Abdominal Gas and Bloating: Causes and Remedies

Persistent or excessive abdominal gas and bloating can signal poor digestive health, which is often linked to inadequate bile flow, microbial imbalances, or a lack of adequate stomach acid. 

Discover common causes of gut discomfort and learn how to support a healthy digestive system and reduce gas and bloating with simple but effective home remedies. 

What causes abdominal gas and bloating?

Most people pass gas and experience occasional abdominal bloating, which is a normal process that occurs as intestinal muscles move food and air through the digestive tract. 

However, excess air or gas trapped in the small intestine can lead to significant discomfort, abdominal pressure, and visible bloating.

Passing gas, also called flatulence, often results from swallowing too much air while eating, chewing gum, or sucking on hard candy. Poorly fitting dentures can also increase swallowed air and associated gut problems. 

Drinking carbonated beverages introduces carbon dioxide into the digestive tract, which can trap excess air and contribute to gas pain.

However, in some cases, excess gas in the digestive tract can be linked to small intestinal bacterial overgrowth (SIBO) or an imbalance of bacteria in the colon, especially if gas is accompanied by an unpleasant odor. 

Eating habits also play a significant role in triggering uncomfortable symptoms, as high-carb or high-fiber foods tend to result in more gas as they’re broken down by bacteria in the intestines.

While harmless bacteria help break down indigestible carbohydrates, a process which naturally generates certain gases, the overgrowth of potentially pathogenic microbes can disrupt this balance and lead to excessive fermentation, bloating, and discomfort.

“Sluggish digestion, often caused by low stomach acid or poor bile flow, can leave food only partially digested,” explains Dr. Berg. “This provides excess fuel for bacterial fermentation, leading to increased gas production and bloating.”

Watch the video below to learn how to alleviate abdominal gas and bloating. 

Natural ways to relieve gas and bloating

Excess gas and bloating can be uncomfortable, but simple lifestyle and dietary strategies can often provide significant improvements and help alleviate discomfort.

Here are four steps you can take to relieve too much gas and abdominal bloating. 

1. Reduce carbohydrates and fiber-rich foods 

Because starches, such as sugars, carbohydrates, and dietary fiber, serve as fuel for gut microbes, a high-carb diet can promote excessive fermentation, leading to bloating, gas, and other uncomfortable gut symptoms, including reflux or belching. 

This explains why following a low-carb diet, such as Healthy Keto®, not only supports weight loss but also helps reduce gas production, ease bloating, and improve overall digestive comfort.

Research published in Nutrients confirms this, stating that a low-carb ketogenic diet modulates microbial gut diversity, which has been associated with various metabolic, hormonal, and digestive benefits. 

2. Support optimal stomach acidity

Adequate concentrations of stomach acid are essential for breaking down food efficiently. Low gastric acidity can allow partially undigested carbohydrates and protein to reach the large intestines, where they’re metabolized by gas-producing bacteria. 

Supporting optimal stomach acidity can help alleviate common symptoms related to excess gas, including bloating, belching, and discomfort.

Simple strategies to enhance gastric acidity include slowing down while eating, chewing food thoroughly, and taking a diluted apple cider vinegar drink before or with meals to aid digestion.

Additionally, intermittent fasting can help maintain optimal stomach acid levels as fasting allows the stomach to concentrate digestive acids, which supports overall digestion and helps reduce gas and bloating.

3. Promote bile flow 

Maintaining healthy bile flow is vital for effective fat digestion and helps move food through the digestive tract. 

Supporting optimal gallbladder function and bile production through a nutritious high-fat diet and adequate hydration can reduce excessive gas accumulation and improve overall digestive health.

Some of the best foods to support bile flow include:

• Healthy fats such as extra virgin olive oil and coconut oil
• Bitter greens, including dandelion greens, arugula, endive, and chicory
• Beets and beet greens 
• Choline-rich foods, including egg yolks and beef liver
• Lemons and limes

4. Keep a food diary  

Unidentified sensitivities to certain foods can contribute to impaired digestive health and microbial imbalances, both linked to an increased risk of gut issues, gas, and bloating.

Tracking the foods you eat and noting gas symptoms can help identify triggers and allow you to avoid those that cause excessive gas and bloating, making it easier to manage digestive discomfort.

Common culprits include dairy products, especially for those with lactose intolerance, as well as highly processed foods, artificial sweeteners, soy, gluten-containing products, and high-carb or fiber-rich foods.

