Ways To Ease Bloating And Excess Wind


Do you feel bloated after you’ve eaten? And do you pass a lot of wind, or less politely, fart a lot as well? Neither is pleasant but there are ways to ease bloating and wind.

Let’s just be clear about one thing, a bit of wind is perfectly normal and natural.

To quote Giulia Enders in her book GUT (a book I really recommend) - “Passing a bit of wind is not only necessary; it is healthy too.” “People who never brake wind are starving their gut bacteria and are not good hosts for their microbe guests.”

Feeling bloated and passing a lot of wind are often caused by food that has not been digested properly. I have had these problems myself but have managed to cure it.

Good digestion starts in your mouth. It is really important to slow down and chew your food really well. Food needs to be broken down into very small particles for your body to be able to absorb and make use of it. This is done with the help of enzymes.

When you chew, glands in your mouth release enzymes which starts to break down both carbohydrates and fats. Further enzymes in your stomach works on breaking down protein, as well as fat, and once the food hit the small intestine, more enzymes that work on all three food groups are released by your body.

Enzymes are dependent on a wide variety vitamins and minerals. If your diet is nutrient poor then there is a risk that your body is not producing enough enzymes, and that in turn can lead to chunks of food passing through your intestines undigested. This can cause problems such as constipation, bloating and a lot of gas.

Also, drinking a lot of liquid with a meal can dilute the enzymes. The ideal thing to do, whenever possible, is to drink a glass of water half an hour before a meal and then not drink anything until at least half an hour after the meal. 

Remedies - ways to ease bloating and excess wind

Apart from eating slowly and chewing your food really well there are other remedies that can help.

  • Take a multi vitamin and mineral complex supplement alongside a diet that is varied and rich in vegetables and fibre-rich foods. This will help your body produce all the enzymes that you need.
  • Take a probiotic supplement to increase healthy bacteria in your gut. Probiotics can help with digestive issues such as IBS, constipation, nutrient absorption and lactose intolerance. It’s important to pick a trustworthy brand that preferably contains both lactobacillus and Bifidobacterium and anything between 100 million to a billion of each.
  • Take a digestive enzyme complex supplement before a meal. This will help your body break down the food you eat. You can take this for as long as they are needed. 
  • Chew on fennel seeds after a meal, or drink a cup of fennel tea half an hour after a meal. Fennel seeds are thought to help aid digestion.

I do all of the above (although I only take an enzyme complex supplement with my main meal these days) and it has all been very effective.

I tend not to mention any brands on my website but I will make an exception for the excellent company I use for all my supplements – Cytoplan (this will open a new window). They are based in the U.K. but you can order from other countries as well.

Further ways to ease bloating and wind

If you are still having problems after having tried all of the above, then there are two things that can be worth trying.

  • Take a food intolerance test. Intolerance to foods, like wheat/gluten/dairy etc. can cause problems with digestion. 
  • Avoiding High Fodmap Foods can reduce symptoms of IBS. This link will tell you what foods are included in High Fodmap Foods (this will open a new window).


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