The 4 ways to relieve trapped wind and beat the bloat fast

TRAPPED wind can be very uncomfortable and a quite literal pain to get rid of.

Most people tend to pass gas about 14 times a day, with it not always a smooth process.

Gas is a very normal part of the day to day functioning of your digestive system

It is created when the bacteria that live in your large intestine break down certain food.

Carbs, for example, can take longer to break down and often reach the large intestine without being fully digested.

They can then go through a fermentation process, which produces air bubbles and comes out as gas.

Swallowing air can also cause bloating, as it gets into the digestive tract and struggles to pass through as easily as usual.

Food intolerances can also cause gas trouble – such as lactose intolerances.

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Milk sugar doesn't get completely absorbed, so it's used by bacteria to make gas.

As pockets of air make their way out of your body, some can build up in the intestines and cause bloating or stomach cramping.

Usually this will clear up without the need for any treatment, but there are a few methods you can try to ease any symptoms.

Take probiotics

These can help reduce gas and relieve stomach discomfort caused by excess gas.

Not all probiotics work the same for every person, with experts saying it's hard to work out exactly which you should use.

But research has indicated that the strain Bifidobacterium is useful for relieving excess gas.

Get exercise

It has been proven that exercise lessens the feeling of being bloated.

When you are moving your intestines are encouraged to more gas quickly through the digestive system.

Two methods of gas moving exercise include:

  • lying on your back moving your legs in a bicycle motion
  • having a short walk after eating

Certain yoga poses can really help get things moving and shift your insides.

Child's pose – which involves kneeling on the floor before reaching your arms to the floor – is a good one.

And another is the seated twist – which involves sitting with crossed legs and turning to the side before repeating the process on the other side.

Peppermint oil

Some evidence has found peppermint oil can relieve the feelings of constipation, bloating and excess gas.

This is because peppermint has antispasmodic qualities – which stops your colon from having involuntary muscle contractions.

One study published in 2014 found IBS patients who had peppermint oil saw a real improvement in their stomach pain.

You can get hold of it through capsules, taking one an hour before eating – or even a peppermint tea will help after a meal.


Using a heating pad can help tackle stomach pain caused by gas.

One study found using a heating pad of 104 degrees Fahrenheit on the stomach can relieve pain for about an hour.

This is due to your body switching on heat receptors, which deactivates the pain receptors.

If none of these work, Jo Webber, Head of Herbal Education at Pukka and Ayurvedic practitioner previously told the Sun there are other things you can do to cut the bloating.

She recommended the use of herbs and spices to combat inflammation and bloating.

Jo recommended cardamon, cumin, fennel, ginger, turmeric and cinnamon.

She said that these can be added to foods or consumed in herbal teas to help banish the bloating.

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