Tips to Help Control Gas and Bloating

Many people experience gas and bloating which can be uncomfortable and embarrassing.  Bacteria are found in the intestines and help to break down and digest foods.  This bacteria also produces gas.  Many foods are linked to intestinal gas, such as:

  • Beans and lentils
  • Asparagus, broccoli, Brussels sprouts, cabbage, and other vegetables
  • Fructose (a natural sugar found in artichokes, onions, pears, wheat, and some soft drinks
  • Lactose (the natural sugar found in milk)
  • Fruits, oat bran, peas, and other foods high in soluble fiber
  • Corn, pasta, potatoes, and other foods rich in starch
  • Sorbitol (an artificial sweetener)
  • Whole grains, such as brown rice, oatmeal, and whole wheat

It is important to note that all of these foods will not cause intestinal gas in everyone.  Likely, you will have a few foods that cause you to experience gas.  You can help find out which foods are making you experience symptoms of gas by experimenting and keeping ad food diary.  You can experiment with foods that you suspect are causing you to have gas.  If you eat a food that you are suspecting causes gas for you and it does not, wait a day and try another food that you may be suspecting.  Keeping a food diary will help you to evaluate foods that you may be eating that you are causing intestinal gas.  Keep a log of the foods that you eat.  When you experience gas and bloating, you will be able to look back at the foods that you have eaten that may be creating your symptoms.

Other steps that you can take to avoiding embarrassing gas include taking a supplement, avoiding swallowing air and being physically active.  You can take a supplement which contains digestive enzymes that will help to break down hard-to-digest foods.  The enzyme lactase is available for you to purchase over the counter and will help you if you have intestinal gas after eating dairy products.  Beano is a product that helps to break down the sugars found in beans that can produce gas.  Beano can also be purchased over the counter.


1.  “Intestinal Gas (Belching, Bloating, Flatulence).”  MeidcineNet.  MedicineNet, Inc.  April 18, 2012.  Web 2 Dec 2013.

2. “Secrets to Gas Control.”  WebMD.  WebMD, LLC.  September 17, 2012.  Web 2 Dec 2013.