Flatulence – annoying, unpleasant and often occurs when you least need it. On a first date, in an important meeting or during a quiet yoga class – there’s only one thing you want at times like these: quick relief. But what is actually happening in your body and how can you get rid of bloating permanently? Here you can find out what really helps – without stress and with a focus on natural solutions.
What is actually happening?
Flatulence occurs when gases accumulate in the intestine. This mainly occurs in the large intestine during fermentation by intestinal bacteria. While most nutrients are absorbed in the small intestine, components that are difficult to digest reach the large intestine. There, the intestinal bacteria begin to decompose and produce gases such as carbon dioxide, nitrogen, oxygen, methane and hydrogen.
Hasty eating, swallowing air and stress can also cause gas to build up in the digestive tract. The result: a feeling of fullness, unpleasant pressure in the stomach and sometimes even pain. Dietary fiber in particular, which is abundant in many plant-based foods, can exacerbate this process – but with the right preparation, for example with pulses, tolerance can be significantly improved. You can find out more about this in the tips section below. [1, 4]
My personal bloating odyssey
I struggled with bloating myself for a long time, especially after breakfast. As a bread lover, I was often frustrated because I felt bloated and uncomfortable after eating. It wasn’t until I started buying my bread from an organic bakery that bakes exclusively with sourdough that this changed.
The change was not immediately noticeable and took about two months. Since then, I have had no more complaints after eating bread. I suspect that the industrial bread I ate before contained additives and ingredients that were difficult to digest, which put a strain on my gut. Sourdough bread, on the other hand, is slowly fermented, which breaks down these ingredients and makes the bread easier to digest.
What does the psyche have to do with flatulence?
“It’s upsetting my stomach” – this saying is no coincidence. Your gut and your brain are in constant communication via the so-called gut-brain axis. Stress, anxiety or excessive demands have a direct effect on your digestion.
What happens during stress? In stressful situations, your body releases hormones such as adrenaline and cortisol. These hormones slow down digestion so that the body has energy for other tasks – such as flight or fight. The problem: slowed digestion causes gas to build up in the intestines, which increases bloating and abdominal pain. People who are often under stress also tend to eat more hastily. This often results in more air being swallowed, which also accumulates in the digestive tract and can increase bloating. [5, 6, 7, 8, 9]
Stress and bloating - the underestimated connection
Constant stress is one of the biggest enemies of healthy digestion. Chronic stress can unbalance the intestinal flora and promote long-term digestive problems such as irritable bowel syndrome or chronic flatulence.
What can you do? Small relaxation rituals not only help your psyche, but also your stomach:
- Abdominal breathing: Abdominal breathing relaxes the entire digestive tract and promotes bowel movement.
- Yoga and meditation: Certain yoga exercises, especially twisting postures, gently massage the internal organs, stimulate digestion and help to release accumulated gas. Meditative exercises also promote relaxation of body and mind.
- Progressive muscle relaxation: This method specifically relaxes individual muscle groups, reduces stress and ensures that the abdominal area also loosens up.
- Walks in the fresh air: exercise stimulates bowel activity and reduces tension. [5]
Hormonal causes of flatulence in women
Many women are familiar with the problem of a bloated belly, especially during their period, pregnancy or the menopause. Hormonal changes play a major role in this. Hormones such as progesterone can slow down the digestive process, causing gas to accumulate in the intestines.
In addition, hormone-related cravings for foods high in sugar or fat can further promote bloating. This combination of hormonal and dietary factors makes bloating a common but solvable challenge for women at these stages of life. [3]
Tip:
During hormonal changes, make sure you eat particularly digestible foods such as steamed vegetables and fermented products. Exercise and stress reduction, for example through yoga or abdominal breathing, can also help to balance the intestines.
Which foods cause flatulence?
Stress can make your digestion more sensitive. In combination with foods that are difficult to digest or that promote gas formation, bloating can increase. Here are some of the most common ‘culprits’:
- Pulses: Beans, lentils, peas and chickpeas contain sugars that are difficult to digest, such as raffinose, which are fermented in the large intestine.
- Cabbage: Broccoli, cauliflower, Brussels sprouts and white cabbage are rich in fiber and sulfur compounds that can promote gas.
- Onions and garlic: These power vegetables contain fructans, which are difficult for some people to digest.
- Foods containing gluten: Bread and pastries made from wheat, barley or rye can cause bloating if you are gluten intolerant.
- Dairy products (for non-vegans): Milk, cheese or yogurt can cause flatulence, especially if you are lactose intolerant.
- Carbonated drinks: The carbon dioxide they contain additionally inflates the gastrointestinal tract.
- Sweeteners: Sugar alcohols such as sorbitol or mannitol, which are often found in sugar-free products, can put a strain on the intestines.
- Alcohol: It irritates the intestinal mucosa, slows down digestion and disturbs the balance of the intestinal flora. [1, 4, 8]
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It is important to heal the body with the soul and the soul through the body.
Natural helpers against flatulence
Fortunately, there are numerous foods, herbs and spices that can soothe your bowels and prevent bloating. Here are the best natural helpers:
- Ginger: An all-rounder that stimulates digestion and reduces gas.
