What to Eat or Drink to Stop Flatulence?

October 19, 2025 •

4 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, the average person passes gas 8 to 14 times a day, though some may pass it up to 25 times. While a normal part of digestion, excessive or foul-smelling flatulence can be a sign that certain foods, drinks, or habits are upsetting your system. Finding what to eat or drink to stop flatulence can make a significant difference in your daily comfort.

Quick Summary

This guide provides practical dietary and lifestyle changes to help manage and reduce flatulence. It details specific foods and drinks that aid digestion, highlights common gas-producing culprits to avoid, and explains how eating habits and probiotics can influence gas production.

Key Points

Mindful Eating: Eat and drink slowly, and chew your food thoroughly to minimize swallowing excess air, a primary cause of non-odorous gas.
Embrace Herbal Teas: Sip on peppermint, ginger, or fennel tea to help soothe the digestive tract and relax muscles, allowing trapped gas to pass more easily.
Choose Low-FODMAP Foods: Reduce consumption of foods high in fermentable carbohydrates like certain beans, onions, and wheat products, and opt for low-FODMAP alternatives such as rice, carrots, and leafy greens.
Include Probiotics: Regularly consume probiotic-rich foods like yogurt or kefir, or take supplements, to help balance your gut bacteria and aid in better digestion.
Moderate Fiber Intake: While fiber is important, increase your intake slowly and ensure adequate hydration, as a sudden surge can cause excess gas.
Avoid Carbonated Drinks and Sweeteners: Steer clear of fizzy drinks and products containing artificial sweeteners like sorbitol and mannitol, which introduce gas or ferment in the gut.
Stay Active: Regular, gentle exercise like walking can help improve digestion and encourage gas to move through the digestive tract.
Keep a Food Diary: Track your intake and symptoms to identify personal trigger foods that may be contributing to excessive or bothersome flatulence.

Understanding the Root Causes of Gas

Flatulence is produced in two main ways: swallowing air (aerophagia) and bacterial fermentation of undigested food in the large intestine. Swallowed air, which is mostly oxygen and nitrogen, typically produces odorless gas. In contrast, the fermentation of certain carbohydrates by gut bacteria produces hydrogen, carbon dioxide, and, in some cases, methane and other odorous compounds.

Swallowing Excess Air

Certain daily habits can increase the amount of air you swallow:

Eating and drinking too quickly
Chewing gum or sucking on hard candy
Drinking carbonated beverages like soda and beer
Drinking through a straw
Smoking
Wearing loose-fitting dentures

Carbohydrate Fermentation

Many healthy carbohydrates are difficult for the small intestine to break down completely. These undigested carbs then pass into the large intestine, where they are fermented by gut bacteria, producing gas.

FODMAPs: Short for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are poorly absorbed carbohydrates that are a common cause of gas, bloating, and other irritable bowel syndrome (IBS) symptoms.
Lactose: The sugar found in dairy products, which can cause gas in individuals with lactose intolerance due to a lack of the lactase enzyme.
Raffinose: A complex sugar found in beans, lentils, and cruciferous vegetables that is not digestible by humans and is fermented by colonic bacteria.
Sorbitol and Mannitol: Artificial sweeteners found in sugar-free products that can cause gas and diarrhea.

Best Foods and Drinks to Stop Flatulence

Choosing foods that are easy to digest or have carminative (gas-reducing) properties can make a significant impact.

Digestion-Friendly Foods

Lean Proteins: Animal-based proteins like chicken, fish, turkey, and eggs do not contain the complex carbohydrates that produce gas.
Non-Cruciferous Vegetables: Many vegetables are low in gas-producing carbohydrates, including lettuce, carrots, spinach, zucchini, and cucumbers. Cooking these vegetables can also make them easier to digest.
Certain Fruits: Low-sugar and easily digestible fruits like blueberries, strawberries, kiwi, grapes, and cantaloupe are good options.
Fermented Foods: Probiotic-rich foods like kefir, yogurt, and sauerkraut contain beneficial bacteria that help balance the gut microbiome and break down carbohydrates more efficiently. Some may initially experience temporary gas as the gut adjusts.
Ginger: This root has natural anti-inflammatory and carminative properties that can aid digestion and soothe the GI tract.
Papaya: Contains the enzyme papain, which helps break down proteins and can prevent excessive gas formation.

Soothing Drinks for Gas Relief

Herbal Teas: Peppermint, chamomile, and fennel tea are well-known for their carminative effects, helping to relax digestive muscles and expel trapped gas.
Warm Lemon Water: A glass of warm water with lemon can stimulate digestion and balance gut pH levels.
Ginger Tea: Drinking tea brewed from fresh ginger slices can aid digestion and reduce bloating and discomfort.

