7 Simple Ways to Relieve Trapped Wind

If you've ever experienced trapped wind, you know how unpleasant it is. It's painful, uncomfortable, and can leave you feeling self-conscious about the gas sitting in the pit of your stomach that just won't come out.

Symptoms like bloating (which can make you feel icky and give the appearance you've gained weight) and cramping are just the cherries on top of a not-so-good-tasting trapped wind sundae.

If you're looking for some natural ways to relieve trapped wind then you've come to the right place. This blog post is all about how to get rid of trapped wind so you can get back to living life and being comfortable.

What is trapped wind?

Simply put, trapped wind is an accumulation of gas in your digestive system that causes pain or discomfort in your stomach. If you're feeling gassy, there's a pretty high probability that trapped wind is the main culprit.

Why do you get trapped wind?

Many things can cause trapped wind. Most reasons have to do with your digestive system. When you eat, bacteria in your gut and intestines feed on food it comes into contact with to help break it down. This can produce gas, which can lead to trapped wind. It's worth calling out that gut dysbiosis (i.e. an imbalanced gut) increases your chances of trapped wind.

Here are some specific reasons you might experience trapped wind:

• Food sensitivities : This includes things like lactose intolerance or if you have a sensitivity to wheat or gluten.
• Constipation: When your colon isn't running efficiently, not only does it become harder to have regular bowel movements (try these natural stool softeners if you're backed up) but it also means you're probably not passing gas, which means trapped wind is building up in your intestines.
• An overgrowth of bacteria: One of the most common conditions caused by an overgrowth of bacteria is SIBO (small intestinal bacterial overgrowth), which is categorized by an accumulation of bacteria in the small intestine. Interestingly, SIBO (and just poor gut health in general) has been shown to be a cause of skin issues like acne.
• Eating too fast: Gobbing your food down in a hurry lets excess air in which can cause trapped wind.
• Other conditions: Undigested food caused by conditions like IBD and celiac disease produce trapped wind.

Trapped wind symptoms

Symptoms of trapped wind include:

• Feeling like you have to pass gas
• Feeling sick to your stomach (nausea)
• Bloating
• Cramping
• A gurgling stomach
• Eating and feeling way too full afterwards

How do you get rid of trapped wind?

Now that we have the basic background info out of the way, let's dive into some tips on how to relieve trapped gas.

1. Eat more fiber

Fiber is a prebiotic that fuels the beneficial bacteria in your gut so that they can grow, thrive, and keep you in good health. Oftentimes, constipation and trapped wind go hand in hand and it's fiber that can keep your digestive system running in optimal order.

Fiber adds bulk to your stool and softens them, which helps facilitate regular bowel movements instead of you getting backed up and causing constipation. Regular bowel movements means your digestive system is running efficiently, so food doesn't have the chance to accumulate in your gut and cause gas.

Foods rich in fiber (which means they're high in prebiotics) include beans and lentils, grains, asparagus, and chicory root. For a more comprehensive list of the best prebiotic foods, check out this post!

2. Cut back on the dairy

As we mentioned earlier, if you're lactose intolerant or your body has a hard time digesting lactose, the end result can be trapped wind, bloating, and stomach discomfort.

Try limiting the amount of dairy you consume (so foods like milk, yogurt, and cheese) to see if this helps relieve your trapped wind. If you do end up finding out that dairy just doesn't sit well in your stomach, the good news is there are plenty of alternatives to foods that normally contain dairy for you to continue eating.

There's almond, coconut, and soy milk. Hard cheeses like cheddar, Swiss, mozzarella, colby, and Monterey Jack are also lactose-free (or contain super low amounts).

3. Take up yoga

When you think about yoga, relieving trapped wind might not be one of the first things that come to mind but it can definitely help out on that front. Not only is yoga a great stress reliever but it's good for gut motility and preventing trapped wind. Here are 13 yoga stretches for improved digestion to get started.

4. Try low FODMAP

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are carbohydrates your intestines have trouble digesting and absorbing, the end result being trapped wind or gas.

Low FODMAP is an elimination diet designed to help you pinpoint food triggers that may be giving you issues. Once you can identify the specific foods causing problems, you want to slowly reintroduce eliminated foods so that you can get back to a more balanced diet.

5. Get your body moving

Physical activity encourages the muscles in your digestive system to keep pushing food through. Know that physical activity doesn't mean you have to get a strenuous HIIT (High Intensity Interval Training) workout in or anything like that.

Simply going for a walk can keep your digestive system running smoothly and help alleviate trapped wind pain. Research shows walking can also increase your life expectancy.

6. Sip on some peppermint tea or oil

Peppermint tea can help soothe the digestive system and ease bloating, abdominal pain, and trapped wind. In fact, one review of studies found that peppermint oil provided relief from symptoms in those with IBS.

7. Take your time when eating

Simply taking the time to chew your food more can do wonders for relieving trapped wind. It actually helps with digestion by breaking the food down more before it reaches your stomach. This cuts down on trapped wind and makes your colon's job easier to absorb nutrients.

About the Author

Chad Richardson is a freelance writer from Cincinnati, OH who also enjoys going to the gym and doing his best Arnold Schwarzenegger impersonation, scrolling through Netflix trying to find a new binge-worthy show, and catching a game to root on his hometown sports teams.