How to get rid of trapped wind: home remedies that work

Trapped wind happens when gas builds up in your digestive system. This can come from swallowing air when you eat or drink, or as a by-product of digestion when food breaks down in your gut.

Knowing what causes trapped wind can help you choose the right remedies to get rid of it.

How to get rid of trapped wind

Home remedies for trapped wind

1. Gentle movement

Light exercise such as walking or stretching can help move gas through your digestive tract, providing quick relief. Yoga poses such as ‘wind-relieving pose’ - aptly named - can be particularly effective.

Even a short 10-minute walk after meals can help your body process food and reduce bloating.

2. Warm compress

A warm compress or hot water bottle placed on your stomach can help relax your muscles and reduce discomfort.

The warmth improves blood flow to the area, making it easier for gas to move through your gut.¹

3. Herbal teas

Certain herbal teas are known for easing digestive discomfort. Peppermint, chamomile, fennel, and ginger teas can help relax your digestive system and reduce bloating.²

Sip slowly after meals for the best results.

4. Avoiding fizzy drinks and chewing gum

Carbonated drinks introduce extra air into your digestive system, while chewing gum can cause you to swallow air. Both can worsen trapped wind and bloating.

Try replacing fizzy drinks with still water and skip the gum if you’re prone to bloating.

5. Eating more slowly

Rushing your meals or eating on the go means you’re likely swallowing air along with your food. Take smaller bites, chew thoroughly, and try not to talk while eating.

This simple change can reduce the amount of air in your digestive system.

6. Massaging your abdomen

Gently massaging your abdomen in a circular motion can encourage trapped gas to move through your intestines.

Start on the lower right side of your stomach and move up, across, and down again in the direction of your colon.

7. Adjusting your diet

If you frequently experience trapped wind, consider keeping a food diary to identify triggers, and adjust your diet accordingly. Reducing your intake of high-fibre foods, dairy, or artificial sweeteners - such as sorbitol - may also help.³

You might also try smaller, more frequent meals rather than large ones, which can be easier for your body to digest.

8. Probiotics

Probiotics are live bacteria that support gut health and may reduce symptoms such as bloating and trapped wind, particularly in people with IBS.

You can find probiotics in yoghurts, fermented foods such as kefir or sauerkraut, or in supplement form.

9. Over-the-counter remedies

If lifestyle changes aren’t enough, over-the-counter products containing simeticone (an anti-foaming agent) can help break down gas bubbles in your gut, making them easier to pass.

Speak to your pharmacist about which options are suitable for you.

10. Managing anxiety

Stress and anxiety can affect your digestive system, sometimes worsening trapped wind.

Relaxation techniques such as deep breathing, mindfulness, or gentle exercise can help calm your digestive system and reduce symptoms.

Resumen

Trapped wind can often be relieved with simple home remedies. Moving your body, warm compresses, and herbal teas such as peppermint or ginger help ease bloating and move trapped gas through your digestive system.

Eating slowly, avoiding fizzy drinks, and gentle abdominal massage can also reduce discomfort.

If your symptoms persist or you’re unsure what’s causing them, speak with a healthcare professional for advice.

Managing trapped wind effectively is often about understanding your body - and giving your digestive system the support it needs to function smoothly.

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Para saber más

1. Amir Eshaghi et al: The effect of abdominal heat therapy on constipation

2. A. Sharangi et al: Healing indigestion: a phytotherapeutic review

3. Corina-Bianca Ioniță-Mîndrican et al: Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review