Home Remedy for Bloated Stomach 

Causes of bloating

• Swallowing air while eating or drinking too quickly, chewing gum, or drinking carbonated beverages 
• Eating disorders 
• Digestive issues or poor digestion 
• Constipation 
• Diet choices or food sensitivities, such as lactose or gluten intolerance 
• Small intestinal bacterial overgrowth (SIBO) 
• Bowel obstruction, often involving vomiting or constipation 
• Psychological stress 
• High fiber diet 
• Hormonal fluctuations especially in women during menstruation, pregnancy, or menopause 
• Certain medical conditions like irritable bowel syndrome (IBS) or gastrointestinal infections. 
• Fluid retention in the abdomen 
• Imbalances in gut microbiome 

Lifestyle and food choices that can lead bloated stomach

Food options:

• While fibre is necessary for digestion, consuming too much fibre foods at once, particularly insoluble fibre found in vegetables such as cabbage, broccoli, and cauliflower, can result in bloating. 
• Carbonated drinks, such as soda and sparkling water, may release gas into the digestive tract, causing bloating. 
• Artificial sweeteners, such as sorbitol, xylitol, and mannitol, are widely used in sugar-free gums and sweets and can produce bloating and gas. 
• Some people have problems digesting lactose, the sugar found in dairy products, which causes bloating and discomfort. 
• Fatty meals can impede digestion, leaving you feeling full and bloated. 
• Beans and legumes are high in fibre and are complex carbs, which can induce gas and bloating in certain individuals. 

Lifestyle choices:

• Eating too fast might cause bloating. It is crucial to chew your meal fully and eat slowly. 
• Smoking causes ingested air, which contributes to bloating. 
• Dehydration can induce constipation, which can result in bloating. 
• Lack of exercise may cause irregular bowel movements and promote bloating. 
• Stress can impair digestion and lead to bloating. Practices such as mindfulness and relaxation methods may be beneficial. 

What reduces bloating fast? 12 home remedies

1. Peppermint tea: Peppermint contains natural anti-inflammatory effects that can help relax digestive system muscles, decreasing bloating and gas production. Drink a cup of peppermint tea after each meal. 
2. Ginger: Ginger is recognised for its digestive characteristics, which can aid with bloating. You can consume ginger tea or chew a tiny piece of raw ginger root. 
3. Warm lemon water: Combining warm water with fresh lemon juice will aid digestion and ease bloating. Lemon also has a modest diuretic effect, which can help minimise water retention. 
4. Chamomile tea: Chamomile tea contains anti-inflammatory and gas-relieving effects, which help to reduce bloating and relax the digestive tract. 
5. Fennel seeds: Fennel seeds are commonly used as a traditional treatment for bloating and gas. A teaspoon of fennel seeds can be chewed after meals or boiled in hot water to make tea. 
6. Activated charcoal: Activated charcoal can help absorb excess gas in the digestive tract, hence relieving bloating. It is available in supplement form but use it with caution and according to the dose guidelines. 
7. Probiotics: Eating probiotic-rich foods like yoghurt or taking probiotic supplements might help support healthy gut bacteria and digestion, thereby decreasing bloating. 
8. Avoid carbonated drinks: Avoiding fizzy drinks and carbonated beverages can help you avoid bloating by reducing your consumption of extra gas. 
9. Hydration: Drink lots of water throughout the day to flush out toxins and avoid constipation, which can cause bloating. 
10. Avoid trigger items: Determine and avoid items that frequently cause bloating in your diet, such as beans, cruciferous vegetables (such as broccoli and cauliflower), dairy products (if lactose intolerant), and artificial sweeteners. 
11. Eat smaller meals: Eating smaller, more frequent meals rather than large meals might assist in avoiding overloading the digestive system and bloating. 
12. Exercise: Gentle activity, such as walking or yoga, can aid digestion and alleviate gas and bloating. 

Long-term solutions for bloating at home

• Make dietary modifications such as recognising trigger foods (such as beans and dairy),  
• Eating smaller, more frequent meals, and digesting food properly.  
• Reduce your consumption of fizzy beverages, fatty meals, and excess salt, while gradually boosting fiber from fruits, vegetables, and whole grains.  
• Stay hydrated, exercise frequently, reduce stress, and get enough sleep.  
• Consume probiotic-rich foods and engage in mindful eating.  

When to consult a doctor?

Can a telehealth doctor help with bloated stomach?

Frequently Asked Questions

Does drinking water help with bloating?

Does bloating cause weight gain?

Does lemon water help with bloating?