Trapped wind & gas: common causes and simple remedies for relief

If you’ve ever felt that sharp, uncomfortable pressure from bloating, you’ll know it’s no joke. But you don’t have to suffer in silence – there are plenty of simple things you can try to ease the discomfort and find relief. Just remember, if you feel bloated regularly, the NHS recommends checking in with your doctor to rule out anything more serious.

We’ll discuss the best ways to tackle gas-related stomach pain (including a few natural remedies), but first, let’s get into what’s really going on inside.

Some gas (especially after eating) is expected. In fact, an average person burps up to 30 times a day and passes gas 8–14 times.⁴

But for some, gas builds up more easily or feels more uncomfortable, leading to trapped gas symptoms like:^1,3-5

So, why does trapped wind happen, and what causes excessive gas production?

Fizzy drinks are major culprits. Loaded with carbon dioxide, they add extra gas to your stomach with every sip.² Even chewing gum can increase the amount of air you swallow without realising.^2,6

But it’s not just how you eat – it’s what you eat and drink alongside your meals. Certain foods can naturally ramp up gas production as they’re broken down by bacteria in your intestines.³˒⁶ These include:

Common gas boosters? Pulses, fruits and vegetables, whole grains and dairy products often top the list.³ But before you panic – these foods are an important (and healthy!) part of your diet, and gas is a completely normal by-product of digestion. You don’t need to cut them out altogether, but if you notice certain foods make you especially uncomfortable, it may help to keep track and adjust your intake.

And, if you have a food intolerance (like lactose or wheat) or irritable bowel syndrome, the foods you’re sensitive to may trigger even more gas.^3,7

For example, people with inflammatory bowel disease (IBD) may react to higher levels of hydrogen sulfide gas, while those with irritable bowel syndrome (IBS) can be particularly sensitive to gases produced after eating FODMAP-rich foods.^3,7,9

Before we get into ways to ease stomach gas symptoms, here’s something to keep in mind: bloating is usually harmless, but in rare cases, it can be linked to more serious conditions. Bloating can be a symptom of certain cancers in the abdominal (stomach) area, like ovarian cancer or stomach cancer.^{10, 11}

It’s a good idea to see your GP if your bloating:^12,13

The good news? In most cases, bloating is simply caused by excess gas.¹⁰ So, let’s talk about what you can do to manage it.

Applying a heat pack may also soothe stomach pain.¹² One study found that heat therapy helped improve bowel movements and abdominal pain in people with constipation-related discomfort.¹²

Some people also turn to natural supplements, teas and other remedies for gas pain relief.

While gas-related discomfort is common, sudden or severe stomach pain and bloating could be a sign of something more serious. If you’re concerned, it’s always best to check in with a doctor.²⁰

Looking for more ways to support your gut? Visit our digestive health hub for expert tips on keeping your digestive system healthy.

While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.