Trapped wind is a condition that many of us suffer from; especially if you struggle with other gut conditions like IBS or IBD. It’s caused by the gas bubbles in the digestive tract and this condition can be very painful and uncomfortable; especially when you don’t know how to deal with it. The discomfort can range from mild to severe depending on how many gas bubbles are present in the body.
What are the main causes/triggers for trapped wind?
Trapped wind causes pain or discomfort in your digestive system and is caused by a build-up of pressure in your tummy. It can cause bloating, pain (which can feel really severe); gurgling noises in your stomach; burping, and even nausea.
Swallowing too much air when we eat and drink quickly might be one culprit; which is common when rushing around or eating on the go.
It can also be caused by eating far too fast, which means you gulp down air or things like fizzy drinks. Some foods are particularly problematic; such as high fructose foods (Especially if you’re sensitive to FODMAPS). High sulfur foods like Brussel sprouts and cabbage could be another culprit too. Finally, earing too quickly or eating too big a portion may also cause it.
Trapped wind may also be a part of SIBO; small intestine bacteria overgrowth; this can also cause bloating, discomfort and diarrhea and is worth speaking to your doctor about.
What are the best yoga poses for trapped wind?
Yoga can be really helpful for trapped wind as it can help when you move around to expel the gas. I spoke to yoga teacher Cat Merrick from Breathe Dance & Yoga about the best yoga poses to try for trapped wind. She explained…
There are a couple of yoga poses that can help with relieving wind, in particular, apanasana which translates to ‘wind relieving pose’! This pose involves the thighs pressing firmly into the abdomen as you hug them in whilst you lay on your back. This gently stimulates the internal organs and the pressure placed on the abdomen can help with moving any wind along. You can also add in a gentle rock from side to side which can also act as a massage into the lower back.
A similar position would be balasana (child’s pose), from a kneeling position, send your hips back to your heels and bring your forehead down towards the floor. As an option, you can flow slowly between a tabletop position and balasana to apply and release pressure to the abdomen. Other poses that are useful involve twisting positions, as the torso twists it can create an internal massage that can move any trapped air. From a seated position, with your palms together at your chest, lengthen the spine and as you twist think of creating an upward spiralling motion, you can also release your hand down to the opposite knee to guide you into a slightly deeper twist, repeat on the opposite side.
What are the best foods for trapped wind?
Sipping herbal teas such as Peppermint and Fennel teas may be useful in soothing a painful tummy. There are not many specific foods that can help trapped wind but avoiding high FODMAP foods like garlic/onion as well as large meals might be an idea-sticking to light, easy-to-digest meals like my gut rest soup could be an idea temporarily. Drinking plenty of (still not fizzy) water can help keep your digestive tract moving and release trapped wind. Some recommend apple cider vinegar but I’m not sure if there’s any evidence for that.
What else can help trapped wind?
There are a few other things that could be useful. Massaging your tummy (I do this often); hot baths and walking around can all help, as well as indigestion remedies. Some find probiotics useful but it’s worth bearing in mind these can cause digestive issues when first trying them.
What if my trapped wind doesn’t go away?
It’s worth noting that trapped wind can also potentially signal an obstruction if you have IBD. So if you haven’t passed wind or stool and are dealing with pain, it’s worth speaking to your IBD team. If you don’t have IBD and regularly struggle with trapped wind, it could be worth speaking to your GP to be tested for IBD, along with other conditions such as coeliac disease.
My relationships could be so much easier without this issue