Burping, or belching, is the act of expelling gas from the stomach through the mouth. It usually occurs after the stomach has expanded due to too much gas. Burping releases the gas. Swallowing air into the stomach can cause a bloated feeling, a swollen abdomen, and stomach-ache, accompanied by burping

Causes of gas:

Indigestion or heartburn may lead to temporary abdominal pain and burping.

Frequent abdominal pain and burping may be caused by conditions including:

• irritable bowel syndrome
• acid reflux disease (GORD)
• gastric and duodenal ulcers
• gallstones
• hiatus hernia
• acute pancreatitis
• bacterial infections
• internal parasites (such as giardiasis)
• intestinal obstruction
• celiac disease

When to seek medical attention

If abdominal pain and burping are very frequent or accompanied by:

vomiting, especially vomiting blood

abdominal pain that lasts more than 24 hours

headache

fever over 101˚F (38˚C)

pain or burning sensations in the throat or mouth

chest pain

Actions you can take to reduce gas and burping include:

maintaining a balanced diet

drinking plenty of water

limiting carbonated beverages

eating slowly

avoiding multitasking while eating

Nutritional therapies can help to address food sensitivities and intolerances and also pinpoint lifestyle factors which may be causing excessive burping or abdominal pain. In the case of Crohn’s disease and coeliac, advice can be given to support these conditions and reduce symptoms.

Dietary advice for excess gas

Foods high in starch, sugar, or fibre and issues with digestion could be causing excessive burping. Focus on supporting digestion:

• try bitter salads or a tablespoon of apple cider vinegar in water before a meal. If you drinking a large amount of water, do this around 30 minutes before consuming food, so as to not dilute the stomach acid needed for proper digestion.
• Concentrate on the food, try to be mindful whilst eating but not multitask while eating
• Ensure meals are balanced with a good ratio of carbohydrates to proteins and healthy fats
• Avoid processed food containing unnecessary additives which can upset the gut lining and mess up digestion. Processed foods are also high in refined carbohydrates and sugar, as well as cheap oils which all cause inflammation in the body. So try to consume whole foods and freshly cooked food wherever possible
• Consume prebiotic foods to support the microbiome of the gut such as chicory, Jerusalem artichoke, garlic and onions. However, in some digestive disturbances, these foods may aggravate symptoms. Please also see advice on acid reflux and indigestion

Supplement advice for excess gas

Targeted probiotics, a lower daily dose may be more suitable starting out, as a gentle option for a disturbed digestive system. Prebiotic supplements may also be helpful.

Digestive aids, such as digestive enzymes or herbal formulas

Ensuring enough B vitamins may also be pertinent for good digestion: For example, B1 (Thiamine) may help regulate and enhance appetite, while B3 (Niacin) is required for the proper function of fats and sugars in the body. B vitamins also support a healthy gut microbiome.

Other advice:

• Walk around or do light aerobics around 20-30 minutes after eating. Physical activity helps with digestion.
• Try gas-relieving poses: lying on your side or try a knees-to-chest position
• Drink ginger tea after eating. Ginger may help relieve gastrointestinal irritation and aid digestion by stabilising stomach acid production
• Chew fennel seeds after your meals. Fennel is thought to help expel gas from the intestinal tract and assist digestion. Fennel and chamomile tea is also a great choice for doubling up on gut-soothing herbs. Clipper Tea Fennel (20 teabags)
• Decrease stress. Excess tension can cause you to swallow air and also lead to heartburn, which can increase burping. Periods of anxiety can also cause hyperventilation. This can make you swallow more air

Our Nutritional Therapy Team are experts in helping with digestive issues, including excessive gas and burping. Please get in touch if you'd like some advice.