Excess gas is belching, bloating, and passing wind that keeps getting in the way of your day.
Gas itself is normal. You call it excess when the symptoms are frequent, painful, or limiting.
You can check this quickly. Look at your pattern over a week, count a rough daily total, and notice if symptoms settle after you pass gas or open your bowels.
This guide explains what is normal, why gas builds, and what you can do today. You will also see the signs that mean you should speak to your doctor.
You’re in safe hands. I have lived with Crohn’s and suffered with excess gas, rebuilt my gut health through natural plants, and now helps others do the same.
What Is Excess Gas?
Excess gas means belching, bloating, and flatulence that disrupt your day.
Gas is part of normal digestion. The aim is to notice when the pattern changes or starts to limit you.
The main sources are swallowed air, gas made when food ferments in the colon, and existing gut issues that affect movement or sensitivity.
What Counts as “Excess” vs Normal?
Most people pass gas 8 to 14 times a day. Up to 25 can still be normal.
Many people belch up to about 30 times a day without a problem.
Trapped gas can look like a bigger belly with pressure, cramps, or pain that eases after passing gas or a bowel movement.
Call it excess when the symptoms are bothersome, persistent, or start to affect work, sleep, or social plans.
Why Excess Gas Happens
Swallowed Air (Aerophagia)
You swallow more air when you eat fast, talk while eating, or sip through straws.
Gum, smoking, loose dentures, and mouth breathing also add air.
Stress and anxiety can make you swallow more air and notice normal gut sensations more.
Food Fermentation and Diet
Bacteria in your large intestine ferment carbs that escape digestion and make gas.
High FODMAP foods like beans, onions, wheat, some fruits, and some sweeteners often do this.
Fizzy drinks add gas. Sugar alcohols can feed fermentation.
A sudden jump in fibre or lactose or fructose intolerance can also raise gas.
Digestive Issues and Gut Sensitivity
Constipation slows transit so gas collects behind stool.
IBS, coeliac disease, and SIBO can change motility or the microbiome which raises gas and bloating.
Some people have a sensitive gut where normal gas feels painful.
4 Steps to Know If You Have Excess Gas
- Keep a simple food and symptom log for two weeks and look for repeat triggers.
- Count belches and gas for a few days to see if you are well above the usual range (more than 30).
- Note if bloating, distension, or pain stick around even after passing gas or opening your bowels.
- Watch for very strong odour linked to sulphur rich foods or signs of poor absorption.
What You Can Do Today
Lifestyle First
Eat slowly and chew well. Keep mealtimes calm and avoid talking while chewing.
Skip straws, fizzy drinks, gum, and hard sweets for a while and see how you feel.
Take a relaxed 10 minute walk after meals and try gentle belly massage in a clockwise circle.
Use simple stress tools like nasal breathing, light movement, or a short mindfulness practice.
Dietary Adjustments
Reduce the triggers you identify while keeping fibre steady from foods you tolerate.
Consider a short guided low FODMAP trial with a qualified coach or dietitian to find personal culprits.
Consider evidence based probiotics when you have a clear intolerance or suspected dysbiosis.
Gentle Herbal Support
Try carminative teas like fennel, peppermint, or ginger after meals.
Build a daily ritual with Cosmic Hue which blends fennel with six other plants to support calm digestion. Cosmic Hue is caffeine free so it also suits evenings.
Pair your cup with mindful eating and a slower pace to build steady results.
When to See a Doctor
Seek care if symptoms are severe, persistent, or getting worse despite simple changes.
Act fast if you have weight loss, bleeding, fever, vomiting, black stools, chest pain, or prolonged abdominal pain.
Ask about breath tests for lactose or SIBO, food intolerance trials, or imaging when advised.
Work with your clinician if IBS, coeliac disease, or SIBO is suspected and agree the next steps.
Conclusion
Excess gas is common and usually manageable with calm habits and a few smart changes.
Track what you eat and how you feel. Use lifestyle, diet shifts, and gentle herbal support and get medical help if red flags appear.
If you have any further questions, reach out. We’re here to support your journey 💛
Author: Manny is the founder of Fifth Ray and a certified Gut Health Coach. After battling Crohn's Disease for 16 years, he transformed his gut health through plant-based healing. His story has been featured on BBC, ITV, and Daily Mail.
Please note this information is for educational purposes only, not medical advice. Cosmic Hue is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before making changes to your health routine.