How Do I Reduce Flatulence?

If you are bothered by excessive belching or flatus, and your doctor has determined that you have no serious disease, the following suggestions may be helpful to reduce flatulence:

  • If you wear dentures, check with your dentist to make sure they fit well.
  • Avoid chewing gum or sucking on hard candies (especially sugarless gum or dietetic candies that contain sorbitol).
  • Eliminate carbonated beverages and reduce foods containing high-fructose corn syrup from your diet.
  • Avoid milk and milk products or try milk in which the lactose is already broken down, if you have lactose intolerance.
  • Know the common gas-producing foods such as cauliflower, brussels sprouts, bran, beans, broccoli and cabbage. Eating these healthy foods may come at a price.
  • Exercise! Running and pretty much every other exercise activity helps to stimulate the passage of gas through the digestive tract.

*If your symptoms persist or worsen, see your doctor to make sure that the condition is not caused by abnormalities in your digestive tract.


Reducing flatulence, while often a natural bodily function, can be achieved through various lifestyle modifications and dietary adjustments. Here are some strategies to help mitigate flatulence symptoms:

1. Dietary Modifications:

  • Limit intake of gas-producing foods: Avoid or reduce consumption of foods known to promote gas production, such as beans, lentils, cruciferous vegetables (e.g., broccoli, cabbage, Brussels sprouts), onions, garlic, and high-fiber foods.
  • Monitor sugar substitutes: Minimize intake of sugar alcohols (e.g., sorbitol, mannitol) found in sugar-free candies, gum, and certain processed foods, as they can contribute to flatulence.
  • Consider enzyme supplements: Digestive enzyme supplements containing alpha-galactosidase may help break down complex carbohydrates found in certain foods and reduce gas production.

2. Eating Habits:

  • Chew food thoroughly: Practice mindful eating and chew food thoroughly to aid digestion and reduce the amount of swallowed air, which can contribute to flatulence.
  • Eat smaller, more frequent meals: Opt for smaller portion sizes and eat more frequent meals throughout the day to prevent overeating and minimize gastrointestinal distress.

3. Fluid Intake:

  • Stay hydrated: Drink plenty of water throughout the day to maintain hydration and support healthy digestion. Adequate hydration can help prevent constipation, which may exacerbate flatulence.

4. Avoid Carbonated Beverages:

  • Limit consumption of carbonated beverages, such as soda and sparkling water, which can introduce excess air into the digestive tract and contribute to flatulence.

5. Probiotics:

  • Consider probiotic supplements: Probiotics, or beneficial bacteria, may help restore balance to the gut microbiota and improve digestive health. Look for probiotic supplements containing strains such as Lactobacillus and Bifidobacterium.

6. Exercise:

  • Engage in regular physical activity: Regular exercise can promote gastrointestinal motility and help alleviate symptoms of bloating and flatulence. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

7. Stress Management:

  • Practice stress-reduction techniques: Stress and anxiety can exacerbate gastrointestinal symptoms, including flatulence. Incorporate relaxation techniques such as deep breathing, meditation, yoga, or tai chi into your daily routine to promote overall well-being.

8. Medical Evaluation:

  • Consult a healthcare professional: If flatulence symptoms persist despite dietary and lifestyle modifications, or if they are accompanied by other concerning symptoms such as abdominal pain, diarrhea, or unintended weight loss, seek medical evaluation for underlying gastrointestinal conditions.

By implementing these strategies, individuals can effectively reduce flatulence and improve gastrointestinal comfort. However, it is important to note that individual responses to dietary and lifestyle changes may vary, and consultation with a healthcare professional is recommended for personalized advice and management of flatulence symptoms.