Prevention of Flatulence

You cannot stop gas completely, and you should not, since it is normal. But you can reduce excessive gas and discomfort.

Eating habits

• Eat slowly, chew well and take smaller bites.
• Avoid talking while eating.
• Avoid gum, hard sweets, straws and fizzy drinks.
• Avoid very large meals.

Food choices

• Keep a diary and limit your personal trigger foods.
• Soak and cook pulses well, and add spices such as hing, jeera and ajwain.
• Increase fibre slowly and drink enough water.
• Limit sugar-free products with sorbitol or xylitol.

Prevent constipation

• Eat fibre-rich food, drink water and keep a regular toilet routine.
• Do not ignore the urge to pass stool.

Daily habits

• Walk after meals.
• Stay active.
• Manage stress, which can affect digestion.
• Avoid smoking.
• Get enough sleep.

Know your intolerances

If dairy or another food reliably causes gas, find a substitute. Ask a doctor about testing for lactose intolerance or coeliac disease if symptoms persist.

Medicines

If a medicine seems to cause gas, ask your doctor before stopping it.

Ayurvedic perspective

Ayurvedic advice on regular meal times, warm, light food and a steady routine fits these steps. They are sensible habits, though not proven to prevent gas on their own.

Seek care

See a doctor for persistent changes in bowel habits, blood in stool, weight loss, vomiting, fever or severe pain.

Chest pain is not gas. Call 112 or 102 for severe chest pain.

Travel and routine changes

Changes in food and water during travel can upset the gut. Choose freshly cooked food, stay hydrated and keep regular meal times.