Foods and Habits to Avoid or Modify

Identifying and reducing trigger foods and habits is a crucial step for controlling flatulence.

Common Gas-Causing Culprits

Cruciferous Vegetables: Broccoli, cauliflower, cabbage, and Brussels sprouts contain raffinose and sulfur compounds that produce gas.
Legumes: Beans, lentils, and peas contain high amounts of indigestible carbohydrates. Soaking them before cooking can help reduce their gas-producing potential.
Dairy Products: Milk, cheese, and ice cream can cause gas in lactose-intolerant individuals.
Carbonated Drinks and Beer: These introduce excess carbon dioxide gas into the digestive system.
Artificial Sweeteners: Sorbitol, mannitol, and xylitol are not easily digested and can cause gas.

Lifestyle Adjustments

Eat and Drink Slowly: Taking your time allows you to swallow less air.
Don't Chew Gum: Chewing gum causes you to swallow more air than normal.
Exercise Regularly: Physical activity helps move gas through your digestive system.

Comparison of Gas-Reducing Drinks


Drink	Mechanism for Gas Reduction	Best For	Notes
Peppermint Tea	Relaxes gastrointestinal muscles.	Post-meal relief, IBS-related gas.	High doses or supplements may interfere with iron absorption and other medications.
Chamomile Tea	Calming and anti-inflammatory properties.	Stress-induced gas, evening relief.	Use before bed for relaxation and digestive soothing.
Ginger Tea	Aids digestion, anti-inflammatory.	Overall digestive aid, nausea, and bloat.	Add lemon or honey for extra flavor.
Fennel Tea	Relaxes digestive muscles, expels trapped gas.	Slow digestion, constipation-related bloating.	Often used for centuries as a digestive aid.
Warm Lemon Water	Stimulates digestion, balances pH.	Morning detox, preventative aid.	Drink on an empty stomach for best results.

The Role of Probiotics and Enzymes

For those with persistent gas, targeted supplements might be beneficial.

Probiotics: These introduce beneficial bacteria to the gut microbiome. Certain strains like Bifidobacterium lactis and Lactobacillus acidophilus are known for helping with bloating and digestion.
Digestive Enzymes: Supplements containing alpha-galactosidase (e.g., Beano) can help break down complex carbohydrates in beans and vegetables, reducing the amount of gas they produce. Lactase supplements (e.g., Lactaid) can assist in digesting lactose in dairy products for those with intolerance.

Conclusion

Managing flatulence is a multifaceted process that involves smart dietary choices and mindful eating habits. By understanding the types of foods that contribute to gas and introducing soothing alternatives, you can significantly reduce discomfort. Incorporating calming herbal teas like peppermint or ginger and opting for easy-to-digest, low-FODMAP foods can be very effective. Paying attention to how you eat—slowing down and avoiding air-swallowing behaviors—is equally important. For persistent or severe issues, or if symptoms are accompanied by pain or weight loss, a healthcare professional can help identify any underlying conditions. Ultimately, a balanced, mindful approach to eating and drinking offers the best long-term solution for controlling flatulence. For further information on digestive health, authoritative sources like the National Institute of Diabetes and Digestive and Kidney Diseases can be consulted.

Frequently Asked Questions

For instant relief, warm herbal teas like peppermint, ginger, or chamomile are highly effective. Their carminative properties help relax digestive muscles and expel trapped gas. Warm lemon water can also stimulate digestion.

Yes, probiotics can help reduce gas and bloating by introducing beneficial bacteria that balance the gut microbiome and improve digestion. Certain strains like Bifidobacterium lactis and Lactobacillus acidophilus have shown particular effectiveness.

Common gas-producing foods include beans, lentils, peas, cruciferous vegetables (broccoli, cauliflower, cabbage), onions, dairy products (for those with lactose intolerance), whole grains, and carbonated beverages.

Yes, chewing gum can contribute to flatulence because it causes you to swallow more air. The excess air gets trapped in the digestive system and is eventually expelled as gas.

Warm lemon water helps by stimulating the production of bile, which aids in digestion. The warmth can also have a calming effect on the digestive tract, encouraging smoother movement of food and gas.

No, you should not cut out fiber entirely. A high-fiber diet is crucial for gut health. Instead, introduce fiber-rich foods slowly and gradually, allowing your body to adjust. Soaking and cooking legumes can also help reduce their gas-producing effects.

You should see a doctor if your flatulence is accompanied by other symptoms such as persistent abdominal pain, bloating that won't go away, chronic diarrhea or constipation, unexplained weight loss, or blood in your stool.