Gas happens when excess air builds up in the digestive tract. This can occur from swallowing air or as undigested food gets broken down in the large intestine.

While having gas is normal and usually nothing to worry about, it can still be uncomfortable.

Home remedies and over-the-counter (OTC) options can help you find effective relief from gas while supporting your overall digestive health.

Certain herbs—in tea form—may be useful for digestive symptoms like gas and bloating.

Ginger root has been used in historical and contemporary medicine to help soothe discomfort from gas. Research suggests ginger may reduce gas-causing fermentation, when bacteria break down carbohydrates in the stomach. More evidence is needed to confirm how well this method works.

Some studies have found that peppermint can help relieve irritable bowel syndrome (IBS) symptoms, like gas and bloating. It seems to work by relaxing the muscles in the digestive tract, though these findings need to be confirmed with additional research.

Simply sipping on a cup of hot tea may further ease gas. Research suggests that by warming the stomach, hot water stimulates natural contractions in the digestive tract—which could help push out any trapped gas.

Intentional deep breathing may also be beneficial for reducing gas and related discomfort.

Taking shallow breaths through the chest often causes you to gulp in a large amount of air—leading to excess gas and muscle tension or stress that can affect the digestive system. Instead, experts recommend practicing diaphragmatic (deep abdominal) breathing to help improve gas and other digestive symptoms.

To try this breathing technique, sit up straight and place one hand on your chest and the other on your abdomen. Breathe slowly through your nose for four seconds, and notice your stomach pushing against your hand. As you breathe out for six seconds, the hand on your stomach should contract back in.

Keep the hand on your chest still during this time, and practice this method for several minutes until gas relief sets in.

Giving your stomach a light massage may be able to help relieve gas.

Some studies suggest that massaging your abdomen in a certain way can help ease digestive symptoms by relaxing the abdominal muscles and gently encouraging gas to move out of your body.

One of these studied massage methods includes the “I LOV U” technique. This method involves using moderate pressure hand motions to spell out the letters “I,” “L,” and “U” on the abdomen several times to help gas release.

Abdominal massage can relieve constipation along with alleviating gas, so this technique may also prompt a bowel movement.

A temporary change in temperature is another way to help get rid of trapped gas.

Applying a heating pad or warm compress to your stomach helps relax the abdominal muscles, allowing gas to move through the digestive tract. This type of heat application has also been shown to encourage a bowel movement, if needed.

The warmth from the heating pad can also help reduce any pain sensations from gas discomfort.

Making tweaks in your diet can help ease occasional gas. Certain foods, such as foods high in fiber, are not fully broken down and can trigger gas when they get fermented by bacteria in the intestines.

Here are a few commonly recommended diet changes to reduce gas:

• Eat smaller portions of fiber-rich foods: High-fiber foods, like bran, can temporarily cause gas if you eat large amounts or introduce them into your diet too quickly. If you want more fiber, gradually increase your intake to reduce digestive symptoms.
• Lower your intake of cruciferous vegetables: Broccoli, cabbage, Brussels sprouts, and other cruciferous vegetables frequently trigger gas.
• Avoid foods that contain fructose (fruit sugar): Fructose, found in fruits and added to many sweetened processed foods, can be difficult for the body to digest, causing gas.
• Consider eliminating milk and dairy products: Dairy foods like cheese and yogurt may cause gas and other digestive symptoms in people with lactose intolerance. Talk to your healthcare provider if you think that a dairy or lactose intolerance is causing your gas.

Over-the-counter (OTC) medications may help relieve gas. These include:

• Digestive enzymes, such as lactase supplements, may improve excess gas by helping the body better digest carbohydrates.
• Alpha-galactosidase, found in medications like Beano and BeanAssist, can ease gas by breaking down gas-triggering indigestible sugars found in beans and other vegetables.
• Activated charcoal tablets may help absorb and relieve gas in the intestines, though additional evidence is needed.
• Pepto-Bismol (bismuth subsalicylate) is primarily used to treat diarrhea and upset stomach, but it might also be useful for gas.

Gentle physical movement may help provide gas relief. Experts recommend walking, jogging, or simply moving around to help pass gas through your digestive system. Studies have suggested that taking a 10-15 minute walk shortly after eating can alleviate gas.

Light stretching using yoga poses has also been found to ease IBS symptoms, including gas.

You can sometimes prevent gas by practicing habits that reduce how much air you swallow. Here are some tips:

• Avoid carbonated beverages
• Limit chewing gum and sucking on hard candy
• Chew your food slowly and thoroughly
• Eat smaller, more frequent meals
• Manage stress levels
• Increase your daily physical activity
• Avoid smoking
• Get the proper fit for dentures or retainers

Passing gas is a normal bodily process, which many people do up to 13-21 times per day. However, if you’re experiencing frequent gas that’s becoming more excessive, you may want to talk to a healthcare provider.

Symptoms like increased gas or bloating can happen with conditions like small intestinal bacterial overgrowth (SIBO), where the amount of bacteria in the digestive tract is higher than normal. Excess gas can also occur in digestive disorders like IBS and inflammatory bowel disease (IBD).

See a healthcare provider if you notice the following symptoms even after trying at-home remedies:

• An increase in gas that’s persistent or severe
• Constant bloating
• Stomach pain
• Rectal pain or bleeding
• Nausea or vomiting
• Diarrhea
• Trouble swallowing
• Constipation
• Unexpected weight loss
• Bloody or oily stool

Gas happens when you swallow excess air, or when food isn’t broken down properly in the digestive tract.

Home remedies to help relieve discomfort from gas include abdominal massage, dietary adjustments, and deep breathing.

See a healthcare provider if you notice abnormally excessive or frequent gas, especially if accompanied by symptoms like stomach pain, fever, or bloody stools.