The Ultimate Guide to Relieving Bloating: 10 Natural Ways, Beginner Tips, Lifestyle Changes, Food Lists, Yoga Poses


Bloating is a common digestive issue faced by individuals of all ages. It is a condition that is caused by the accumulation of gas in the digestive tract, making the stomach feel swollen and uncomfortable. While bloating is common, it can be quite uncomfortable and even embarrassing, making it important to find effective ways to relieve it.

This article aims to provide you with comprehensive information on the best natural remedies for bloating that you can try at home. We will explore 10 proven ways to relieve bloating naturally in the first section, followed by a beginner’s guide to relieving bloating with easy tips and tricks. The third section will discuss simple lifestyle changes you can make that will help with bloating, and we’ll take a look at the foods to eat (and avoid) with bloating relief in mind. The fourth section will link yoga with bloating relief and recommend simple yoga poses that can help.

10 Proven Ways to Relieve Bloating Naturally

Natural remedies are an effective way to relieve bloating without resorting to medication. Here are ten natural remedies that have been proven to help relieve discomfort caused by bloating:

1. Drinking Water

Drinking plenty of water is an easy way to relieve bloating. Water helps to flush out excess sodium in the body, which can cause bloating. Furthermore, water aids digestion, ensuring that food moves through the digestive tract more smoothly. It is recommended to drink around 8 cups of water daily.

2. Herbal Tea

Herbal teas such as chamomile, ginger, and peppermint are known for their ability to soothe and relax the digestive system. These teas are best consumed after meals to minimize the likelihood of bloating. Not only are herbal teas effective in relieving bloating, but they are also easy to find in stores.

3. Avoiding Chewing Gum

Chewing gum is known to cause bloating because it causes you to swallow air, which then accumulates in the digestive tract. It’s a common habit, but it is best to avoid chewing gum if you suffer from bloating.

4. Eating Slowly

Eating slowly and taking smaller bites aids digestion and reduces the likelihood of bloating. It also helps prevent overeating, which is one of the causes of bloating.

5. Probiotics

Probiotics are known for their ability to improve gut health and reduce digestive issues, including bloating. Probiotics can be found in fermented foods such as yogurt and in supplement form.

6. Exercising

Exercising regularly helps to keep the digestive system active and healthy. Aerobic exercises such as jogging, running, and cycling are particularly helpful in preventing bloating.

7. Acupressure

Acupressure is a form of traditional Chinese medicine that involves the application of pressure on certain points of the body to relieve pain and discomfort. There are acupressure points on the body that when pressed can relieve bloating and other digestive issues.

8. Essential Oils

Essential oils such as peppermint, lemon, and fennel have anti-inflammatory properties that help to reduce bloating. These essential oils can be used in a diffuser or applied topically to the skin.

9. Taking a Warm Bath or Using a Heating Pad

Applying heat to the abdomen can help to ease bloating by relaxing the muscles and reducing discomfort. You can apply heat by taking a warm bath or using a heating pad for relief.

10. A Gentle Massage

A gentle massage on the abdomen can improve digestion and reduce bloating. Massage helps to move food along the digestive tract and release any gas that may be trapped.

A Beginner’s Guide to Relieving Bloating: Tips and Tricks

Even if you have recently started experiencing bloating, there are a few easy tips and tricks you can follow to relieve it:

1. Avoiding Smoking and Alcohol

Smoking and alcohol cause inflammation in the digestive tract, which can lead to bloating. Avoiding them altogether is the best solution.

2. Reducing Stress

Stress is a common cause of bloating. To relieve bloating, practice stress-relieving activities such as yoga, meditation, or deep breathing exercises.

3. Establishing a Regular Eating Routine

Eating at regular intervals helps to keep your digestive system active and prevents bloating. Skipping meals can cause indigestion and lead to bloating.

4. Keeping a Food Diary

Keeping a food diary helps to identify food items that cause bloating. Once identified, these foods can be avoided in the future.

5. Chewing Slowly and Thoroughly

Chewing food slowly and thoroughly allows for proper digestion, reducing the likelihood of bloating.

