10 Natural Remedies for Bloating and Gas

How to relieve bloating naturally

Bloating is a build up of gas or air that can make your belly feel swollen, heavy and uncomfortable.

Most people suffer from bloating occasionally after a big meal but for others it’s an everyday occurrence that can negatively impact their life.

In this article I’ve compiled a list of 10 natural remedies that can help to reduce abdominal bloating and gas.

This post about bloating remedies contains affiliate links. Please read the disclosure for more info.

Natural treatments for bloating and gas

What causes bloating?

The most common causes of bloating are:

  • Indigestion
  • Lactose or gluten intolerance
  • Constipation
  • Dysbiosis – overgrowth of bad bacteria in the gut
  • Foods like beans, onions, broccoli and cabbage
  • Swallowing air
  • High fat meals
  • Overeating or eating too fast
  • Soda and beer

Signs of Abdominal Bloating

  • Protruding belly
  • Stomach pain or discomfort
  • Excessive flatulence
  • Frequent burping [1]

Tips for beating the bloat

  • Eat smaller meals
  • Chew food well and don’t talk while chewing – put your fork down in between bites
  • Avoid eating fruit after a protein rich meal – meat takes a lot longer to digest than fruit so the fruit ends up fermenting and causing gas
  • Pay attention how your body reacts to dairy and wheat products – if you feel bloated after eating wheat or dairy, you may need to reduce your intake or remove these foods from your diet
  • Reduce fluids with meals – water and other drinks dilute digestive juices and slow down digestion
  • Avoid drinking soda and beer
  • Avoid gum – chewing gum can lead to swallowing air, which increases bloating
  • Ensure you’re getting enough fiber, water and exercise to reduce constipation

Natural remedies for abdominal bloating

Peppermint tea has antispasmodic and relaxant properties that can help to relieve gas, cramping and spasms.

Peppermint  tea

Chamomile tea improves digestion and soothes and relaxes the digestive tract. It’s a good natural remedy for relieving stress related digestive problems.

Ginger helps to relieve indigestion, expel gas, improve gastric emptying and relieve stomach cramps.


Fennel seeds are commonly eaten after meals in India to assist with digestion.

They’re also available in capsule form and are helpful for reducing cramping, gas and bloating.

Apple Cider Vinegar in water before meals can help to improve stomach acidity and improve digestion.

Aloe Vera is soothing and has mild laxative effects, which can be helpful in treating constipation. Aloe Vera is also effective for reducing flatulence.

Activated Charcoal acts like a sponge to absorb excess gas in the digestive system and reduce bloating.

Digestive enzymes help the digestive system to break down and absorb foods more efficiently so the food isn’t sitting in your gut for long periods and putrefying.

Probiotic supplements can help to balance the good and bad bacteria in the gut and reduce flatulence and bloating.

Cinnamon stimulates digestion and helps to reduce indigestion, gas and stomach cramps.

Herbs for a healthy gut

Gaia Herbs Gas and Bloating Relief is fast-acting and helps to reduce gas and bloating naturally.

It contains activated charcoal along with herbs and essential oils including Fennel seed, Cumin seed, Chamomile, Star Anise seed, Lemon Balm seed, Fennel seed essential oil, Peppermint essential oil and Sweet Marjoram essential oil.

I hope these tips will help you to eliminate bloating naturally.

It’s a good idea to discuss any supplements or herbal remedies for bloating with your healthcare provider because some herbs and natural supplements can interact with prescription medications.

Have you tried any natural treatments for bloating? Let me know in the comments below.

Also, come and say hi over on Facebook for more gut health tips.

Natural treatment for bloating and gas

Kelly Martin

Hi, I'm Kelly Martin, a qualified Nutritionist and Herbal Medicine Practitioner. I have a passion for all things natural, healthy and holistic. I created this blog to share my knowledge and inspire women who are looking for natural health solutions. Read more

This Post Has 11 Comments

  1. These are some great tips on getting rid of bloating! I will be using some of these tips. Thanks for sharing.

  2. I realized very late in life that milk does not suit me! Not only does it make me feel bloated it also causes so much acne for me. I’ve recently cut off all milk/ tea/ coffee.

  3. Great tips for bloating. Thanks for sharing, especially about cinnamon.

  4. Ginger has always been a to-go for me when I’m bloated. It soothes me faster than any other remedies I’ve tried in the past.

  5. This has been the most interesting read of the day! My husband has the worst gas. But then he eats one giant meal a day, and basically inhales it. He eats a thousand times faster than me, along with a couple cans of soda in the process. So yeah, his booty doesn’t exactly smell like bakery fresh cinnamon rolls. Lol. But after reading this, I have a much better idea of what to incorporate into my meals for him to reduce the stench. Whenever I overeat, I find going for a walk settles that bloated feeling down pretty well. Then I am good. But when I sit down after overeating, the feeling will stick around all evening.

    1. Thanks Erica, walking after a big meal is great for relieving bloating. I hope some of these tips help your husband’s gas.

  6. I was aware of some of these remedies but your post was a great learning for me and now would use the other tips that I was not aware of. Thanks for sharing this.

  7. Thanks! I tend to bloat every time I attend a food party and when I eat homemade waffles (that’s definitely because I eat too much too fast). Never knew peppermint tea might help – I need to check it out!

  8. Fantastic!! I love finding posts that promote a healthy gut! Adding “dirty” food, aka microbes and stuff (like ACV) can do so much to help stomachs!!! I found that adding the herbs you listed to dishes I make, more liberally, seem to help too!

  9. I agree with you on all the points here! Portion size when eating has greatly reduced my tummy bloating!

  10. I had no idea that chewing gum could lead to gas but that really does make sense. Also, apple cider vinegar is a really great supplement for a lot of things but just the tiniest drop can still change the taste of the water. I try to use it in my pets water dish but even the tiniest bit deters all three of them from drinking.

Leave a Reply

Close Menu