I can understand your problem as abdominal gas not only causes physical discomfort but is unpleasant in a social situation. Make sure you do not have constipation which increases gas formation. Eat healthy low fat high fibre foods and drink plenty of fluids for normal bowel movements. Increase fibre slowly in your diet as too much fibre taken suddenly can also cause abdominal discomfort leading to gas or diarrhoea. Fibre is present in whole fruits and vegetables when consumed as raw salads. Whole grain cereals like broken wheat porridges, brown rice, oats, oat bran and wheat bran all are rich sources of fibre in the diet. Avoid gas forming foods like beans, raw onions, cabbage, cauliflower. If milk doesn t suit you or causes gas formation, you can opt for buttermilk/soyamilk. Avoid thick cooked dals (pulses) as they get fermented in the intestines causing gas formation. Avoid too much of fried, junk foods, processed foods which cause delayed bowel emptying due to lack of fibre in them. Drink plenty of fluids and stay active as activity also lowers your chances of gas formation. Include probiotic curd and bananas, apples in your diet to restore normal bacterial flora of intestines. Hope these tips will provide you relief.