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5 Science-Backed Foods to Relieve Trapped Wind

Got wind? The pain and discomfort of trapped wind can be a somewhat embarrassing experience – and trying to let it loose in public is, well, frowned upon – but that doesn’t mean you have to just sit through it. Here are 5 foods known to speed up the relief process. 

Trapped wind, also known as gas or flatulence, occurs when excess air or gas builds up in the digestive system, leading to discomfort and bloating. The gas can accumulate in the stomach or the intestines, causing a feeling of fullness, tightness, or pain. Several factors contribute to trapped wind: 

Swallowing Air: Ingesting air while eating, drinking, or even talking can introduce excess air into the digestive system. Eating quickly, drinking through straws, or consuming carbonated beverages can contribute to this.

Digestion of Food: Certain foods, especially those high in sugar – or even fibre, if you’ve suddenly upped your intake – can produce more gas during digestion. Foods like beans, lentils, cruciferous vegetables (broccoli, cabbage, cauliflower) – but if you ease your way into eating these nutritious foods, you can bypass the side effects – and carbonated drinks are common culprits.

Need a little help introducing gut healthy foods into your diet and cutting out excess sugar? We’re here to help. Come join us for the 8-Week Program. You don’t have to buy exotic ingredients or splash your cash on new appliances; every tool you need, you’ve likely already got, and our ingredients are easily found at your local grocer. Because we know how challenging it can be to make a change in your life, and it’s the little things that make it that much easier (and fun!). Take a look at some of the exciting recipes members enjoy:

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Bacterial Fermentation: The bacteria in the gut play a crucial role in breaking down undigested food, producing gases like methane and hydrogen in the process. While this is a normal part of digestion, an overgrowth of bacteria or an imbalance in the gut microbiota can lead to excess gas production.

Gastrointestinal Disorders: Conditions such as irritable bowel syndrome (IBS), lactose intolerance, and celiac disease can cause difficulties in digesting certain types of food, leading to increased gas production.

Swallowing Habits: Chewing gum, smoking, or talking while eating can result in swallowing more air, contributing to trapped wind.

Constipation: When stool moves slowly through the digestive tract, bacteria have more time to ferment the undigested food, producing additional gas.

Let’s take a look at 5 foods proven to improve your digestion and release that wind – ideally not in polite company. But, well, Shrek was onto something when he said better out than in!

Peppermint Tea

Peppermint oil contains menthol, a compound known for its muscle-relaxing properties. Studies suggest that peppermint oil can help relax the muscles of the gastrointestinal tract, including the lower oesophageal sphincter, leading to a reduction in symptoms of indigestion and bloating.

How to Incorporate: Brew a cup of peppermint tea using fresh peppermint leaves or a high-quality peppermint tea bag. Consuming this aromatic tea after meals may promote relaxation of the digestive muscles, easing the discomfort associated with trapped wind. 


Ginger has a long history of use for various digestive issues. Scientifically, ginger contains bioactive compounds such as gingerol, which possess anti-inflammatory and antioxidative properties. Research suggests that ginger can enhance the movement of food through the digestive tract, potentially alleviating symptoms of indigestion.

How to Incorporate: Integrate fresh ginger into your meals by grating it into stir-fries or adding it to soups. Alternatively, make ginger tea by steeping fresh ginger slices in hot water. Regular consumption may help in reducing bloating and promoting overall digestive health.

Fennel Seeds

Fennel seeds have been used traditionally to address digestive issues. Studies propose that compounds in fennel seeds may relax the muscles in the gastrointestinal tract, particularly the smooth muscles of the intestines, leading to a reduction in symptoms of bloating and gas.

How to Incorporate: Chew on a teaspoon of fennel seeds after meals to benefit from their digestive properties. Additionally, fennel tea, made by steeping crushed fennel seeds in hot water, can be a soothing and effective way to ease trapped wind.


Papaya contains an enzyme called papain, which aids in the breakdown of proteins. Research suggests that papain can enhance protein digestion, potentially reducing the likelihood of indigestion and bloating associated with protein-rich meals.

How to Incorporate: Include fresh papaya in your diet by enjoying it as a snack or incorporating it into fruit salads. Consuming papaya before or after meals may support the digestion of proteins and contribute to a healthier gut.

Probiotic-Rich Foods

Probiotics are beneficial bacteria that play a crucial role in maintaining a healthy balance in the gut microbiota. Research indicates that probiotics can positively influence gut function, potentially reducing symptoms of gas and bloating.

How to Incorporate: Incorporate probiotic-rich foods into your daily diet, such as yogurt, kefir, sauerkraut, or kimchi. These fermented foods introduce beneficial bacteria into the gut, promoting a harmonious gut microbiota and contributing to digestive wellbeing.

Tips for Relief

Stay Hydrated: Proper hydration supports overall digestive health and can help prevent constipation.

Chew Food Thoroughly: Mindful chewing aids in the breakdown of food, reducing the risk of swallowing excess air.

Regular Exercise: Engage in regular physical activity to stimulate healthy digestion and alleviate symptoms of bloating.

Remember, individual responses to these foods may vary. If trapped wind persists or is accompanied by severe symptoms, seeking advice from a healthcare professional is recommended for personalised guidance.   

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