Gas and Bloating 101: What Causes It, How to Prevent It, and How to Feel Better

Gas builds up in your digestive system in two main ways: by swallowing air and by the breakdown of food in your gut. When you eat or drink, especially quickly or while talking, you swallow air. That air can lead to burping or farting. Gas also forms when bacteria in your large intestine break down undigested carbohydrates, releasing gas as a byproduct¹.

Most people normally pass gas about 8 to 14 times a day, though even more frequent can still be considered normal¹. But if you’re wondering “why am I so gassy,” it could be due to certain habits or foods. Gas and bloating are caused by a variety of different things.

You can’t stop gas completely, but you can reduce it with a few lifestyle changes. Try these tips.

• Eat and Drink Slowly: Eating slowly and chewing well helps you swallow less air. Make meals relaxed and avoid eating on the go. Talking while eating or drinking can also increase swallowed air².
• Watch What You Eat: Keep a food diary to track which food that cause gas for you. Everyone reacts differently. Some people get gassy from dairy, others from whole grains or certain vegetables.
• Add Fiber Gradually: Fiber is great for digestion, but adding too much too fast can cause gas. Slowly increase fiber-rich foods like fruits and vegetables to give your body time to adjust².
• Stay Hydrated: Drinking water helps prevent constipation, and constipation can cause bloating⁴.
• Get Moving: Physical activity helps digestion and prevents gas from building up. A short walk after meals can make a big difference⁴.
• Avoid Tight Clothing: Tight belts or waistbands can trap gas and make bloating worse. Wear comfortable clothes, especially after eating.
• Identify Food Sensitivities: If dairy always makes you gassy, you might be lactose intolerant. Try lactose-free products or lactase supplements. If wheat or certain fruits bother you, talk to your doctor about possible intolerances.

Even with prevention, gas can still happen. If you’re wondering “how to relieve gas,” here are some easy ways to feel better.

• Let It Out: Passing gas is normal. Don’t hold it in—it can cause more discomfort. Find a private place and let it out.
• Move Around: Walking or stretching can help gas move through your system. Try lying on your back and pulling your knees to your chest⁵.
• Belly Massage: Gently rub your belly in circles to help gas move along. Start on the right side and move across and down your abdomen⁵.
• Use Heat: A warm heating pad or hot water bottle can relax your stomach muscles and ease gas pain⁵.

Sometimes, despite your best efforts, you might still end up with an upset, bloated tummy – especially after an indulgent meal or when traveling. That’s when an over-the-counter medicine can come to the rescue.

• Pepto Gas + Bloating (Simethicone): For targeted gas relief, look for Pepto Gas + Bloating refreshing mint chewable tablets and Pepto Gas + Bloating easy-to-swallow softgels, which are specifically formulated to start breaking down gas bubbles in minutes.
• Pepto Bismol (Bismuth Subsalicylate): For occasional gas caused by upset stomach, heartburn, nausea or indigestion due to overindulgence in food or drink, give Pepto Bismol a try. Pepto Bismol is the #1 Pharmacist Recommended Upset Stomach Brand^{^} and helps relieve your symptoms fast^†.

Gas and bloating are part of everyday life. If you’re asking “why am I so gassy,” it’s likely due to what you eat or how you eat. By making small changes—like eating slowly, staying hydrated, and choosing foods wisely—you can reduce gas and feel better. And when gas does strike, now you know how to relieve gas with lifestyle changes and OTC options like Pepto Gas + Bloating or Pepto Bismol. Read each label and choose the product that’s right for your situation.