These are sometimes grouped under the term FODMAPs, and they’re the most common dietary cause of excessive gas. The biggest offenders include:
- Beans and lentils, which contain complex sugars your body can’t break down on its own
- Dairy products like milk, yogurt, and ice cream (especially if you’re lactose intolerant)
- Wheat-based foods such as bread, cereal, and crackers
- Certain vegetables, particularly onions, garlic, artichokes, and asparagus
- Certain fruits, especially apples, pears, cherries, and peaches
You don’t need to eliminate all of these permanently. The practical approach is to pull back on the most likely culprits for two to three weeks, then reintroduce them one at a time. This lets you identify which specific foods cause problems for you, since everyone’s gut bacteria respond differently. Many people find they can tolerate small portions of trigger foods without issue but run into trouble with larger servings.
Change How You Eat, Not Just What
Swallowing excess air, known as aerophagia, adds to the gas load in your digestive tract. The most common culprits are everyday habits you might not think about:
- Eating too fast or talking while eating
- Chewing gum or sucking on hard candy
- Drinking through straws
- Drinking carbonated beverages
- Smoking
The fix is straightforward: chew slowly, swallow one bite before taking the next, and have conversations after meals rather than during them. Swap carbonated drinks for still water or tea. If you use a straw out of habit, try sipping directly from the glass instead. These changes sound minor, but for people whose gas is partly driven by swallowed air, the difference can be noticeable within days.
Stress and anxiety can also increase air swallowing. Some people develop a pattern of gulping air as a nervous tic without realizing it. If you suspect this applies to you, a behavioral health specialist can help you recognize and retrain the pattern.
Enzyme Supplements That Actually Help
Two types of digestive enzyme supplements have solid evidence behind them, and both work by breaking down specific carbohydrates before they reach your colon.
If dairy is the problem, a lactase supplement taken just before eating can reduce gas significantly. In a controlled study, lactose-intolerant patients who took lactase before consuming lactose saw a 55% reduction in the hydrogen their gut produced, along with clear improvements in bloating, gas, and abdominal pain. The key is timing: take it within five minutes before your first bite of dairy, not after symptoms start.
If beans, lentils, or cruciferous vegetables are the issue, an alpha-galactosidase supplement (sold under brand names like Beano) breaks down the complex carbohydrates in those foods that your body can’t digest on its own. Swallow a capsule right before your first bite or within 30 minutes of starting the meal. It won’t help if you take it hours later.
Both of these supplements target specific food intolerances. They won’t do much if your gas comes from a different source.
Over-the-Counter Gas Relief
Simethicone (the active ingredient in Gas-X and similar products) is the most widely available option at pharmacies. It works by reducing the surface tension of gas bubbles in your digestive tract, causing small bubbles to merge into larger ones that are easier to pass. This can relieve the uncomfortable pressure and bloating that come with trapped gas. One important distinction: simethicone doesn’t reduce how much gas your body produces. It just helps move existing gas out more efficiently.
Enteric-coated peppermint oil capsules are another option worth trying, particularly if your gas comes with cramping or a sense of abdominal tightness. Peppermint oil relaxes the smooth muscle in your intestinal wall, which can ease spasms and help gas pass. In one clinical trial of patients with irritable bowel syndrome, 79% of those taking peppermint oil reported improvement in flatulence, compared to just 22.5% on placebo. The enteric coating matters because it prevents the oil from dissolving in your stomach (which can cause heartburn) and delivers it to the intestines where it’s needed.
Do Probiotics Reduce Gas?
The evidence here is mixed, and most probiotic products on the market haven’t been tested specifically for flatulence. A recent meta-analysis of clinical trials found that most well-studied strains, including several popular ones, did not significantly reduce gas. One exception stood out: a strain called Bacillus coagulans (specifically the Unique IS2 strain) reduced the severity of flatulence along with bloating, abdominal pain, and other digestive symptoms in IBS patients.
If you want to try a probiotic for gas, look for that specific strain on the label rather than grabbing a generic product. Give it at least four weeks, since changes to gut bacteria composition take time. And keep your expectations realistic. Probiotics are unlikely to solve a gas problem that’s driven by a specific food intolerance or swallowed air.
When Gas Signals Something Else
Excessive gas on its own is almost always a dietary or behavioral issue, not a sign of serious disease. But gas that comes alongside other symptoms can point to conditions that need medical attention. Watch for unintentional weight loss, blood in your stool, persistent diarrhea or constipation, ongoing heartburn, or vomiting. These combinations can indicate conditions like celiac disease, inflammatory bowel disease, or other digestive disorders where flatulence is a symptom rather than the core problem.
Loose-fitting dentures are another overlooked cause. Poorly fitting dentures increase saliva production, which makes you swallow more often and ingest more air. If you wear dentures and have noticed worsening gas, getting them refitted can help. Similarly, if you use a CPAP machine for sleep apnea, excess air pressure can push gas into your digestive tract overnight. Adjusting the pressure settings or switching to an auto-adjusting machine often resolves this.