6 Natural Remedies to Get Rid of Bloating: A Comprehensive Guide


Bloating can be an uncomfortable and embarrassing problem for many people. Whether it’s caused by eating certain foods or an underlying health condition, bloating can make you feel sluggish, uncomfortable, and even self-conscious.

Fortunately, there are natural remedies that can help alleviate bloating symptoms and prevent bloating from occurring in the first place.

In this article, we will explore six natural remedies to beat bloating, causes and symptoms of bloating, preventive measures, a 3-day meal plan, foods to avoid for a less bloated stomach, and quick fixes for a bloated tummy.

6 Natural Remedies to Beat Bloating

Natural remedies are beneficial for treating bloating because they do not have side effects compared to conventional medicines. Here are six natural remedies:

Drinking Peppermint Tea

Peppermint tea is a natural antispasmodic that helps relax the muscles in your digestive tract. It can effectively reduce bloating, gas, and stomach cramps. To make peppermint tea, steep fresh or dried peppermint leaves in boiling water for five minutes. You can drink it hot or cold.

Practicing Yoga Poses like “Wind-Relieving Pose”

The “Wind-Relieving Pose” is a yoga posture that helps reduce bloating. To perform this pose, lie down on your back, bend your knees, and bring them towards your chest. Hold onto your shins with both hands and gently rock your body side to side for a few minutes. Breathe deeply, and you should feel relief from bloating and gas.

Avoiding High Sodium Foods

High sodium intake can make your body retain water, which causes bloating. So, you should avoid foods that are high in sodium like chips, fast food, processed meats, and snacks. Instead, you should season your food with herbs and spices, or use low-sodium alternatives.

Eating Foods Rich in Fiber

Fiber is an essential nutrient that aids digestion and helps prevent bloating. It also regulates bowel movements and keeps you feeling full. Some fiber-rich foods include leafy greens, fruits, vegetables, nuts, and seeds.

Drinking Plenty of Water

Drinking enough water can help flush out excess sodium and prevent constipation, which can cause bloating. Aim to drink at least eight glasses (64 ounces) of water every day. You can also mix in electrolyte-rich drinks or hydrating foods like cucumbers or watermelon.

Reducing Stress Levels

Stress can cause bloating by slowing down your digestive system, which leads to gas and constipation. Practice stress-reducing activities like yoga, mindfulness meditation, and deep breathing exercises to help you relax and alleviate bloating.

Bloating: Causes, Symptoms, and Prevention

Bloating may be due to food choices, eating habits, and underlying conditions like gastrointestinal disorders. Here are its causes and symptoms, as well as prevention measures:

Define Bloating and Its Causes

Bloating occurs when your stomach feels like it’s full of gas or air, making your abdomen swollen and uncomfortable. The most common causes of bloating include eating too fast, acid reflux, inflammatory bowel disease, irritable bowel syndrome, and lactose intolerance.

Explain the Symptoms of Bloating

The symptoms of bloating may vary from person to person and can include abdominal distension and pressure, pain, cramps, burping, flatulence or flatulence with odor, heartburn or acid reflux, and nausea.

Suggest Preventive Measures

You can prevent bloating by making some lifestyle adjustments such as:

  • Avoiding carbonated drinks
  • Chewing food slowly
  • Incorporating probiotics in the diet
  • Consuming foods rich in digestive enzymes like yogurt, kefir, and kimchi
  • Avoiding food intolerances by eliminating the identified trigger foods.

No More Bloating: A 3-Day Meal Plan

Having a bloated stomach can be frustrating, especially when you don’t know what to eat. Here’s a three-day meal plan for beating bloating:

Foods to Eat

Try to incorporate the following foods into your diet:

  • Bone broth
  • Ginger
  • Fermented vegetables like sauerkraut and pickles
  • Bananas, raspberries, and blueberries
  • Green vegetables such as kale and spinach

Suggestions for Meals and Snacks Throughout the Day

Here are some suggestions for your meals and snacks:

  • Breakfast: Smoothie with mixed berries, protein powder, and spinach
  • Morning snack: Apple slices with almond butter
  • Lunch: Chicken salad with kale, cucumbers, and tomatoes
  • Afternoon snack: Carrot sticks with hummus
  • Dinner: Bone broth soup with grilled salmon and roasted asparagus
  • Evening snack: Fermented vegetables with a handful of mixed nuts

Benefits of This Meal Plan for Reducing Bloating

The meal plan includes fiber-rich foods that aid digestion, ginger to help reduce inflammation, and fermented vegetables that support gut health. Bone broth is full of collagen, which is a natural anti-inflammatory that helps heal the gut lining, and healthy fats such as salmon that help regulate hormones that can cause bloating.

Foods to Avoid for a Less Bloated Stomach

Certain foods can cause bloating by promoting gas and water retention. Here are some foods you should avoid to reduce bloating:

Fried Food

Fried and greasy foods like French fries and fried chicken can slow down the digestive process, leading to bloating.

Artificial Sweeteners

Artificial sweeteners like sorbitol, mannitol, and xylitol can cause bloating and gas because they are not easily digested.

High-Fat Dairy

High-fat dairy products like cheese and butter can cause bloating because they contain lactose, which can be hard to digest for people with lactose intolerance.

Processed Foods

Processed foods like chips, cookies, and crackers contain high amounts of salt, sugar, and artificial ingredients that can cause bloating and inflammation.

Why Avoiding These Foods Can Help Reduce Bloating

By avoiding these foods, you can reduce bloating by cutting out inflammation-causing ingredients and regulating your digestion. You may also prevent other health problems such as heart disease and diabetes by cutting down on processed and high-fat foods.

Quick Fixes for a Bloated Tummy

Here are some quick remedies you can use when you’re feeling bloated:

Drinking Lemon Water

Lemon water can help stimulate digestion, reduce inflammation, and flush out toxins that may be causing bloating. Squeeze a lemon wedge into a glass of water and drink it throughout the day.

Doing a 10-Minute Workout Routine

A quick workout can help reduce bloating by stimulating your digestive system and increasing blood flow. Try a quick routine of yoga, jumping jacks, or a brisk walk around the block.

Massaging the Stomach with Essential Oils

Essentials oils like peppermint, ginger, and fennel can help reduce inflammation and stimulate digestion. Mix a few drops of essential oil with a carrier oil like coconut oil and gently massage your stomach in a clockwise motion.


Bloating is a common condition that can be treated naturally by following these tips and remedies. By incorporating healthy habits like eating a high-fiber diet, drinking plenty of water, and reducing stress levels, you can prevent bloating from occurring and improve your overall digestive health.

Remember that everybody is different, and what works for one person may not work for another. Experiment with different remedies and meal plans to find the best ones that work for you.

If you experience chronic bloating or other digestive issues, make sure to consult with your healthcare provider to rule out any underlying health conditions.

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