It may cause you chest and abdominal pain as if it were symptoms of a heart attack! These are retained abdominal gases. Find out through the Dalili Medical website what are the causes of retained abdominal gases? What are its symptoms? How can gases in the abdomen be treated?

What are the signs of flatulence?

Abdominal bloating occurs as a result of swallowing small amounts of air that collect in the digestive system, while eating, drinking fluids, or even when swallowing saliva. Gases can also accumulate during the process of digesting food, or when eating foods that are difficult to digest.

Bloating can be an indicator of a health problem affecting the digestive system, such as indigestion or irritable bowel syndrome (IBS).

To get rid of the accumulation of gas and bloating, the body passes wind or burps.

Most gases are odorless and come out in small quantities, so you may not notice the passing wind. If there is an odor, this means that the gases contain compounds that smell like sulfur.

**Exercises to get rid of stomach gas**

Here are some examples of effective exercises to get rid of stomach gas:

**Gas output mode**

This exercise helps relax the muscles of the abdomen, thighs and buttocks.

To do this exercise, follow these steps:

1. Lie on your back and raise your feet up.

2. Bend your knees and bring your feet towards the abdominal area.

3. Place your hands around your feet and squeeze gently.

4. Lift your neck towards the chest or knee area.

At first, it is best to stay in this position for 20 seconds, then you can increase the time to one minute.

**Child's Pose**

Child's pose helps relax the lower back, thighs, and legs, and also contributes to massaging the body's internal organs, making it an ideal exercise to get rid of stomach gas.

To do this exercise, follow these steps:

1. Sit on your knees and place your butt on your heels.

2. Adjust your knees so that they are pelvic width apart or slightly more, with your big toes touching.

3. Lower your upper body towards the floor.

4. You can extend your arms up or place them beside you on the floor with your shoulders raised.

Let your belly fall between your feet and breathe deeply. Repeat this exercise for five minutes, and you will feel better and get rid of trapped gases.

**Sitting and bending position**

This position contributes to improving the digestion process and helps relax the body's muscles in general.

**Steps to implement:**

1. Sit on the floor and extend your feet in front of you.

2. Bend your knees slightly, then turn your toes back.

3. Place your hands on your body and bend forward.

4. Continue to bend further with each exhale.

5. Try to stay in this position for 3 minutes to get the maximum benefit.

**Happy baby pose**

Happy Child Pose helps stretch the thighs and lower back, reduces stress and promotes relaxation, and is also an effective exercise to get rid of stomach gas.

**To apply this mode:**

1. Lie on your back and raise your feet up with your knees bent.

2. Hold the inside of your feet using your hands.

3. Press your feet with your hands.

4. Stay in this position for a full minute.

**Foods that help get rid of bloating and gas**

Here are the most prominent foods that can help you relieve bloating and gas:

1. **Ginger**

Ginger is considered a food rich in benefits, as it boosts immunity and helps treat colds and flu. It also contributes to burning fat and relieving cramps. But what about its role in treating bloating and gas and promoting colon health?

Eating ginger helps stimulate the secretion of digestive enzymes in the body, making it an effective natural treatment for problems of bloating, intestinal upset, and indigestion. In addition to being anti-inflammatory, it also contributes to treating gas problems and their causes.

Ginger soothes the digestive system and relaxes its muscles, which helps reduce bloating. It also contains enzymes that help in the absorption of proteins, which reduces bloating resulting from their digestion. You can add fresh ginger to smoothies and salads, or eat it boiled alone or with herbal tea.

2. **Option**

Cucumber is known for its effectiveness in reducing puffiness under the eyes, but did you know that it can also help relieve belly bloating?

Cucumber contains antioxidants that help reduce swelling, and can also inhibit the activity of enzymes that cause inflammation. In addition, cucumber contains potassium, which helps expel sodium from the body, which contributes to reducing bloating. Therefore, it is recommended to include it in your daily diet.

3. **Papaya**

Papaya fruit contains unique enzymes that help facilitate the digestion of proteins. Papaya is an important tropical fruit that has anti-inflammatory properties. It is also a rich source of fiber, which supports the digestive system and helps eliminate bloating and gas.

4. **Asparagus**

Asparagus is a superfood that helps fight bloating.

Asparagus has diuretic properties, which helps get rid of excess water in the body. It also contains beneficial bacteria (Probiotic) that support the growth of good bacteria in the intestines, which contributes to maintaining a healthy balance in the digestive system and reduces gas. In addition, asparagus is rich in both soluble and insoluble fiber, which promotes overall digestive health.

**5. Yogurt**

Yogurt contributes to enhancing the presence of beneficial bacteria in the digestive system, which helps regulate the digestive process and improves the general health of the digestive system. These beneficial bacteria can be obtained through nutritional supplements, but the best natural source is yogurt.

**6. Banana**

Bananas are a rich source of potassium, as are avocados, kiwis, oranges, and pistachios. Potassium helps prevent fluid retention in the body by regulating water levelsSodium ate, which reduces bloating caused by fluid retention. Bananas are also a good source of soluble fiber, which can relieve or prevent constipation.

The inability to eliminate waste due to constipation is often the main cause of gas and bloating, so treating constipation is the ideal solution.

**Medicines to treat flatulence**

Many people are looking for medications to treat gas, and there are a range of drug treatments available, whether with or without a prescription, that can relieve flatulence and treat gas. Among these medications are:

- **Simethicone**: Simethicone is considered an anti-gas medication that helps eliminate air accumulated in the digestive system and treat flatulence. It is characterized by its rapid effectiveness compared to other medications, and is available in the form of chewable tablets, capsules, or solution for infants, and it is safe for use during pregnancy and breastfeeding.

