How to Prevent Gas and Bloating

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Dealing with excessive gas and bloating can ruin a perfectly good day. Luckily, there are some changes you can make as to how and what you eat which will help to prevent unwanted symptoms. Follow these five easy guidelines:

1. Eat Slowly

A major cause of gas is swallowed air. If you take the time to eat and drink in a slow, controlled manner, you minimize your intake of air. In other words, listen to what your mother told you and don’t gulp down your food!

2. Don’t Chew Gum

Chewing on gum is another way in which air is swallowed which could lead to excessive gas. Sucking on hard candies should also be avoided for the same reason.

3. Avoid Carbonated Beverages

If gas and bloating are a regular problem for you, you don’t want to introduce unnecessary gas, such as the carbon dioxide infused into carbonated beverages, into your system.

4. Avoid Diet Foods Containing Sorbitol

Some diet foods contain sorbitol, a sugar substitute. Intestinal gas can be increased when the sorbitol is acted upon by intestinal bacteria. Read the label to be sure.

5. Choose Your Food Wisely.

Certain foods do seem to have a reputation for contributing to gassiness. These are foods that contain substances that are not well digested and thus, like sorbitol, are available to be acted upon by intestinal bacteria. The by-product of this interaction is gas, the very thing you are trying to avoid.

The following two articles will help you to know what specific foods you should be reaching for or avoiding:

Researchers have also systematically identified a group of foods that appear to cause excessive gas in some individuals. This article identifies which foods are troublesome and which foods are safer:


Agrawal, A. & Whorwell, P. “Review article: abdominal bloating and distension in functional gastrointestinal disorders – epidemiology and exploration of possible mechanismsAlimentary Pharmacology & Therapeutics 2008 27:2-10.

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