Home Remedy for Bloated Stomach 

Overview

Feeling like your belly’s puffed up like a balloon? You’re not alone — bloating is one of the most common digestive issues Australians face. In fact, studies¹. show that around 17.7% of Australians experience bloating weekly, making it a more persistent problem than occasional discomfort. The good news is, you can ease it naturally at home. Here are some quick and effective home remedies for bloating to help you feel lighter and more comfortable again.

Causes of bloating

It’s important to identify the root cause of bloating or gas before trying to treat it. Common causes include:

Eating habits:

• Eating too fast (swallowing extra air)

• Overeating

• Drinking fizzy or carbonated drinks

• Chewing gum

Digestive issues:

• Constipation

• Food intolerance (e.g., lactose)

• Irritable Bowel Syndrome (IBS)

Hormonal changes:

• Around your menstrual cycle

• Pregnancy

• Menopause 

 

Medical factors:

• Infections or small intestinal bacterial overgrowth (SIBO)

• Imbalance in the gut microbiome

• Bowel obstruction

Food and habits that trigger bloating

Here’s what can make bloating worse:

Food and drinks:

• Too much fibre from veggies like broccoli or cabbage

• Fizzy drinks like soda or sparkling water

• Artificial sweeteners in sugar-free gum

• Dairy, if you’re lactose intolerant

• Fatty or fried meals slow down digestion

• Processed or packaged foods with hidden salt

Lifestyle triggers

• Eating too fast

• Smoking

• Not drinking enough water

• Stress or lack of movement

• Lack of sleep

During an Aussie barbecue, rich meats, soft drinks, and late dinners can all add up to more bloating—so moderation is key.

Home remedies

Here are some gentle, simple ideas you can try today for bloating relief in Australia:

1. Peppermint tea- Helps relax gut muscles and reduces gas
2. Ginger - Supports digestion and reduces bloating
3. Warm lemon water - Boosts hydration and digestion
4. Chamomile tea - Soothes inflammation and bloating and calms the digestive tract
5. Fennel seeds - Traditionally used to reduce gas and wind
6. Probiotics - Supports gut health
7. Exercise - Gentle exercise or simply moving around helps gas pass and stimulates digestion
8. Activated charcoal - Absorbs excess gas and relieves bloating
9. Eat smaller meals -Eat smaller, more frequent meals instead of having large meals.
10. Limit carbonated drinks - Can avoid bloating by reducing your consumption of extra gas.
11. Hydration - Helps bowel function and rescues constipation
12. Warm compress - may ease sensations of fullness

If these remedies don’t help, it may be time to check with an online doctor in Australia for deeper digestive issues.

Long-term solutions at home

To prevent frequent bloating, try these long-term lifestyle habits:

•  Identify and limit trigger foods (like beans, dairy, or carbonated drinks)

•  Eat smaller, balanced meals and chew slowly

•  Stay hydrated and include fibre-rich foods

•  Add probiotic foods like yoghurt or kefir

•  Manage stress with meditation or light exercise

• Keep consistent sleep patterns

• Engage in any form of exercise. Even short walks can help stimulate bowel movements.

• Consider consulting a dietician, especially for IBS or food intolerance.

If symptoms continue despite these, book an online telehealth consult to check for IBS, intolerance, or gut imbalance.

When to consult a doctor

Bloating is usually minor, but it can sometimes signal a more concerning issue. See a GP if you experience:

• Persistent bloating or abdominal pain

• Blood in stool or vomiting

• Sudden bloating after age 50

• Unexplained weight loss

Book a telehealth consult with an AHPRA-registered GP in Australia within minutes to discuss your symptoms privately.

How Hola Health can help

A telehealth doctor can quickly help assess and treat bloating. With Hola Health’s online GP consultations, you can connect within 15 minutes and start feeling better sooner. You can:

• Describe symptoms (onset, triggers, duration)

• Get dietary advice

• Receive prescriptions or treatment plans

• Get a referral for further tests

• Follow up without the hassle of waiting rooms

 

FAQs

Does drinking water help with bloating?

Yes, drinking water can help with bloating. Drinking enough water supports digestion and mitigates constipation, reducing bloating. Additionally, water can help flush out excess sodium and reduce water retention, which helps to alleviate bloating symptoms. However, it is important to avoid overconsumption of carbonated beverages and drink water steadily for optimal digestion.

Does bloating cause weight gain?

Bloating itself does not cause actual weight gain. Bloating often results from excessive gas or fluid retention in the abdomen, which can make you feel heavy or look swollen, but it is not caused by an increase in body fat or muscle mass. However, bloating may cause fluctuations in your scale weight due to water retention, but this is not a permanent elevation in body weight.

Does lemon water help with bloating?

Lemon water is often promoted as a remedy for bloating due to its potential to function as a mild diuretic and its capacity to enhance digestion. The acidity of lemon juice promotes the production of digestive juices, which helps to alleviate bloating and gas. Also, drinking lemon water may aid in hydration, essential for maintaining healthy digestion and reducing water retention that can result in bloating. While individual reactions may differ, incorporating lemon water in your daily routine may offer relief from occasional bloating symptoms.

Can bloating be a sign of IBS?

Yes, bloating is a common symptom of IBS, along with cramping, irregular bowel habits, or changes in stool. An online GP can assess your symptoms and suggest treatments or diet changes.

Is mild bloating after eating normal?

Yes, mild bloating after meals is normal. However, persistent or painful bloating should be discussed with a doctor.

What foods reduce bloating naturally?

Foods like banana, cucumber, papaya, peppermint tea, and ginger may support digestion and ease bloating.

Conclusion

Bloating may be common in Australia, but it doesn’t have to be part of your daily life. With simple home remedies, mindful eating, and professional support when needed, you can keep your gut — and your day — feeling lighter. If bloating keeps coming back, speak to a Hola Health GP online for tailored digestive advice.