- **Activated charcoal**: Although research on the use of activated charcoal in treating flatulence is still limited, it may help reduce excess gas and flatulence in a painless manner. Considered safe and effective in the short term, it should be noted that activated charcoal is different from charcoal used for barbecuing, as it undergoes special processes that make it safe for consumption.

- **Probiotics**: Probiotics are beneficial bacteria, and the supplements they contain help regulate the work of colon bacteria that may produce gases and cause bloating, which contributes to the treatment of colon bloating.

**Antacids**: Antacids are sometimes used to treat abdominal gas by facilitating the exit of gases through the digestive system, but their effectiveness is limited, as they are only effective in cases of bloating caused by food.

- **Alpha-galactosidase enzyme**: Nutritional supplements containing alpha-galactosidase can be used to treat bloating and gases, as they prevent the formation of gases before they occur. Its effectiveness is reduced if taken after meals, so it is preferable to take it before meals that usually cause gas, as it helps break down complex carbohydrates found in whole grains and vegetables.

**Lactase enzyme:** Nutritional supplements containing the lactase enzyme are used to treat abdominal and colon bloating resulting from lactose intolerance and allergy to dairy and its derivatives. This enzyme efficiently breaks down milk sugar, reducing the possibility of uncomfortable gas. It is characterized by its rapid effect and the absence of disturbing side effects.

**Loperamide Hydrochloride:** Loperamide (in English: Loperamide HCI) is used to treat gases associated with diarrhea and colic. It can be used by adults and children over 12 years of age, but be aware that it may cause drowsiness and dizziness.

**Bismuth Subsalicylate:** Bismuth Subsalicylate works to treat gases associated with diarrhea, stomach disorders, and indigestion, and is characterized by its rapid effect. However, it is not recommended for use by people with blood clotting problems or stomach ulcers.

**Antidepressants:** Some people may suffer from abdominal bloating as a result of exposure to stress and tension, so the doctor may prescribe some types of antidepressants as a treatment for this condition.

**Potassium:** Potassium helps restore the balance of sodium levels in the body, which contributes to the treatment of abdominal gas and bloating.

**Effective tips to prevent bloating**

The first and most important step in preventing bloating is to identify and avoid its main cause. If the cause is not clear or is difficult to avoid, the following steps can be taken to reduce the frequency of bloating episodes and enhance a feeling of comfort:

1. **Move regularly**

Studies show that walking or doing any light physical activity after eating for 10 minutes, or the equivalent of 1,000 steps, can be more effective in reducing bloating and gas compared to medications. This is because movement helps speed up the digestion of food and reduces the accumulation of gases. Exercising also contributes to reducing stress, which may negatively affect the health of the digestive system.

2. **Eat mindfully**

The way you eat may be the reason behind frequent bloating. To reduce the amount of air you swallow while eating, try:

- Eat slowly: Take your time chewing and enjoy every bite.

- Avoid talking while eating: Talking while eating increases the amount of air that enters the digestive system, which may lead to bloating.

- Eat smaller, more frequent meals: If you suffer from bloating due to overeating, try dividing your meals into smaller portions and eating them more frequently throughout the day. This may make it easier for your digestive system to handle food.

3. **Avoid swallowing excess air**

You can reduce the amount of air you swallow by avoiding three habits:

- Chewing gum, which often contains sweeteners that are difficult to digest.

- Drink soft drinks, which contain gases.

- Using a straw while drinking, which may trap air and enter it into the digestive system.

4. **Avoid foods that cause gas**

Our bodies have difficulty digesting certain foods, which leads to gas, constipation, and bloating. For example, cruciferous vegetables like broccoli and cauliflower are known to cause bloating. Many gas-causing foods (such as whole grains and some vegetables) also contain natural sugars that are difficult to digest, such as:

- **Fructose**: It is found in some vegetables such as onions and asparagus, and is used in many processed foods.

- **Raffinose**: Found in many legumes and whole grains.

- **Sorbitol**: It is used as an artificial sweetener in sugar-free foods, and is found naturally in some fruits such as apples and peaches.

Check nutrition labelsPay attention to packaged products to avoid foods containing these sugars, and monitor your body's reaction after eating certain foods to determine if they are causing you bloating.

5. **Get enough fiber, but in moderation**

Eating fiber helps improve bowel movement, which is essential for relieving bloating and gas. It is recommended that adults eat 14 grams of fiber per 1,000 calories. However, you should avoid eating large amounts of fiber at once, as the body may not be able to digest it completely, leading to the production of gas and a feeling of bloating.

To get the necessary fiber without feeling bloated, follow these steps:

- **Gradually increase your fiber intake**: Give your digestive system time to adapt to larger amounts of fiber by gradually increasing it over several weeks.

Eat less soluble fibre, such as legumes, nuts, seeds and fruits, as these foods usually cause more gas production compared to insoluble fibre, such as wheat bran and vegetables.

Eating fiber with carbohydrates: Studies indicate that you are 40% more likely to suffer from bloating when you eat fiber with a meal rich in proteins, compared to eating it with a meal that contains carbohydrates.

Make sure to drink sufficient amounts of water, as fluids and fiber work together to promote digestive motility.

It is also recommended to quit smoking, as smoking can contribute to bloating, constipation, and abdominal pain, and increases the risk of developing many intestinal diseases related to bloating, such as esophageal reflux, Crohn's disease, pancreatitis, and gastrointestinal cancers.

If you are a smoker, quitting smoking will be beneficial for your overall health, and may also help reduce bloating. However, you should be aware that initially you may experience some bloating and constipation as a result of nicotine withdrawal, which may affect your digestive system and the way you process food. It is important to work with your doctor to manage these symptoms until your body adjusts to the new situation.