6. Avoiding Overeating

Overeating causes the stomach to expand, leading to bloating. Consuming smaller meals throughout the day will help you feel fuller and prevent bloating.

7. Consuming Fiber

Dietary fiber is essential for proper digestion and helps to prevent constipation. It’s crucial to consume fiber-rich foods such as fruits, vegetables, and whole grains to reduce bloating.

Say Goodbye to Bloating with These Simple Lifestyle Changes

Bloating can also be relieved by incorporating healthy lifestyle changes into your daily routine:

1. Sleeping 7-8 Hours a Day

Getting enough sleep helps your body to reduce inflammation, which can lead to bloating. Sleeping for 7-8 hours daily gives the body the rest it needs to repair and rejuvenate tissues.

2. Regular Workout

Regular exercise helps to improve digestion and enhance gut health, reducing the chances of bloating. Aim for 30 minutes of exercise every day for the best results.

3. Eating Smaller Meals

Large meals cause the stomach to become stretched, leading to bloating. Consuming smaller meals throughout the day helps to reduce the likelihood of bloating.

4. Making Smarter Food Choices

Avoiding high-fat foods, processed foods, and carbonated drinks helps to reduce bloating. Instead, focus on eating whole foods that are rich in nutrients.

5. Staying Hydrated

Staying hydrated is essential to digestive health and helps to flush out harmful toxins from the body that can lead to bloating.

6. Managing Stress Levels

Stress can cause the digestive system to slow down, causing bloating. Practicing self-care activities such as deep breathing exercises, yoga, or meditation helps to reduce stress and therefore reduce bloating.

The Ultimate List of Foods to Eat (and Avoid) to Combat Bloating

What you choose to eat plays a vital role in bloating. Here’s what to avoid and include in your diet to relieve bloating:

Foods to Avoid

  • Cruciferous vegetables such as broccoli, cauliflower, and cabbage
  • Carbonated drinks
  • Beans and legumes
  • High-fat foods
  • Dairy products
  • Gluten

Foods to Eat

  • Bananas
  • Ginger
  • Cucumber
  • Avocado
  • Peppermint
  • Fennel

Yoga Poses to Relieve Bloating: Practice at Home with These Simple Moves

Yoga can help to relieve bloating by increasing blood flow to the digestive system. Yoga poses that focus on twisting movements are the most effective in relieving bloating. Here are a few yoga poses to try:

1. Downward-Facing Dog

A popular yoga pose, downward-facing dog, is ideal for reducing bloating. The inversion helps to stimulate blood flow to the digestive system and release gas that may be trapped.

2. Cobra Pose

Cobra pose improves digestion, reduces inflammation, and tones the abdominal muscles. It helps to stimulate the digestive system and alleviate bloating.

3. Child’s Pose

Child’s pose is a restorative yoga pose that promotes relaxation and releases tension in the abdominal area. It also helps to stimulate digestion and relieve constipation.

4. Knee-to-Chest Pose

Knee-to-chest pose improves digestion by massaging the organs in the abdominal area. This pose helps to release gas and ease bloating.

5. Seated Forward Bend

Seated forward bend helps to relieve bloating by stretching the abdominal muscles and improving digestion. It is a gentle yoga pose that can be held for several breaths.

6. The Cat-Cow Pose

The cat-cow pose helps to improve digestion by massaging the abdominal organs. It helps to release gas and reduce bloating.


Bloating can be uncomfortable and even embarrassing, but the good news is that there are several natural remedies that can help ease discomfort and alleviate bloating. We have explored 10 proven ways to relieve bloating naturally, provided a beginner’s guide to relieving bloating with easy tips and tricks, discussed simple lifestyle changes that can help relieve bloating, gone over foods to eat (and avoid) to combat bloating, and linked yoga with bloating relief and provided six simple yoga poses that can help achieve it.

We encourage you to try several or all of these strategies to find the ones that work best for you. Incorporating even a few of them into your daily routine can significantly reduce bloating. Bloating can be a sign of an underlying condition, so if you experience chronic bloating, please consult your doctor.

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