How to Get Rid of Trapped Wind: 4 Top Tips

Passing wind, whether through burping or flatulence, is a natural part of digestion. But trapped wind can cause discomfort, including bloating, cramps, and abdominal pain. The good news is there are easy ways to help relieve and prevent it, helping you stay more comfortable. 

4 Top Tips to Help Treat and Get Rid of Trapped Wind 

Knowing how to get rid of trapped wind when it strikes can mean the difference between a comfortable day and persistent discomfort. Immediate relief isn’t always guaranteed, but the following tips can help: 

1. Get Moving and Stretching 

Exercise is crucial for digestion and helps reduce trapped wind. Yoga can be helpful for encouraging trapped gas to pass. 

2. Try an Abdominal Massage 

Massage your stomach from right to left. This technique is helpful to release trapped wind. 

3. Consider Over-the-Counter (OTC) Options 

 If movement and massage don’t help, OTC remedies can help provide relief. 

Speak to a healthcare professional about the following options: 

• Activated Charcoal 

May help reduce bloating and absorb gas in the gut. 

• Anti-Flatulence Medications (e.g., Simethicone) 

These medications dissolve gas bubbles in the intestines and stomach. 

• Peppermint Oil Capsules 

Taking peppermint oil before meals for a month may reduce bloating and distention. 

Tips to Help Prevent Trapped Wind 

Prevention is often the ideal strategy when dealing with trapped wind. 

Here are key steps you can consider: 

1. Limit Fizzy Drinks 

Fluids are essential for smooth digestion. Aim to drink 6–8 glasses of water daily and limit fizzy drinks, as carbonation can contribute to gas buildup. 

2. Avoid “Windy” Foods 

Certain foods can be hard to digest and may cause excess gas, increasing the risk of trapped wind. Use a food diary to identify your triggers. 

Examples include: 

• Vegetables like onions, leeks, cabbages, brussels sprouts and asparagus. 
• Legumes such as lentils and beans. 
• Foods and drinks with high levels of fructose, lactose, or fibre. 
• Artificial sweeteners found in gum or candy, such as sorbitol or xylitol. 

3. Adjust Your Meal Schedule 

Eating smaller, frequent meals can help reduce trapped wind. Chew slowly to avoid swallowing air 

4. Gradually Increase Fibre Intake 

Constipation can increase wind because waste stays in the colon longer than usual, fermenting and producing excess gas. 

While a fibre-rich diet is good for the gut and can help prevent constipation, a sudden increase in fibre intake may contribute to gas buildup. It is vital to gradually increase your fibre intake, as sudden changes may worsen bloating and gas. 

Choose smaller portions of rinsed canned pulses instead of dried ones to reduce oligosaccharides, which can cause flatulence. Also, include oats and linseeds in your diet as they can help reduce wind. 

When to Contact a Medical Professional  

Trapped wind is usually harmless but consult a healthcare professional if you experience: 

• Ongoing abdominal pain  

• Constipation or diarrhoea 

• Unexplained weight loss 

• Blood in your stool  

Always seek advice if you have any queries or concerns about your condition.