Trapped wind, gas and bloating

See also the separate leaflet called Abdominal pain.

What is trapped wind?

Trapped wind is also called gas or bloating. It is the build-up of air or gas in your gut (digestive system) that isn’t moving through easily. It can become trapped in the upper or lower gut, leading to uncomfortable sensations. After a time it is released as burping (upper gut) or farting (lower gut).

This is extremely common and most people do it at some time in their lives. People may experience it more than others if they tend to be anxious and have worry-related gut symptoms, or have irritable bowel syndrome.

Diagram naming the parts of the gut

How is gas produced?

Gas in the bowel is produced by swallowed air and by bacteria breaking down food in the gut.

Air is taken in while eating, drinking, chewing gum, smoking, or swallowing saliva, and swallowing larger amounts - especially when eating quickly. This can lead to bloating as this air travels through the oesophagus and into the stomach.

Sitting up often causes this air to escape as burps, while lying flat can push it downward, creating abdominal pressure before it moves into the small intestine and exits as farts.

Gas is also produced when gut bacteria digest certain foods like broccoli, Brussels sprouts, and beans, producing carbon dioxide, hydrogen, methane, and small amounts of sulphur, which causes the unpleasant smell. This build-up of gas can lead to abdominal bloating, making the stomach feel tight, swollen, and uncomfortable.

Trapped wind symptoms

Symptoms of trapped wind include:

• Crampy stomach pains.

• Bloated belly.

• Pain in upper abdomen.

• Pain in your upper or lower back.

• Gurgling noises.

• Feeling full.

• Burping or farting more.

Gas sometimes settles in the curves of the large bowel (large intestine) under the liver or spleen. This can cause pain in the upper right or upper left areas of your tummy.

The symptoms of trapped wind can be worrying as they can feel more severe than they actually are. However, trapped wind is harmless in most cases and usually settles once the gas passes through the system.

What can be mistaken for trapped wind?

The most common conditions that are similar to trapped wind are:

• Constipation - this can cause bloating and pain that usually improves after opening your bowels.

• Indigestion - this can cause pressure in the upper part of your tummy, as well as belching and a burning feeling.

• Irritable bowel syndrome (IBS) - this can cause recurrent bloating and pain relieved by passing poo (stool) or wind.

• Food intolerances (such as lactose or gluten sensitivity) - these can create a lot of gas, as well as colicky pain (that comes and goes), diarrhoea or constipation.

• Gastritis or acid reflux - this can cause discomfort in your upper abdomen or chest, and a sensation of fullness.

What causes trapped wind?

Trapped wind is caused when there is too much gas in your digestive system. Reasons why you might have a larger than normal amounts of gas in the tummy include the following:

• Swallowing too much air (aerophagia) - by eating and drinking too quickly, chewing gum, smoking, fizzy drinks, and from stress.

• Diet - eating foods high in fibre (broccoli, brussels sprouts, beans, fruit), starchy foods (potatoes, corn, and noodles), and lactose sugars (milk, cheese, ice-cream, and processed foods).

• Digestive issues - conditions such as lactose intolerance, fructose intolerance, irritable bowel syndrome (IBS),

• Diseases of the bowel - such as coeliac disease, inflammatory bowel diseases (ulcerative colitis and Crohn's disease).

• Medicines - some medicines such as metformin (a medicine for diabetes), lactulose (a laxative), and antacids such as magnesium trisilicate can cause gas and bloating as a side effect.

• Infections - such as gastroenteritis (tummy bug), giardiasis, and diverticulitis.

• Other gut problems - such as short bowel syndrome, small intestinal bacterial overgrowth (SIBO), and scleroderma.

Do I need any tests for trapped wind or bloating?

Most people with these symptoms do not need any tests. However, you may need tests if you have more worrying symptoms. These can include:

• Persistent diarrhoea.

• Blood in poop.

• Weight loss.

• Lack of appetite.

• High temperature (fever).

• Being sick (vomiting).

• Features of anaemia.

• Difficulty in swallowing (dysphagia).

The tests may include:

• A poo sample to check for blood, high levels of fat (which could suggest problems with food absorption) and infection.

• A lactose tolerance test.

• X-rays of your gut.

• Examination of your stomach or lower bowel, using a camera (endoscopy).

• A blood test for coeliac disease.

How to get rid of trapped wind

There are several home remedies that you can try that help relieve trapped wind and stop bloating. These include:

Making changes to your diet

• Some foods are well known for making you bloated. Cut down on these triggers.

• If you are unsure of what triggers you, keep a record of the foods and drinks you have and drink to see if there are any foods or beverages which could be associated with your symptoms. These can include milk and milk products, certain fruits and vegetables, whole grains, artificial sweeteners, and fizzy drinks. Pulses, bran, and fruit contain fermentable carbohydrates, sugars which are easily broken down by the digestive system.

• If you are lactose-intolerant you will need to avoid lactose-containing foods. Talk to your doctor to find out how best to do this without developing complications such as calcium and mineral deficiency.

