What causes trapped wind?

Everyone has wind and it is a sign that the digestive system is working well. If you are suffering from passing a lot of wind with the symptoms of bloating, stomach pain, burping, and flatulence it can be both uncomfortable and embarrassing.

Let’s look at some of the reasons you could have too much air or excess gas trapped in the abdomen and the ways to relieve it.

What is wind?

Nitrogen, oxygen, carbon dioxide, hydrogen and methane are the major gases that make up wind in the gut.

From the air we swallow we introduce nitrogen and oxygen into the body. Carbon dioxide comes from the mixing of bicarbonate in the pancreas and stomach acid. The gases move into the small bowel and at that point, oxygen and carbon dioxide enter the bloodstream. The nitrogen moves onto the large bowel.

The large bowel contains different kinds of bacteria which are essential to gut health. The bacteria ferment the residues of food, and this process generates the gases hydrogen, methane and some more carbon dioxide.

The majority of the gas is breathed out. The rest is passed as farts (flatus), through the anus.

How does wind get trapped?

It is perfectly normal for the body to produce and pass gas as part of the digestive system process. Human beings fart at least 14 times a day. Sometimes during digestion, a bubble of trapped gas can build up inside your digestive tract causing uncomfortable symptoms.

What are the symptoms of trapped wind?

The most common symptoms of trapped wind are:

• Stomach pain
• Stomach cramps
• Bloated stomach
• Burping
• Flatulence (breaking wind)
• Gurgling noises from the stomach

What are the causes of trapped wind?

During digestion, chemicals called enzymes break down foods so they can be absorbed in the small intestine, but certain foods we consume aren’t broken down. By the time they reach the large intestine, they’re still undigested. However, the large intestine can break down these sugars, starches and carbohydrates using the millions of bacteria present in the gut. The problem is that doing so produces gases, including carbon dioxide and hydrogen sulphide, which are released as flatulence. If we can’t release this intestinal gas through burping or passing wind, it remains trapped in the abdomen, causing pain and bloating.

Here are a few causes of trapped wind:

Swallowed air

Swallowing air happens when you eat large amounts of food quickly without thoroughly chewing it and when you gulp down drinks quickly.

Eating slowly with your mouth closed, and thoroughly chewing your food before swallowing it can help you minimise the risk of accidentally swallowing air. Taking small sips of drinks rather than large gulps can also help you avoid swallowing large quantities of air, which may later cause bloating and stomach pain.

There are other ways people swallow air:

• Whilst talking, especially when emotions such as excitement, nervousness or sadness are experienced
• Chewing gum
• Smoking
• Drinking a lot of liquids with meals
• Having dentures that are too loose

Diet

Your diet and the foods you consume contribute to the amount of trapped wind you experience. Many carbohydrate foods cause gas production, but less so fats and protein. The main food culprits are:

• Carbohydrates that are hard to digest, such as beans, lentils, whole grains, oats and bran
• Vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, green peppers, onions, carrots, celery
• Milk products such as cheese
• Fruits high in fructose such as apples, raisins, pears
• Fizzy drinks
• Artificial sweeteners such as sorbitol, mannitol, or xylitol

Keeping a food diary is useful to note what you’ve eaten and when you experience bloating.

Food intolerances

Some people are lactose intolerant and struggle to digest milk, cheese, ice cream and other dairy products. An enzyme called lactase is very low in these individuals causing unpleasant symptoms and discomfort.

Coeliac disease is caused by intolerance to a protein called gluten which is found in certain foods, causing uncomfortable symptoms.

If you have an intolerance, you should take care to check the ingredients before eating. You may not be aware you have an intolerance, in which case you should speak to your GP.

Medical conditions

Some people experience symptoms like bloating, stomach ache and excess flatulence due to a pre-existing health condition such as:

• Irritable Bowel Syndrome (IBS), a gastrointestinal disorder that affects the functioning of the large intestine (colon). Individuals with IBS often have abnormal intestinal contractions, which can lead to changes in bowel habits and the characteristic symptoms of the condition
• Crohn’s Disease, a type of inflammatory bowel disease characterised by chronic inflammation in the gastrointestinal (GI) tract. Notably, this condition can impact any portion of the GI system, from the mouth to the anus, though it predominantly affects the small intestine and the beginning of the large intestine. Individuals may experience diarrhoea, abdominal pain, significant weight loss, and a heightened risk of intestinal obstructions
• Ulcerative Colitis, a chronic inflammatory bowel disease characterised by inflammation and ulcers in the large intestine, specifically the colon and rectum. The symptoms of ulcerative colitis can vary from person to person and may range from mild to severe. Common symptoms include rectal pain, rectal bleeding, bloody diarrhoea, often with blood or mucus and abdominal pain and cramping

Simple ways to relieve trapped wind and digestive health

Home remedies

• Keep a food diary: This allows you to identify gassy foods that cause you wind
• Chew food slowly: This gives the amylase in saliva more time to start breaking down carbohydrates which can help prevent excess wind
• Eat smaller meals: Less food but more frequent meals can help the digestive system
• Drink plenty of water: This can reduce the risk of constipation and keep things moving. Drinking warm water can help calm your gut and move food through the digestive system
• Drink herbal teas: Consuming chamomile, fennel or peppermint tea can help relieve flatulence symptoms
• Physical activity: Taking a walk, bike ride or certain yoga poses stimulates the digestive system and encourages matter to move through the intestine

Over-the-counter treatments

When home remedies don’t seem to help enough you can visit a pharmacy for over-the-counter treatment:

Peppermint oil

• Contains essential oils which have been shown to reduce flatulence and bloating

Simeticone

• It works by breaking up bubbles so they can pass easier

Activated charcoal

• Charcoal traps gas molecules, reducing the gas that causes bloating

Probiotic supplements

• Probiotics often contain the bacteria Bifidobacterium and Lactobacillus which are beneficial in gas reduction and improving gut health. Adding in fermented foods like yoghurts that are rich in probiotics can be helpful to manage bloating too

Always talk to your pharmacist or doctor to check if these treatments are suitable for you.

Simple tips to help reduce wind

• Chew food thoroughly and slowly
• Don’t use straws to drink liquids
• Avoid drinking with meals
• Reduce the use of artificial sweeteners
• Consider giving up smoking
• Wear loose clothing
• Sitting up straight

Conclusion

There are many causes for trapped wind ranging from eating the wrong foods to chewing gum to serious medical conditions. The majority of the time trapped wind can be easily treated and short-lived. However, the NHS recommend, if you have persistent or frequently recurring trapped wind and symptoms such as weight loss, fatigue, loss of appetite and continual bloating, you should see a healthcare professional for medical advice.

Sources

• Gas (Flatulence) – Harvard Health
• Chronic Burping and Belching – Current Treatment Options in Gastroenterology – Springer
• Controlling Intestinal Gas – IFFGD
• Wind – Expert Guide – Guts UK – Guts Charity