How to Get Rid of Gas Pain If You’re Feeling Crampy and Bloated

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Written By Rivera Claudia

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There’s a larger health issue at play: Yep, gas pain can happen on the regular if you have a health condition that largely affects your digestive system, like irritable bowel syndrome, SIBO, celiac disease, ulcerative colitis, or Crohn’s disease.

How to get rid of gas pain

There isn’t one magic remedy that will give you instant relief. (As Dr. Staller notes, “Figuring out how to cure gas is the holy grail for [gastroenterologists].”) There is, however, a solid lineup of tricks you can try to feel a little bit better until it all passes.

1. Sip a glass of water slowly.

This simple step does two things, according to Jamile Wakim-Fleming, MD, a gastroenterologist at the Cleveland Clinic: Water helps push any gas-causing foods in your system through the digestive process, and it makes it harder for your intestines to contract in a way that, well, gasses you up. Your intestines need to contract to keep food moving, and if they contract too strongly or for too long, that can lead to or exacerbate gas pain. Warm water, in particular, can really set things in motion, Dr. Bedford has noticed.

Keep in mind: Straight-up glugging can be counterproductive here. Until the pain lets up, avoid little habits that can cause you to swallow a ton of air, like taking big gulps of liquid, using straws, drinking fizzy beverages, downing your food too quickly, talking a lot while eating, and chewing gum, Dr. Wakim-Fleming says.

2. Have some peppermint or ginger tea.

If plain, warm water sounds…unappealing, consider brewing some tea instead.

It’s not just for your breath—peppermint can act as a spasmolytic, meaning it may help stop your intestines from spasming too much (which is one factor that increases gas), says Dr. Staller. While this mechanism has mainly been studied in regard to IBS, the muscle contractions in that disorder are the same ones that can make trapped gas feel so terrible, he says.

As for ginger? Research suggests it can soothe your stomach in all sorts of ways, but it’s worth noting that most studies are usually based on more concentrated forms of the root. Ginger is most popular for its nausea-reducing effects, but it doesn’t hurt to try if you’re feeling gassy, too. (Again, simply having a warm, water-based beverage might be helpful here.)

3. Get up and walk around.

While a five-mile run probably isn’t the first thing on your to-do list when you’re doubled over in pain, if you can manage a quick walk or other gentle forms of movement, that can potentially help you pass gas and reduce bloating.

As Dr. Wakim-Fleming puts it: “Exercise helps exercise your intestines, too.” Experts don’t fully understand why a burst of movement can sometimes help move things along, but the theory is that physical activity helps to boost your intestines’ muscle activity, Ashkan Farhadi, MD, the director of MemorialCare Medical Group’s Digestive Disease Project in Fountain Valley, California, tells SELF. (This is one reason some forms of exercise also seem to help constipation—another potential cause of pent-up gas.)

4. Ease into some stretches or yoga poses.

Speaking of movement: Dr. Stein suggests doing some relaxing stretches, like the supine twist, when gas pain hits. She recommends starting the move on your right side first, followed by your left side to help follow the natural positioning of your colon. This should help encourage the gas to release, likely in the form of a fart.

5. Cozy up with a heating pad.

It’s not a hard sell when you feel like crap: Getting under a blanket with a heating pad will always feel good, but there’s some science to back this up, too. Like peppermint, warmth may have an antispasmodic effect and help your intestines to relax instead of contracting too hard or too much, Dr. Wakim-Fleming says.

6. Massage your gut gently.

Giving your stomach a little rub-down can encourage gas to hit the nearest exit. Dr. Bedford recommends tracing the natural shape of your colon with your hands. Here’s how to do it:

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