• If you are fructose-intolerant you should avoid fructose-containing foods. Fructose is used as a sweetener in many processed foods; look for 'high in fructose corn syrup' on the label.

• Live micro-organisms (probiotics) may be helpful, although the evidence is not conclusive. Probiotics are 'gut-friendly' germs (bacteria) such as lactobacilli and bifidobacteria. The specific strain of bacteria may be important but, on current evidence, it is difficult to advise which strain(s) to use.

• Diets which combat constipation may be helpful. For example, soluble fibre such as linseed (up to one tablespoon daily) and oats are recommended.

Exercising regularly

Exercise has been shown to improve gas-related symptoms. This is partly due to the upright position, as lying flat tends to stop gas from moving round the body.

• A 15 minute gentle walk after eating.

• Yoga poses such as wind-relieving pose (pawanmuktasana), cat-cow stretch, seated twists, and child's pose.

• Pelvic tilt. This movement helps relieve pressure and discomfort in the lower abdomen, encouraging gas to move.

  • Lie on your back with your knees bent and feet flat on the floor.

  • Tighten your stomach and tilt your pelvis upward slightly, flattening your lower back against the floor.

  • Hold for 5-10 seconds, then relax.

  • Repeat 5-10 times.

Breathe deeply during all exercises. Deep breathing can help reduce tension and stimulate digestion.

Taking over-the-counter medicines

Some over-the-counter medicine may help relieve trapped wind, these include:

• Simeticone for bloating. It is usually sold in combination with an antacid. Simeticone is also used for colic in babies and infants. Simeticone has not been found to be helpful in bloating related to irritable bowel syndrome.

• Medicines which encourage the movement of the gut (prokinetic medicines). They can be quite helpful as bloated stomach remedies if you have excessive belching and bloating. Most of these are prescription-only preparations but peppermint can be bought in various forms.

• Medicines which relieve spasm may also be helpful for bloating and distension. Medicines in this group, available without prescription, include mebeverine and alverine.

Psychological therapies

Psychological therapies such as mindfulness and cognitive behavioural therapy (CBT) may be useful for people who have a low tolerance to a normal amount of gas in the stomach.

They may also be helpful for people who have excessive burping, particularly where aerophagy is the cause. Aerophagy can also sometimes be helped by a speech therapist.

Deodorising products

Carbon fibre underwear appears to be effective but is expensive. Charcoal pads and cushions are cheaper but may not be as effective.

When to see a doctor for trapped wind

Trapped wind pain is more likely to:

• Come and go in waves.

• Move around the abdomen.

• Improve with passing gas, bowel movement, movement, or heat.

• Occur without a temperature, or other (non-gut). symptoms of illness.

So seek medical help urgently if pain is:

• Severe, constant, or worsening.

• Localised to one spot.

• Accompanied by fever, vomiting, fainting, chest pain, or breathlessness.

And see a doctor soon to discuss pain which is:

• Associated with blood in poo or unexplained weight loss.

How to prevent trapped wind

Preventing trapped wind mostly comes down to how you eat, what you eat, and how your gut moves.

Eat and drink differently

• Eat slowly and chew well (less swallowed air).

• Avoid talking while chewing.

• Don’t skip meals, then overeat later.

• Reduce fizzy drinks, beer, and fizzy water.

• Avoid drinking through straws and chewing gum.

Adjust your diet

Common gas-producing foods (you don’t have to avoid all - see how they affect you):

• Beans and lentils.

• Onions, cabbage, broccoli, cauliflower.

• Artificial sweeteners (such as sorbitol, xylitol).

• Large amounts of dairy (if lactose-intolerant).

Helpful tips:

• Introduce fibre gradually, not suddenly.

• Balance fibre with adequate water.

• Try keeping a food-symptom diary for 1-2 weeks.

If symptoms are frequent, a low-FODMAP diet (guided by a health professional) might help.

Keep your gut moving

• Regular physical activity (a 10-15 min walk after meals).

• Don’t ignore the urge to open your bowels.

• Maintain regular toilet habits.

• Treat constipation early.

Reduce gut tension

The gut is sensitive to stress:

• Practice slow breathing or relaxation techniques.

• Do some gentle yoga or stretching (knees-to-chest, twists).

• Try to have adequate sleep.

Frequently asked questions

How long can trapped wind last?

Trapped wind usually passes within a few hours, but in some cases it can last a day or two. You should see a doctor if your symptoms continue or get worse.

Can you release trapped gas by pressing on your stomach?

Massaging your stomach can help move trapped gas and relieve pain. Starting at the lower right side of your stomach, gently massage the area in a circular motion, moving up, across to the left, and then down, following the natural path of your intestines.

What sleeping position relieves trapped wind?

Lying on your left side with your knees slightly bent can help trapped wind move through your intestines and relieve discomfort whilst you sleep.

Does drinking hot water relieve trapped wind?

Yes, drinking hot water can help relieve trapped wind for some people. Warm water can relax the muscles in your gut, encourage movement through the digestive system, and make it easier for gas to pass.