Burping or belching (eructation) is the process of releasing gas or air from your stomach through your mouth. It may occur up to 30 times in a single day. While burping is usually normal, some people worry that they are belching more than what is expected.
You usually burp because of swallowed air that has accumulated in the stomach when eating and drinking. This air is either released through belching or moved into the small intestine and passed as rectal gas (farting).
Other potential causes of burping include drinking carbonated drinks, chewing gum, smoking, or having an anxiety attack. It also can be a side effect of certain medicines, a symptom of some gastrointestinal (GI) conditions, or the result of a stomach ulcer or infection.
Burping typically begins after you eat or drink something. If you find that you are burping a lot or if your belching is bothersome, there are some ways to alleviate your symptoms right away. Keep in mind not every method will work for everyone. Here are a few tips to try:
- Move around: Physical activity might encourage food to move through the digestive system. This may help reduce gas buildup in your stomach. You also can try changing positions, such as lying down on your side.
- Try different yoga poses: Moving your body into a different position, specifically the wind-relieving yoga pose (Pawanmuktasana), may help alleviate your burping.
- Stick out your tongue: One case study found that asking a man with excessive belching to stick out his tongue or keep his mouth ajar helped stop his belching during an examination.
- Avoid lying down: If you are burping a lot and are lying or sitting down, try standing. An older study found that gas moves more quickly through the body when it is upright and in a standing position.
- Chew fennel seeds: While research is limited, one study found that fennel seeds may help alleviate gas. However, the study measured flatulence (farting) rather than belching.
- Drink ginger tea: After eating, try drinking ginger tea, which may reduce gastrointestinal irritation and prevent belching.
- Take an over-the-counter (OTC) medication: Anti-gas medications like Gas-X (simethicone) can help move gas trapped in the stomach. Also, antacids like Alka-Seltzer can sometimes help relieve burping and heartburn.
You can reduce how much you burp by making changes in your lifestyle and diet. Learning to manage stress and practicing breathing techniques can also reduce burping.
Some people may benefit from undergoing speech therapy or working with a mental health professional skilled in cognitive behavioral therapy to reduce their burping, especially if it is related to anxiety or another mental health condition.
Lifestyle Changes
Certain habits, like smoking and drinking alcohol, may contribute to burping. If you smoke, consider quitting. Smoking can harm several aspects of health, including contributing to digestive issues that may worsen burping. For example, it has been associated with acid reflux, which increases the likelihood that you will burp. Smoking can also increase the amount of air that you swallow.
Alcohol has also been linked to acid reflux. If burping has become an issue for you, consider limiting your alcohol consumption.
Dietary Changes
Several foods and drinks can lead to burping. Removing these foods from your diet or limiting how often you eat them may help reduce your burps.
For instance, carbonated drinks like soda and beer can bring more air into your stomach, causing burps. Fibrous foods like cauliflower, broccoli, cabbage, beans, and bran can also contribute to gas. Dairy milk may cause digestive issues in some people, so switching to Lactaid, soy, or almond milk may reduce belching.
Other dietary changes to consider making include:
- Drink plenty of water
- Eat and drink more slowly
- Eliminate chewing gum
- Stop sucking on hard candies
- Avoid sugar-free candies and food that have mannitol or sorbitol as sweeteners
- Consider a low FODMAP diet
- Make sure dentures fit correctly
Stress Management
Excessive stress can cause you to swallow too much air, especially if you hyperventilate or breathe heavier than normal. This, in turn, can lead to burping. Likewise, the gut-brain connection can activate during stress, with the brain sending stress signals that impact digestive function.
Managing your stress may help control burping, especially if you frequently experience stress followed by chronic burping.
One way to learn to manage stress is through cognitive behavioral therapy (CBT). This type of psychotherapy involves identifying stressors and negative behaviors or thought patterns,and replacing them with more productive behaviors and thoughts. Research has found this approach is effective in reducing excessive burping from anxiety disorders and stress-related conditions.
Other stress management techniques include mindfulness, meditation, and mind-body exercises like yoga and tai chi.
Speech Therapy
Sometimes, excessive burping or belching is a learned behavior. In these situations, undergoing speech therapy with a speech pathologist can help. Typically, the sessions involve creating awareness of when you’re swallowing excess air and doing exercises (such as glottis training, breathing, and vocal exercises) to discontinue the belching.
In one small study of 11 patients, participants experienced a decrease in belching frequency and intensity after having 10 one-hour speech therapy sessions. Another study analyzed treatment outcomes in 48 patients with excessive belching. After 10 sessions of speech therapy, 83% reported less burping.
Breathing Techniques
Breathing techniques can reduce burping and belching by decreasing the amount of air you swallow. In particular, diaphragmatic breathing—in which you engage your diagram muscle (below your lungs) when you breathe in and out—can help regulate pressure in your stomach and lead to fewer burps.
Diaphragmatic breathing focuses on taking deep breaths that primarily expand your abdomen. When doing this type of breathing exercise, you use your diaphragm muscle to breathe in and out, rather than your chest muscles.
One team of researchers used breathing exercises like diaphragmatic breathing to treat excessive belching. During the study, participants were taught how to breathe slowly and with their diaphragm. They also were encouraged to breathe with their mouth open to prevent belching. One month later, four out of five participants had no complaints about burping.
Burping or belching is a normal response to gas buildup. However, consider talking to a healthcare provider if your burps become more frequent or intense.
You also should seek medical care if your symptoms are especially bothersome or accompanied by other symptoms like abdominal pain, constipation, diarrhea, or weight loss.
Sometimes, excessive burping or belching can be a sign of a more serious condition. For instance, people who have issues digesting certain carbohydrates may experience digestive symptoms—such as bloating, abdominal pain, and diarrhea—after they consume certain foods or drinks. Likewise, people with functional GI disorders may also have excess burping or belching.
Functional GI disorders occur because of a disconnect in how your brain and gut communicate. You may feel more bloating or abdominal pain as gas moves through your intestines. Some functional GI disorders include:
Other conditions that could cause excess belching, burping, or bloating include:
- Gastroesophageal reflux disease (GERD)
- Gastric ulcers
- H. pylori infection (a bacterial infection that can cause peptic ulcers (sores) and inflammation in the digestive tract)
- Celiac disease
- Lactose intolerance
- Obstruction or blockage of the digestive tract (this cause is less common)
Burping (eructation) is the release of gas or air from your stomach and through the mouth. This is a normal process that can occur as aften as 30 times a day.
You can stop burping by moving around and changing positions or by drinking ginger tea. To reduce the frequency or severity of your burps, avoid smoking and carbonated drinks, and consider implementing stress management and breathing techniques.
However, excessive burping may be a sign of a more serious condition. If you are burping an excessive amount or if it is accompanied by abdominal pain, constipation, diarrhea, or weight loss, it is important to see a healthcare provider for an evaluation.
