How to get rid of excess air in the body? A comprehensive guide

September 29, 2025 •

4 min read

Over 75% of people experience digestive discomfort like bloating and gas at some point. For those seeking relief, understanding effective remedies is the first step toward figuring out how to get rid of excess air in the body and regain comfort.

Quick Summary

Excess air in the body can be effectively managed by making strategic dietary adjustments, adopting mindful eating practices, and incorporating gentle exercises. Modifying your lifestyle to reduce air swallowing and choosing appropriate over-the-counter or natural remedies provides significant and lasting relief.

Key Points

Mindful Eating: Eating slowly and chewing thoroughly significantly reduces the amount of air swallowed.
Identify Triggers: Pay attention to high-FODMAP foods like beans, broccoli, and certain fruits that may be causing gas.
Gentle Exercise: Simple activities like a walk or yoga poses such as Knees-to-Chest can help move trapped gas.
Limit Carbonated Drinks: Beverages like soda and sparkling water introduce air directly into the digestive system.
Consider OTC Aids: Products like simethicone or activated charcoal can provide quick relief for acute gas and bloating.
Sip, Don't Gulp: Drinking slowly and avoiding straws prevents you from gulping down excess air.
Manage Stress: High stress levels can impact digestion, so incorporating relaxation techniques is beneficial.

Understanding the Causes of Excess Air

Excess air can find its way into your body through two main pathways: swallowing air (aerophagia) and the natural production of gas during digestion. Swallowing air can happen during everyday activities, while certain foods and digestive processes lead to gas accumulation in the intestines. Common triggers include:

Eating or drinking too quickly
Drinking carbonated beverages
Chewing gum or sucking on hard candies
Smoking
Wearing ill-fitting dentures
Consuming high-fiber foods or artificial sweeteners

Dietary Modifications for Lasting Relief

Altering your diet is one of the most powerful tools for managing and preventing excess gas. Identifying and limiting specific foods can make a significant difference in your comfort levels.

The Role of High-FODMAP Foods

FODMAPs are a group of carbohydrates that can be difficult for some people to digest, leading to gas and bloating. A temporary low-FODMAP diet, followed by a gradual reintroduction of foods, can help pinpoint your specific triggers. Key high-FODMAP culprits include:

Certain fruits: Apples, pears, cherries
Vegetables: Onions, garlic, broccoli, cabbage
Legumes: Beans, lentils
Dairy products: Milk, ice cream, some soft cheeses

Mindful Eating and Lifestyle Changes

Your eating habits play a crucial role in how much air you swallow. Slowing down and being more mindful during meals can have an immediate impact.

Adopt Mindful Eating Techniques

Eat Slowly: Give your stomach time to process food and signal fullness, reducing the urge to gulp food and air.
Chew Thoroughly: The more you chew, the smaller the food particles, making them easier to digest.
Avoid Gulping: Drink beverages slowly and avoid using straws, which can cause you to swallow more air.

Comparison of Common Remedies


Remedy Category	How It Works	Key Benefits	Potential Drawbacks
Dietary Changes	Limits gas-producing foods like high-FODMAPs and carbonated drinks.	Targets the root cause; long-term relief; improves overall gut health.	Can be restrictive; requires patience to identify triggers.
Mindful Eating	Reduces aerophagia (swallowed air) by changing eating habits.	Free and easy to implement; provides immediate relief; no side effects.	Requires conscious effort and consistency.
Physical Activity	Promotes gut motility and helps expel trapped gas.	Improves overall health; instant relief for trapped gas; accessible.	Effects may be temporary; not suitable for all causes.
OTC Medications	Drugs like simethicone break down gas bubbles; activated charcoal absorbs gas.	Provides quick relief; widely available.	Treats symptoms, not the cause; potential side effects; not a long-term solution.

Natural and Over-the-Counter Solutions

For times when a quick fix is needed, a variety of options can provide fast relief from excess air.

Time-Tested Home Remedies

Peppermint Tea: The soothing properties of peppermint can help relax the digestive tract muscles, allowing gas to pass more easily.
Ginger: A well-known digestive aid, ginger can help with bloating and gas. Drink ginger tea or add fresh ginger to your meals.
Chamomile Tea: Similar to peppermint, chamomile can relax the smooth muscles of the digestive system.
Warm Lemon Water: A simple morning routine of warm water with lemon can stimulate digestion and act as a gentle diuretic.

Over-the-Counter Options

Simethicone: This medication is widely used to break down gas bubbles in the stomach and intestines.
Activated Charcoal: This substance can bind to and absorb gas in the digestive tract, though it may also interfere with the absorption of other medications.
Digestive Enzymes: If certain foods like lactose are the issue, taking digestive enzymes can help your body break them down more effectively.

Exercise and Posture for Gas Relief

Gentle movement can significantly aid in expelling trapped gas and promoting healthy digestion. A short walk or specific stretches can provide immediate relief.

Simple Stretches to Release Trapped Air

Knees-to-Chest Pose (Apanasana): Lie on your back and pull your knees towards your chest. This applies gentle pressure to the abdomen.
Cat-Cow Pose: This yoga pose can help stretch and massage the abdominal muscles, encouraging gas to move along.
Child's Pose: This relaxing pose can help soothe the digestive system and release pressure.

The Role of Gut Health

Maintaining a healthy gut microbiome is fundamental to preventing excess gas. A balanced diet and probiotics can support the beneficial bacteria in your digestive system, leading to better overall digestion. A resource like the National Institute of Diabetes and Digestive and Kidney Diseases provides valuable information on managing digestive health.

Conclusion

Successfully managing excess air in the body requires a multi-pronged approach that addresses both dietary triggers and lifestyle habits. By adopting mindful eating, making smart food choices, and staying active, you can significantly reduce discomfort. While home remedies and OTC solutions offer temporary relief, for persistent issues, it's always best to consult a healthcare professional to rule out any underlying medical conditions.

Frequently Asked Questions

Common gas-producing foods include beans, lentils, broccoli, cabbage, cauliflower, onions, and certain high-FODMAP fruits like apples and pears. Carbonated drinks also contribute significantly to gas.

Yes, stress can cause you to swallow more air, a condition known as aerophagia. It also affects gut motility and can lead to symptoms like bloating and gas.

You should consult a doctor if your gas and bloating are persistent, severe, or accompanied by other symptoms like weight loss, diarrhea, constipation, or blood in your stool.

Yes, gentle exercises like walking, cycling, or yoga poses such as the Knees-to-Chest pose or Cat-Cow can help to massage the abdominal muscles and encourage gas to move through the digestive tract.

Staying hydrated is important for digestive health. Drinking enough water can help with bloating caused by high fiber intake, as it helps the fiber pass more smoothly through your system.

When you chew gum, you are more likely to swallow excess air. This constant swallowing of air can lead to a buildup of gas in the digestive system, resulting in bloating.

Probiotics, which are beneficial bacteria, can help balance your gut microbiome. For some, they can improve digestion and reduce gas, while for others, they may initially cause temporary gas as the gut adjusts.