Keeping a food diary to identify and reduce high-gas foods. Common triggers include beans, cruciferous vegetables, onions, dairy and high-fructose foods.

Probiotic supplementation to support balanced gut microbiome and potentially reduce gas-producing bacterial fermentation.

Enzyme supplements including lactase and alpha-galactosidase (Beano) to aid digestion of gas-producing foods.

Over-the-counter simethicone breaks up gas bubbles in the digestive tract for rapid symptom relief.

Peppermint tea or enteric-coated capsules for antispasmodic effects on intestinal smooth muscle.

Fennel seeds or tea as a traditional carminative for gas and bloating across Ayurvedic, European and Chinese traditions.

Short-term low FODMAP diet to identify fermentable carbohydrate triggers for gas and bloating.

Eating slowly and avoiding behaviours that increase swallowed air such as talking while eating, straws and chewing gum.

Activated charcoal taken with meals to adsorb gas-producing compounds before fermentation.

Regular physical activity to stimulate gut motility and facilitate gas movement through the digestive tract.