Knowledge

What are Some Home Remedies for a Bloated Stomach & Gas?

Home remedies for bloating and gas include herbal teas, dietary modifications, gentle exercise and eating probiotics.

There are several remedies you can try at home to alleviate bloated stomach and gas:

  • Drink herbal teas: Try to drink teas like peppermint or ginger tea. Peppermint and ginger can help soothe digestion and relieve bloating.1,2
  • Eat probiotics: Try eating food such as sauerkraut or miso. Foods rich in probiotics can promote healthy bacteria in the gut, such as Lactobacillus and Bifidobacterium which help break down food more efficiently and reduce digestive discomfort.3
  • Do light exercises: Exercises like walking or gentle yoga poses can stimulate digestion and reduce gas.4
  • Chew your food slowly and thoroughly: By doing this you can prevent swallowing excess air which can lead to bloating.5
  • Avoid gas-producing foods: To reduce bloating and gas you should try to avoiding food that are gas-producing such as beans, broccoli, cauliflower, onions, dairy products (if you have lactose intolerance) and carbonated beverages. 6

References

  1. Nikkhah Bodagh, M., Maleki, I., & Hekmatdoost, A. (2018). Ginger in gastrointestinal disorders: A systematic review of clinical trials. Food Science & Nutrition, 7(1), 96–108. https://doi.org/10.1002/fsn3.807
  2. Review article: The physiologic effects and safety of Peppermint Oil and its efficacy in irritable bowel syndrome and other functional disorders—PMC. (n.d.). Retrieved 17 April 2024, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5814329/
  3. Aslam, H., Marx, W., Rocks, T., Loughman, A., Chandrasekaran, V., Ruusunen, A., Dawson, S. L., West, M., Mullarkey, E., Pasco, J. A., & Jacka, F. N. (n.d.). The effects of dairy and dairy derivatives on the gut microbiota: A systematic literature review. Gut Microbes, 12(1), 1799533. https://doi.org/10.1080/19490976.2020.179953
  4. The effect of a short-term physical activity after meals on gastrointestinal symptoms in individuals with functional abdominal bloating: A randomized clinical trial—PMC. (n.d.). Retrieved 17 April 2024, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8035544/
  5. Increasing the number of chews before swallowing reduces meal size in normal-weight, overweight, and obese adults—PubMed. (n.d.). Retrieved 17 April 2024, from https://pubmed.ncbi.nlm.nih.gov/24215801/
  6. Gas and Bloating—PMC. (n.d.). Retrieved 17 April 2024, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350578/

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