Adults only (18+)

How to Relieve Stomach Pain and Gas

Stomach pain and gas are common symptoms that can make you feel uncomfortable, bloated and even self-conscious. Whether the pain is sharp, crampy or simply a feeling of fullness, trapped gas in the digestive tract is usually harmless but often inconvenient. These symptoms can come on suddenly after a meal or gradually build throughout the day, and although they are rarely serious, they can affect your mood and daily routine. The good news is that in most cases, they can be managed easily with a few practical changes.

Understanding why excess gas builds up and how to relieve it safely can help restore comfort and confidence.

What Causes Gas and Stomach Pain

Gas is a natural part of digestion. As food is broken down, gases such as oxygen, nitrogen, carbon dioxide and methane are produced. Most of this is passed unnoticed through burping or flatulence, but when it becomes trapped or excessive, it can lead to bloating, cramping and pressure in the abdomen. Some people also swallow more air than others when eating, drinking or talking, which can add to the sensation.

Common causes include eating too quickly, talking while chewing, drinking fizzy drinks or consuming gas-producing foods such as beans, lentils, onions, broccoli and cabbage. Dairy products can cause gas in people with lactose intolerance, while artificial sweeteners like sorbitol may lead to wind and discomfort. Stress can also affect how the gut functions, sometimes slowing digestion and contributing to gas build-up.

Underlying conditions such as irritable bowel syndrome, coeliac disease or small intestinal bacterial overgrowth may also lead to more persistent symptoms of pain and bloating.

What the Symptoms Feel Like

Gas-related pain may feel like pressure, tightness or cramping in the stomach. You may notice that your abdomen looks or feels bloated, and it might feel tender to touch. The pain can come and go or shift around the belly, and is often relieved by passing wind or having a bowel movement. Some people describe a bubbling or gurgling sensation as the gas moves through the digestive tract.

For others, the discomfort may be felt higher up in the abdomen or chest, causing a feeling of fullness, belching or indigestion.

How to Relieve Gas and Stomach Pain at Home

One of the simplest ways to ease gas and stomach discomfort is to keep moving. Gentle walking, stretching or yoga can help your body naturally move the gas through the intestines. Lying on your back and slowly bringing your knees towards your chest may also help release trapped gas.

Applying a warm compress or hot water bottle to your stomach can relax the muscles and ease cramping. Warmth improves circulation and can help your digestive system function more smoothly.

Herbal teas such as peppermint, ginger or chamomile may calm the gut and reduce wind. These can be especially helpful if your symptoms follow a large meal or come on suddenly. Peppermint in particular has been shown to relax the gut muscles and may relieve bloating and discomfort in people with sensitive digestion.

Eat smaller meals and chew food slowly to avoid swallowing excess air. Avoid drinking through straws, chewing gum or talking while eating, as these habits can introduce more air into the stomach.

Over-the-counter remedies such as simethicone may help to break up gas bubbles and reduce bloating. Antacids can relieve upper abdominal discomfort related to indigestion or trapped wind. Speak to a pharmacist for guidance on which products are suitable for you.

Preventing Gas and Stomach Pain in the Future

Keeping a food diary can help you identify what triggers your symptoms. Everyone’s digestive system reacts differently, and you may find that certain foods consistently lead to gas or bloating. Reducing intake of high-fibre or fermentable foods gradually, rather than cutting them out completely, may help your body adjust.

Drink plenty of water throughout the day to support digestion and prevent constipation, which can make bloating worse. If your symptoms are linked to lactose or gluten, your GP or a dietitian can help you explore whether an intolerance is present and how to manage your diet safely.

Managing stress and anxiety is also key, especially if you notice symptoms during periods of tension or worry. Deep breathing, relaxation techniques and regular physical activity can help calm the digestive system and prevent symptoms from becoming worse.

When to Speak to a GP

Most stomach pain and gas are harmless and improve with time, but you should see a GP if symptoms are frequent, severe or do not improve with self-care. Warning signs include weight loss, persistent diarrhoea or constipation, blood in your stool or unexplained tiredness. These may point to an underlying digestive condition that needs further investigation.

If you are over 50 and have new or changing symptoms, it is also important to seek medical advice to rule out anything more serious. Your GP may suggest blood tests, stool samples or referral for further testing depending on your symptoms.

Myths About Gas and Digestion

Many people believe that cutting out all carbohydrates will prevent gas, but this can lead to nutritional imbalances. Some carbohydrates are more fermentable than others, and not everyone reacts the same way. You do not need to follow a highly restrictive diet unless advised to do so by a healthcare professional.

Another common myth is that holding in gas is dangerous. While it may feel uncomfortable, it is not harmful. However, regularly ignoring the need to pass wind can increase bloating and discomfort, so it is usually better to find a private moment to relieve the pressure.

The Emotional Impact of Digestive Discomfort

Living with regular gas and stomach pain can be frustrating, embarrassing and even isolating. It may affect your social life, self-esteem or ability to concentrate at work. If the symptoms are interfering with your daily life or making you anxious about food or activities, it is worth seeking support. Reassurance from a GP, changes to your diet or stress management strategies can make a big difference to both your physical and emotional wellbeing.

Final Thought

Stomach pain and gas can be uncomfortable, but they are often manageable with simple changes to how you eat, move and relax. Gentle exercise, warmth, fluid and a mindful approach to eating can go a long way in reducing symptoms. If discomfort becomes frequent or hard to manage, a healthcare professional can help identify the cause and guide you towards long-term relief. You do not have to live with ongoing discomfort, and with a few adjustments, it is possible to feel more at ease in your body.