Foods that support healthy digestion 

Supporting healthy digestion involves prioritizing foods that promote efficient stomach acid production, bile flow, and smooth movement of food through the digestive tract.

Here are some of the best foods to support gut health.

1. Fermented foods

Fermented foods, such as yogurt, kefir, sauerkraut, kimchi, and miso, are rich sources of beneficial probiotic bacteria that help promote a balanced gut microbiome, supporting digestion and reducing gas and bloating.

2. Nourishing fats

Healthy fats, such as grass-fed butter, ghee, avocado, oily fish, lard, and extra-virgin olive oil, support bile flow, which is vital for optimal digestive functions. 

In addition, unlike high-carb foods that can cause fermentation and bloating, nourishing fats help slow the digestive process, allowing for more thorough breakdown and absorption of nutrients. 

This results in fewer undigested food particles reaching the intestines, reducing the microbial production of gas and associated gut discomfort.

3. Magnesium-rich foods

Magnesium is a vital mineral needed for optimal muscle function, including the smooth muscles of the digestive tract that keep food moving through the intestines. 

Regularly consuming foods rich in magnesium promotes regular bowel movements, significantly reducing the risk of constipation, a common cause of bloating and trapped gas. 

Top dietary sources of magnesium include:

• Leafy green vegetables
• Pumpkin seeds
• Almonds
• Avocados 
• Dark chocolate

4. Herbs and spices 

Various herbs and spices naturally support digestion by stimulating the production of stomach acid, bile flow, and intestinal motility. 

Cayenne pepper, ginger, garlic, turmeric, and oregano are especially beneficial for supporting gut function, according to evidence published in Food Chemistry. 

Regularly incorporating these herbs and spices can help ease bloating, reduce gas, and calm abdominal discomfort after meals.

Tips for preventing gas and bloating

Gas and bloating are common digestive issues that are influenced by diet, gut bacteria diversity, and lifestyle habits. 

Here are four simple strategies that can help prevent digestive discomfort.

1. Support a diverse microbiome

In addition to fermented foods, prioritizing nutrient-rich, minimally processed whole foods is vital for supporting microbial balance, digestive resilience, and overall health.

Incorporating prebiotic foods such as asparagus, garlic, onions, chicory root, and Jerusalem artichokes provides beneficial fibers that feed healthy gut bacteria, helping them thrive and support a more diverse, balanced microbiome.

A study published in the Journal of Functional Foods supports this, summarizing, “Flatulence is associated with other symptoms such as bloating and abdominal pain. Gaseous products are influenced by host diet and gut microbiota composition.”

2. Practice fasting 

Both intermittent and prolonged fasting routines are excellent tools to support digestive health and reduce the risk of gut issues, including gas and bloating.

Fasting allows the digestive system time to rest and supports more complete digestion between meals. This can help reduce the buildup of undigested food that fuels gas-producing bacteria.

3. Choose organic produce whenever possible 

Non-organic and genetically modified (GMO) produce is typically treated with herbicides and pesticides that can irritate the gut lining and disrupt microbial balance, both of which may contribute to gas and bloating. 

Choosing organic and non-GMO produce whenever possible helps reduce exposure to these chemicals, supporting a healthier microbiome and overall better digestive health.

4. Incorporate gut-soothing herbal teas 

Herbal teas such as ginger, peppermint, chamomile, and fennel tea can help relax intestinal muscles, which can ease gas buildup and relieve bloating naturally.

When bloating could signal a deeper issue

Occasional gas and abdominal bloating typically aren’t a medical concern and are often caused by excessive air swallowing or normal digestive processes. 

However, persistent or severe bloating, especially when accompanied by abdominal pain, changes in bowel habits, or other symptoms, may indicate an underlying health condition.

Conditions such as irritable bowel syndrome (IBS), celiac disease, motility disorders, bowel obstruction, or scar tissue in the intestines can all contribute to chronic bloating. 

If bloating is frequent, severe, or accompanied by blood in the stool, unexplained weight loss, or ongoing pain, it’s crucial to seek medical attention to rule out serious underlying conditions.

A healthcare provider can order blood tests, imaging studies, and other medical evaluations to identify the root cause of digestive issues and formulate an individual treatment plan.

FAQ

Sources

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC8747023/ 
2. https://www.sciencedirect.com/science/article/pii/S0308814622032484 
3. https://www.sciencedirect.com/science/article/pii/S1756464622004376