How to Get Rid of Trapped Wind

Trapped wind is very common and most people suffer from it occasionally, but for some, it can cause excruciating pain and can even be mistaken for things like appendicitis or Gallstones.

It’s normal for your body to produce gas as part of the digestive process, but some people are more prone to excessive gas and there are lots of reasons why this might be the case.

We look at some home remedies that can help you get rid of trapped wind.

Home remedies for trapped wind/gas

Don’t hold it in

Passing wind, farting, flatulence or whatever you want to call it, is totally natural and it’s estimated that the average person breaks wind between 13 and 21 times a day. So if you hold it back because you are embarrassed then it stands to reason that you may become uncomfortable or bloated. I know it can be awkward when you are in a busy or quiet place, but if you need to perhaps excuse yourself and pop to the bathroom or go outside.

Lay down flat

I personally find laying down when I have trapped wind helps. This is especially true if I have been sitting at a desk all day or on a long car journey. Laying down flat, with legs outstretched, sometimes with a heat wrap on my stomach relaxes everything and helps shift the trapped gas.

Avoiding sparkling carbonated drinks

These types of drinks add gas to the stomach and are best avoided. Go for still water or soft drinks like squash instead.

Drink Herbal teas

I have found drinking Camomile tea really helps, especially with a slice of ginger added too. If you can tolerate it, Peppermint tea is very good too, but avoid it if you have Gastritis issues.

Use a heat wrap or hot water bottle

Applying heat to your stomach can really help. It helps relax the muscles and therefore the gas can move more freely through your system.

Avoid certain foods

Some foods are known to give people excessive gas, try and cut down on the following.

  • Brussel sprouts
  • Broccoli
  • Cauliflower
  • Cabbage
  • High fibre foods
  • Legumes – Beans, lentils etc

Take your time with food

Rushing a meal or dashing around whilst eating doesn’t help you digest your food. It can lead to bloating and excess gas as well as indigestion.

Try and sit down and take your time when you eat, chew each mouthful well and relax.

Exercise for trapped wind

Getting your body moving is a great way to avoid trapped wind, it helps relax the muscles and keeps the gas moving through your system.

I will often go for a gentle walk or do some basic yoga if I have trapped wind, it gets things moving and is good for your digestion overall. But don’t overdo it, too much strenuous exercise is known to cause excess gas and bloating.

Yoga is an excellent gentle exercise for relieving trapped wind. I particularly like following Yoga with Adrienne on you tube. She has an exercise especially for relieving trapped wind. It’s definately worth trying.

Drink Camomile tea

I find Camomile tea works brilliantly for all types of Digestive issues including trapped wind. It has a very calming effect on the muscles in the body including those in the digestive tract. I drink 3 or 4 cups a day, with a slice of fresh ginger root too, which also has beneficial properties such as being an anti-inflammatory.

Peppermint oil capsules

Many IBS sufferers regularly use Peppermint to help with their symptoms, it works by helping the muscles in the intestines relax, easing symptoms such as cramping. By relaxing these muscles trapped gas can move through the system more effectively.

I have tried a few different brands over the years, I love Heathers tummy tamers and Colpermin.

Take one a day with your main meal. Some people also find sipping peppermint tea helpful, especially after a meal.

If you suffer from Gastritis, I would avoid these though, mint can irritate the stomach and is probably best avoided.

Fennel seeds

Fennel seeds contain oils that help relax your digestive system and help prevent trapped wind. They taste quite strong and may not be to everyone’s taste, but if you can stomach it, chew a teaspoon of seeds when you have symptoms.


It took me a long time to realise how beneficial Probiotics were for me and my overall digestive health. They work by adding lots of good bacteria to your gut, which helps with keeping bowel movements regular and helping with things like bloating and excess gas.

After I found the right one for me, I find my whole digestive system just worked better. I sometimes suffered from constipation and probiotics helped with this. This in turn calmed down the excess gas and trapped wind I was experiencing quite often.

For more info on ways to avoid constipation see my blog post here:- Best ways to avoid Constipation

Can trapped wind cause back pain?

Yes, it can, Trapped wind can cause back pain when the gas gets trapped in your intestines or a certain part of your colon. Try the above remedies but if the pain is persistent then check with a healthcare professional to rule anything else out.

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