- Fennel, caraway and aniseed: these herbs relieve cramps and help to eliminate gas – ideal as a tea.
- Turmeric, cumin and cardamom: These spices have an anti-inflammatory and antispasmodic effect and aid digestion.
- Papaya and pineapple: Both fruits contain enzymes (papain and bromelain) that aid digestion.
- Steamed vegetables: carrots, zucchinis and pumpkin are particularly digestible and ideal for sensitive stomachs.
- Apple cider vinegar: A spoonful before a meal stimulates digestion and supports the absorption of nutrients.
- Plant-based probiotics: Fermented foods such as sauerkraut, kimchi or plant-based yogurt strengthen the intestinal flora. [2]
When should you have your bloating checked by a doctor?
In most cases, flatulence is harmless. However, if it occurs frequently and is accompanied by symptoms such as severe pain, diarrhea or weight loss, it may be worth seeing a doctor for a check-up. [1, 8]
The best tips against flatulence
Here are a few more practical tips that can help you get rid of your bloating naturally:
- Prepare pulses correctly: Soak them for 12 hours before cooking, rinse them thoroughly and cook them with digestive spices such as bay leaf or cumin.
- Chew thoroughly & eat slowly: Avoid eating hastily to swallow less air and make it easier for your bowels to work.
- Avoid carbonated drinks: Still water or unsweetened herbal teas are easier on the stomach and put less strain on the tummy.
- Use natural helpers: Fennel and caraway tea or peppermint tea after a meal soothe the stomach and aid digestion.
- Keep moving: A walk after eating stimulates digestion. But sports such as cycling, swimming or yoga exercises with twisting postures can also help to break down gas more easily.
- Apply heat: A warm grain pillow or hot water bottle on the stomach relaxes and can relieve cramps.
- Reduce stress: Relaxation exercises such as abdominal breathing, meditation or progressive muscle relaxation not only help your mind, but also your gut.
- Incorporate probiotics: Support your gut flora with fermented foods such as sauerkraut, kimchi or kefir.
- Keep a food diary: Document which foods you tolerate well and which cause discomfort. This will allow you to make targeted adjustments.
- Avoid straws and chewing gum: both ensure that you swallow air unnoticed, which can promote bloating.
- CAPS d-gest use: These herbal capsules contain enzymes and herbs such as ginger and artichoke, which relieve flatulence and promote digestion in a targeted manner – a real benefit, especially after sumptuous meals. [3, 4, 8]
Many of the approaches presented here also support your general gut health. For further information and even more inspiration, please read my article “The secret world of the gut: your key to health” inside.
Bloating is annoying, but you can get it under control. With a conscious diet, natural helpers and a few simple everyday changes, your tummy will soon feel good again. The important thing is to keep at it and combine different approaches – every little step counts. Try out the tips, find out what is good for your tummy and enjoy the well-being you desire. Your tummy will thank you!
Disclaimer: This text is in no way a substitute for professional advice from a doctor or pharmacist and must not be used as a basis for independent diagnosis or for starting, changing or stopping treatment of illnesses. Always consult a doctor you trust if you have any health questions or complaints! Greentrinsic accepts no liability for any inconvenience or damage resulting from the use of the information presented here.
Sources:
1st AOK Health Magazine (2022): What helps against bloating? 3 tips against a bloated stomach,(https://www.aok.de/pk/magazin/koerper-psyche/verdauungssystem/was-hilft-gegen-blaehungen/)
2 Kopacek, A., Osthoff, C. (2024): Too much air in the stomach: What helps against flatulence?,(https://www.apotheken-umschau.de/krankheiten-symptome/symptome/blaehungen-luft-im-bauch-ursachen-und-hilfen-739487.html)
3rd Deutsche Apotheker Zeitung (2024): What pharmacists should know about flatulence,(https://www.deutsche-apotheker-zeitung.de/news/artikel/2024/02/06/was-apotheker-ueber-flatulenz-wissen-sollten)
4. irritableintestine.net (2019): What is flatulence (flatulence),(reizdarm.net/blaehungen-flatulenz/)
5. Gesundheitswissen.de (2024): Stress and gut health: How emotional well-being affects your digestion,(https://www.gesundheitswissen.de/gesund-leben/gesundheitsprobleme/magen-darmgesundheit/stress-und-darmgesundheit/)
6th Professional Association of German Internists (2024): Psyche & digestive system,(https://www.internisten-im-netz.de/fachgebiete/psyche-koerper/psyche-verdauungssystem.html)
7th AOK Health Magazine (2023): Bloated belly: How it develops and what helps against it,(https://www.aok.de/pk/magazin/koerper-psyche/verdauungssystem/blaehungen-loswerden-tipps-gegen-den-blaehbauch/)
8 Oppermann, B. (2024): Bloated Belly: 8 Symptoms, 12 Causes & 9 Treatments of Meteorism,(https://www.gesundfit.de/artikel/blaehbauch-meteorismus-1719/)
9 Ratliff, E. (2025): Gut-brain connection: How your gut and brain work together,(https://www.consumerhealthdigest.com/de/darmgesundheit/darm-gehirn-verbindung.html)
