The following dietary changes may help reduce the amount of
gas your body produces or help gas move more quickly through your system:
Try to identify
and avoid the foods that affect you the most. Foods that cause gas problems for
many people include beans, onions, broccoli, Brussels sprouts, cauliflower,
artichokes, asparagus, pears, apples, peaches, prunes, sugar-free candies and
chewing gum, whole-wheat bread, bran cereals or muffins, milk, cream, ice
cream, ice milk, and beer, sodas and other carbonated beverages.
Try cutting back
on fried and fatty foods. Often, bloating results from eating fatty foods. Fat
delays stomach emptying and can increase the sensation of fullness.
Temporarily cut
back on high-fiber foods. Add them back gradually over weeks. If you take a
fiber supplement, try cutting back on the amount you take and build up your
intake gradually. If your symptoms persist, you might try a different fiber
supplement. Be sure to take fiber supplements with at least 8 ounces of water
and drink plenty of liquids throughout each day.
Reduce your use of
dairy products. Try using low-lactose dairy foods, such as yogurt, instead of
milk. Or try using products that help digest lactose, such as Lactaid or Dairy
Ease. Consuming small amounts of milk products at one time or consuming them
with other foods also may make them easier to digest. In some cases, however,
you may need to eliminate dairy foods completely.
Over-the-counter remedies
Some products may help, but they aren't always effective.
Consider trying:
Beano. Add Beano
to beans and vegetables to help reduce the amount of gas they produce. For
Beano to be effective, you need to take it with your first bite of food. It
works best when there's only a little gas in your intestines.
Lactase
supplements. Supplements of the enzyme lactase (Lactaid, Dairy Ease), which
helps you digest lactose, may help if you are lactose intolerant. You might
also try dairy products that are lactose-free or have reduced lactose. They're
available at most grocery stores.
Simethicone.
Over-the-counter products that contain simethicone (Gas-X, Gelusil, Mylanta,
Mylicon) help break up the bubbles in gas. Although these products are widely
used, they haven't been proven effective for gas and gas pain.
Activated
charcoal. Charcoal tablets (CharcoCaps, Charcoal Plus, others) also may help.
You take them before and after a meal. They're available in natural food stores
and many drugstores.
Lifestyle and home remedies
The following modifications to your lifestyle may help
reduce or relieve excess gas and gas pain:
Try smaller meals.
Eat several small meals throughout the day instead of two or three larger ones.
Eat slowly, chew
your food thoroughly and don't gulp. If you have a hard time slowing down, put
down your fork between each bite.
Avoid chewing gum,
sucking on hard candies and drinking through a straw. These activities can
cause you to swallow more air.
Don't eat when
you're anxious, upset or on the run. Try to make meals relaxed occasions.
Eating when you're stressed can interfere with digestion.
Check your
dentures. Poorly fitting dentures can cause you to swallow excess air when you
eat and drink.
Don't smoke.
Cigarette smoking can increase the amount of air you swallow.
Exercise. Physical
activity may help move gas through the digestive tract.
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