Gas is a normal part of life. Everyone has gas in their stomach and intestines at all times, though you may not always realize it or feel it.
“Gas is air in our intestines made up of different gases, including nitrogen, hydrogen, carbon dioxide, methane and oxygen,” says Akeek Bhatt, MD, a gastroenterologist at OhioHealth Marion General Hospital in Marion, Ohio.
“The gas comes from air we swallow as we breathe, eat, and swallow and as a by-product of digestion of the foods we eat and fermentation of digested foods by bacteria that live in our gut — our intestinal microbiome,” says Dr. Bhatt. “We expel this gas by belching and farting, which is a normal process.”
- Tenderness or bloating in the stomach
- Distended (visibly larger) belly
- A sharp pain or dull ache in your abdomen
- Pain, pressure, or discomfort in your right or left side, chest, or back
Everyone gets painful gas from time to time. But if it happens often or causes you significant discomfort, you may need to make some changes to your routine or see a doctor. Here’s what to know about why bad gas pain can happen, how to get relief, and when to see a doctor.
Causes of Bad Gas Pain
Several factors can lead to painful gas. One major culprit may be what you eat.
“Some foods are more fermentable (meaning easily broken down) by bacteria than others, especially carbohydrates, which can contribute to gas and bloating,” says Laura Manning, MPH, RDN, a registered dietitian-nutritionist and clinical nutrition manager at the Susan and Leonard Feinstein IBD Clinical Center at Mount Sinai Hospital in New York City.
“The fermentation process occurs when the bacteria in our colons break down these carbohydrates and produce short-chain fatty acids and gas that may cause bloating or flatulence,” says Manning. “When carbohydrates end up in the colon without being absorbed, it can be due to possible causes such as lactose intolerance, fructose intolerance, consuming foods high in polyols, or sugar alcohols, and excess fiber.”
Manning notes that gas pain can also be a symptom of an infection or digestive condition, such as:
6 Ways to Relieve Bad Gas Pain
If you’re struggling with painful gas, there are steps you can take to find relief. Consider the following six tips.
1. Be Careful With High-Fiber Foods
If you want to reduce gas, it could help to start with your diet — specifically, your fiber intake.
If you’re introducing more fiber into your diet, it’s recommended to slowly increase the amount of fiber you consume over time to allow the body to adjust, Manning says. Common sources of fiber include:
- Bananas
- Refined grains
- Fruits with or without the skin
- Whole grains
- Kale
- Beans
If you’re not sure how much fiber you need, or if you feel that fiber-rich foods are worsening painful gas for you, talk to your doctor or a registered dietitian-nutritionist. They can help you figure out a solution that works for you.
2. Limit or Avoid Trigger Foods
- Onions
- Garlic
- Broccoli
- Asparagus
- Cabbage
- Apples
- Avocados
- Bananas
- Leeks
- Mushrooms
- Beans
- Lentils
- Chickpeas
- Breads containing wheat, rye, or barley
- Breakfast cereals
- Cashews
- Pistachios
“Temporarily limiting these foods may be helpful as you identify what foods in your diet cause increased gas,” Manning says. “But working with a registered dietitian (to identify trigger foods) would be most beneficial.”
3. Drink Slowly and Limit Carbonated and Artificially Sweetened Drinks
Many people enjoy having a beverage alongside their meals, but doing so may have downsides for your digestive system. It can create a feeling of excess fullness or discomfort, and drinking too quickly can cause trapped gas, Manning says. “Never gulp or guzzle drinks as this can cause you to swallow air,” she says. “Sip beverages slowly over a course of time.”
Carbonated beverages, pre-workout drinks, protein shakes, and chewing gums can also increase gas, especially when they contain artificial sweeteners, which the body has a hard time digesting. “This includes sugar alcohols such as sorbitol, mannitol, maltitol, and xylitol, which can cause GI upset including gas, bloating, and even diarrhea,” Manning says.
4. Try to Avoid Swallowing Air
Swallowing air, or aerophagia, can fill your stomach with air and cause pressure and distension. “If swallowed air enters the body, it needs to leave as passed gas or a burp,” Manning says. “The air that we do not burp out continues to travel along the digestive tract and can continue to cause pressure and distention.” Common activities that may cause you to swallow air include:
- Drinking large volumes of liquids
- Vigorous exercise that causes you to swallow extra air during heavy breathing
- Chewing gum
- Sucking on hard candies
- Smoking
- Eating too quickly
- Talking while chewing
- Using loose dentures
Certain health conditions may also cause you to swallow more air. “People under stress or anxiety may swallow more frequently, leading to more air intake,” Bhatt says.
Additionally, “breathing through the mouth because of nasal congestion can cause you to swallow more air, especially during eating or talking,” Bhatt says.
5. Eat Smaller, More Frequent Meals
Smaller, more frequent meals instead of fewer, larger meals can improve gas and discomfort. “Take your time while eating and chew your food well,” Manning says. “Eating too quickly can cause you to swallow more air and lead to bloating and gas.”
It’s best to avoid going more than four hours without eating, Manning says. Aim for consistent timing with meals and snacks. “This can help avoid stomach upset and prevent overeating at the next meal,” she says.
6. Go for a Walk After You Eat
One effective way to improve gas is to take a walk after meals, says Asma Khapra, MD, a gastroenterologist at Gastro Health in Fairfax, Virginia.
“Improving motility of the gut helps move things along and prevent air trapping,” she says. “In general exercise is important. Your colon is a muscle and needs to be kept in motion.”
When Should You See a Doctor for Bad Gas Pain?
If you’ve tried adjusting your diet or other parts of your routine but your excess gas won’t go away, reach out to your primary care provider or a gastroenterologist for help.
“Ultimately if the gas is interrupting your quality of life and hindering you from doing your daily activities, you should see your doctor,” Dr. Khapra says. “Also if any alarm signs occur, such as bloody stool, sudden bowel changes, and weight loss, this is a good time to seek medical care quickly.”
The Takeaway
Gas can cause uncomfortable symptoms like pain, tenderness, and bloating, but there are lifestyle changes you can make to find some relief. Try limiting or avoiding trigger foods known to cause gas, introduce fiber into your diet slowly, limit carbonated beverages, eat smaller, more frequent meals, and avoid swallowing air through habits like chewing gum, smoking, and talking while chewing. If you’ve tried these changes and still experience frequent and severe gas, see your primary care provider or a gastroenterologist.
