How Can I Reduce Excess Gas? And Get Rid of Smells?

Unfortunately, there is no simple solution - what works for one person may not work for another. However, some people have found the following ideas helpful:

Think about the way you eat 

• Create a relaxed environment when eating, as nervous tension at meal times can affect digestion.
• Eat small, regular meals (perhaps 5-6 a day), as an empty bowel produces more wind and rumbles. 
• Some people find that eating a large meal late at night makes them feel uncomfortable. If you find this is the  case, you could try eating your main meal earlier in the day.
• Eat slowly with your mouth closed to avoid gulping down air with your food, and make sure you chew each mouthful thoroughly.

Avoid foods that may affect you
Some foods, such as baked beans, onions, cabbage, pulses, and whole grains are well known to be ‘gassy’, although what produces a lot of wind for one person may not for another. You could also try avoiding:

• High fat foods and eggs – these can produce bad smelling gas.
• Refined and sugary foods, especially those containing sorbitol – an artificial sweetener. 
• Hot spicy food, particularly if you are not used to it.

You may know that you have an intolerance or are sensitive to certain foods or ingredients. If you are having a problem identifying which foods are causing bloating and wind, it can be helpful to keep a food diary for a week or two. Note down everything you eat and drink and how it makes you feel. It may be worth experimenting by cutting out certain foods for a short period (4-6 weeks) to see this if this helps.

Remember how important it is to maintain a good balanced diet however, and that cutting out a number of foods can mean missing out on valuable nutrients. Talk to your IBD team if you want to try a longer term or more extensive exclusion diet. Consulting your doctor is also a good idea if you suspect you may be lactose intolerant. There are several types and levels of intolerance, and correct diagnosis is essential to identify the right solution.

Some people with IBS have found that eating a low FODMAP diet helps reduce bloating and wind. FODMAP is an abbreviation for a group of food molecules known as fermentable carbohydrates which are found in foods such as fruit, wheat and dairy products and are difficult to digest properly. The undigested molecules pass into the colon and then can act as a food source for bacteria. As the bacteria digest the FODMAPs they can cause symptoms such as bloating and wind. Cutting down food containing FODMAPs is thought to relieve these symptoms, and many people with Irritable Bowel Syndrome (IBS) have found low FODMAP diets especially useful. Research has suggested that people with inactive IBD may also have IBS or IBS-like symptoms, and that a low FODMAP diet may be beneficial for some of these people.

For more information on how food affects IBD and suggestions for healthy eating with UC and Crohn’s, see our booklet Food and IBD
.

Drinking

• Drink plenty of water, ideally 1.2 litres a day (about 6 glasses).
• Avoid caffeine in coffee, tea and cola. You could try decaffeinated tea, peppermint tea, green tea, or herbal and fruit teas instead. 
• Avoid fizzy carbonated drinks because these contain gas. 
• Alcoholic drinks can also increase the amount of gas produced.
• Avoid drinking from a straw as this can make you swallow air.

Other tips

• Try to avoid stress, which can make you gulp air. When you are tense, practise slow breathing.
• Avoid sitting for long periods. If sitting at work, take regular breaks (at least every hour) to stretch the legs and abdomen.
• Try to take regular exercise to help improve digestive transit, for example, it may help to go for a short walk after eating in order to move gas around.
• Gently, but firmly, massage the abdomen from right to left to release trapped wind.
• Practise anal sphincter exercises to help improve control of wind.

How can I get rid of smells?

We are often a lot more sensitive to our own smells than other people are. However, if you are concerned about odours, you might find some of the following ideas helpful:

• Try to ensure that the room you are in is well ventilated.
• Light a scented candle, an aromatherapy oil burner (try lavender or lemon oil) or incense stick.
• Try striking a match, then blow it out immediately and allow the small plume of smoke to drift into the room.
• Some people find that aerosol air fresheners can help mask smells. Try a solid block freshener that works all the time, or a freshener that releases a fragrance at regular intervals. 
• Use neutralising sprays or gels that help eliminate rather than mask odours, such as Neutradol Spray or Gel (available from chemists and supermarkets), Auricare Odour Eliminator, or Fresh Drop Smell Stop (available online).
• Wear underwear or pads that absorb gas or you could use a seat cushion that filters gas. All these products are available online

What else may relieve symptoms?
Some people have found herbal remedies helpful in reducing wind. You should tell your doctor if you are taking any herbal remedies. The following suggestions have not been scientifically proven to relieve  symptoms, but may be worth trying.

• Aloe Vera gels
• Charcoal tablets
• Cranberry juice
• Fresh parsley
• Herbal infusions, such as camomile, fennel or peppermint
• Peppermint oil

Some people find that simethicone helps with bloating and wind. Simethicone is an anti-foaming agent, which disperses tiny bubbles of trapped wind. It can be brought over the counter in products such as WindEze tablets and WindSetlers.


Research is continuing into the role of the bacteria in the colon, particularly those bacteria that may be ‘friendly’ or beneficial. Probiotics are a mixture of live ‘friendly’ (beneficial) bacteria taken by mouth. They can be found in some specially fermented yogurt drinks or in tablet form. Some people with Irritable Bowel Syndrome have found that some probiotics are helpful in reducing flatulence and wind. Although further research is needed, it is possible that they may also help some people with IBD.