Gas happens to everyone. But when it becomes painful, frequent or hard to ignore, it can quickly take over your day. You may feel uncomfortably bloated or full after meals, deal with sharp stomach pain or swelling in your belly from trapped gas or wonder if something more serious is going on.
Your digestive system is constantly sending signals and gas is one of them. Most of the time, passing gas is harmless. But when it starts to affect your comfort or daily routine, it’s often a sign that something may be off balance.
“Gas and bloating are very common today and usually result from multiple overlapping factors, rather than one single cause,” said Lynna Alnimer, MD, a gastroenterologist with Banner - University Medicine. “What you eat, stress, exercise and even certain medications are just a few things that can play a role.”
Read on to learn what’s behind your symptoms and steps you can take to find relief.
How gas forms in your body
Gas is a normal part of digestion. It is made up of oxygen, nitrogen, carbon dioxide, hydrogen and methane. Most people pass gas 10 to 25 times a day, with more gas building up later in the day.
How gas feels and how it leaves your body depends on where it forms in your digestive tract. Gas forms in two main ways: from swallowing air and from digestion. And it is released in three main ways:
- Burping: Swallowed air released from the stomach
- Bloating: Gas trapped in the stomach or intestines, causing pressure and fullness
- Flatus: Gas that moves through the intestines and exits the body
Common causes of gas and bloating
Painful gas and bloating can have many triggers. Often, it’s a mix of food choices, digestion and daily habits.
Food and drink triggers
Many foods that support good nutrition can also increase gas, especially when eating in large portions or added too quickly to your diet.
Foods most likely to cause gas include:
- Ultra-processed foods like soda, chips, hot dogs and sugary cereals
- Cruciferous vegetables such as broccoli, cabbage, cauliflower and brussels sprouts
- Dairy products, including milk, ice cream and soft cheeses (due to lactose)
- Whole grains like wheat, barley and rye, especially in large amounts
- Onions and garlic
- High-fructose fruits such as apples, pears and mango
- Artificial sweeteners like sorbitol, mannitol and xylitol
- Carbonated drinks
“These foods cause gas largely because of fermentable carbohydrates and sugar intolerances like lactose,” Dr. Alnimer said. “It’s not about ‘bad’ foods. It’s about how your gut processes certain carbohydrates.”
More gas-friendly alternatives:
- Lean proteins like chicken, turkey, fish and eggs
- Low-FODMAP vegetables such as carrots, cucumbers, spinach, zucchini and bell peppers
- Lower-fructose fruits, including berries, grapes, kiwi, papaya and oranges
- Fermented foods like yogurt with live cultures and kefir, which are often better tolerated than regular dairy
- Helpful additions such as ginger, fennel, peppermint, and cumin may ease bloating
Watching your portion sizes, eating slowly and spreading your food throughout the day can also reduce symptoms.
Medications that can cause gas and bloating
Some medications affect how quickly food moves through your digestive tract or how your gut bacteria work.
One group getting more attention today is GLP-1 receptor agonists, such as Ozempic and Wegovy, which are used for diabetes and weight management.
“These medications slow gastric emptying, which can increase bloating and gas especially when starting or increasing doses,” Dr. Alnimer said.
Other medications that may contribute to gas include:
- NSAIDs, which can irritate the stomach lining
- Antibiotics, which can alter gut bacteria
- Iron supplements
- Some antidepressants
If gas started after a new medication, talk with your health care provider about whether adjustments may help.
Prebiotics and probiotics
Gut health plays a major role in gas and bloating but more isn’t always better.
Prebiotics are types of fiber that feed healthy gut bacteria. They’re found in onions, garlic, leeks, asparagus, bananas, oats, beans and lentils.
“When gut bacteria ferment prebiotics, gas is produced as a natural by-product,” Dr. Alnimer said. “Prebiotics are more likely than probiotics to cause gas, especially when you increase suddenly.”
On the other hand, probiotics are live, beneficial bacteria found in yogurt with live cultures, kefir, sauerkraut, kimchi and miso. Gas from probiotics is usually short-lived as your gut adjusts.
Ways to balance them both:
- Go slow when adding fiber
- Avoid adding large amounts of prebiotics and probiotics at the same time
- Focus on variety and moderation
- Pay attention to how your body responds
“A simple approach is pairing one probiotic food with moderate fiber, rather than high-dose supplements and multiple fermentable foods at once,” Dr. Alnimer said.
Non-food causes of excess gas
Even with a healthy diet, gas and bloating can get worse. Here are other factors that can contribute:
- Stress: Your gut and brain are closely connected. Stress can change how your digestive system moves and how sensitive it feels.
- Poor or irregular sleep: Lack of sleep can disrupt digestion. It can mess up your hormones and how your gut moves food through your body.
- Inactivity: Lack of physical activity or exercise slows digestion, allowing gas to build up.
- Hormonal changes: Hormone shifts, especially around your period, pregnancy or menopause, can slow digestion and cause fluid retention.
- Digestive problems: Frequent or severe bloating may be caused by conditions like irritable bowel syndrome, small intestinal bacterial overgrowth and celiac disease.
Tips to relieve gas and bloating
Relief often starts with small, simple changes. Here are some things you can try:
- Eat slowly and mindfully: Take smaller bites, chew well and avoid rushing through food. Avoid chewing gum and drinking through straws.
- Watch portion sizes: Large meals can overwhelm your digestive system. Eat smaller meals throughout the day.
- Identify trigger foods: Keep a food and symptom journal to spot patterns.
- Stay hydrated: Drinking enough water helps keep digestion moving and prevents constipation, which can trap gas.
- Move your body: Gentle movement helps gas move through your digestive tract. Take a 10 to 20 minute walk after meals. Try gentle stretching or yoga.
- Practice stress management: Lower stress by trying deep breathing, meditation or mindfulness.
- Get quality sleep: Keep a consistent sleep schedule and maintain healthy sleep habits.
“Digestive comfort isn’t just about what you eat; it’s also about how your body processes food,” Dr. Alnimer said. “Supporting quality sleep, stress levels and movement can make a big difference in gas symptoms, even without changing your diet.”
When to see your health care provider
Occasional gas and bloating are normal. But you should see a provider if you notice:
- Ongoing or worsening bloating
- Severe or chronic abdominal pain
- Fever, fatigue or anemia
- Unexplained weight loss
- Blood in stool
- Changes in bowel habits that don’t improve
- Vomiting or difficulty swallowing
“These symptoms can indicate conditions such as inflammatory bowel disease, infections, malabsorption disorders or other gastrointestinal diseases that require medical attention,” Dr. Alnimer said.
Bottom line
Gas is a normal part of digestion but ongoing pain and bloating don’t have to be. With the right mix of diet adjustments, lifestyle support and medical guidance, relief is often within reach.
If gas, bloating or abdominal pain is affecting your quality of life, contact a provider or a Banner Health specialist.
