From the Research
For gas and bloating, the most effective position is lying on your left side with knees slightly bent, which helps facilitate the passage of gas through the digestive tract. This position works because your stomach naturally sits on the left side of your abdomen, and gravity helps move gas bubbles upward through the intestines toward the descending colon, where they can be expelled more easily. You can also try a knee-to-chest position by lying on your back and gently pulling your knees toward your chest for 30 seconds at a time, which can help compress the abdomen and release trapped gas. Walking for 10-15 minutes after meals can also stimulate digestion and help move gas through your system. For immediate relief while sitting, try leaning forward slightly or massaging your abdomen in a clockwise direction to encourage gas movement. These positions work by taking advantage of your digestive anatomy and using gravity and gentle pressure to help trapped gas find its natural exit path.
Some studies have investigated the use of medications to alleviate gas and bloating symptoms, such as rifaximin, a non-absorbable antimicrobial agent, which has been shown to reduce hydrogen excretion and overall severity of symptoms in patients with gas-related symptoms 1. Other studies have evaluated the efficacy of combinations of simethicone, activated charcoal, and magnesium oxide or simethicone and activated charcoal in functional dyspepsia, with significant reductions in symptom intensity and improvement in dyspeptic symptoms 2, 3. However, the most effective position for relieving gas and bloating remains a simple and non-invasive approach that can be tried by anyone.
Key points to consider:
- Lying on your left side with knees slightly bent can help facilitate the passage of gas through the digestive tract
- Knee-to-chest position can help compress the abdomen and release trapped gas
- Walking after meals can stimulate digestion and help move gas through your system
- Leaning forward or massaging the abdomen in a clockwise direction can encourage gas movement while sitting.