Many people suffer from bloating, which is an uncomfortable and unpleasant condition where the stomach feels full and tight, due to gas buildup in the small intestine. Bloating can cause visible swelling of your stomach too, in addition to the uncomfortable feeling. Typically, bloating is accompanied by various symptoms like belching, pain, cramps, diarrhea, lower back pain, and even shortness of breath.

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Causes of bloating

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The most common causes of bloating include:

• Indigestion
• Overeating
• Water retention
• Constipation
• Trapped air
• Smoking
• Peptic ulcers
• Anxiety
• Anorexia
• Premenstrual syndrome (PMS)
• Irritable bowel syndrome (IBS)

Home remedies for bloating

The most common way to help relieve bloating is to pass gas and stools. But if these don’t help either, then you might want to try some of these natural home remedies for bloating that would most definitely provide you relief from the unpleasant condition.

1. Apple cider vinegar

Apple cider vinegar contains enzymes that help stimulate the digestive system, thereby providing relief from bloating.

Remedy

• Dilute 1 tablespoon of raw, unprocessed apple cider vinegar in 1 cup of warm water. Drink this before a meal to prevent gas buildup and bloating after a meal.

2. Asafetida

Asafetida is an excellent ingredient that helps relieve stomach gas, bloating, and indigestion.

Remedy

• To 1 tablespoon of asafetida, add enough water to form a smooth paste. Smear this on your bloated stomach, leaving it on for 15 minutes. Rinse it off with plain water.

3. Bananas

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Bananas are a rich source of fiber and vital nutrients. It is very effective in reducing gas and bloating caused by constipation.

Remedy

• Snack on bananas regularly to eliminate bloating and constipation effectively.

4. Bay leaves

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Bay leaves possess antiseptic, antioxidant, and digestive properties, which help finding relieving stomach gas and bloating.

Remedy

• Bring to a boil 1 cup of water and 1 bay leaf. Let it boil for 10 minutes, before taking it off the heat. Cover it with a lid and let it steep for 10 minutes, before straining it. Drink it all in one go and expel gas to find relief from bloating.

5. Betel leaf

Betel leaf is another excellent natural ingredient that helps eas bloating by stimulating the production of digestive juices.

Remedy

• Put 1 clove inside a betel leaf and fold it. Chew on this slowly to extract the juices and swallow it. Follow this remedy after each meal to help with the bloating.

6. Caraway seeds

Caraway seeds possess anti-microbial and anti-spasmodic properties, which help smooth the tissues of the digestive tract, thereby helping expulsion of gas to give you relief from bloating.

Remedies

• Chew a small amount of caraway seeds through the day to find relief from bloating.
• Add 1 teaspoon of caraway seeds into 1 cup of hot water and cover it with a lid. Let it steep for 10 minutes, before straining it. Sip this tea thrice a day to find relief from bloating.

7. Chamomile tea

Chamomile tea possesses anti-inflammatory and anti-spasmodic properties, which help soothe your stomach, while also helping with heartburn.

Remedy

• Place a chamomile tea bag in 1 cup of boiling water. Put a lid over it and let it steep for 10 minutes. Squeeze out the tea bag and add a few drops of honey to it. Drink this tea thrice a day to find relief from bloating.

8. Cinnamon

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Cinnamon helps ease gas and pain in the stomach caused by bloating. Not only does cinnamon provide relief from bloating, it also prevents its recurrence.

Remedies

• Add half a teaspoon of ground cinnamon to 1 cup of warm milk and stir well. Add a bit of honey before you drink it slowly.
• To 2 cups of hot water, add 1 teaspoon of ground cinnamon and cover it with a lid. Let it steep for 10 minutes, before straining it. Sip this tea twice a day for best results.
• To 1 cup of warm soy milk, add 1 teaspoon each of honey and ground cinnamon and stir well. Let it cool down, before reheating it. Now, sip it to find relief from bloating and gas.

9. Coriander

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Coriander aids digestion, settles the stomach, and eases the burning and unpleasant sensation of gas.

Remedies

• Add 1 teaspoon of dried coriander leaves to 1 cup of boiling water and cover it with a lid. Let it steep for 10 minutes, before straining it. Drink this tea twice a day for instant relief from bloating.
• Roast 1 teaspoon of coriander seeds and add them to 1 cup of buttermilk. Drink this twice a day to ease the symptoms of bloating.

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10. Dill seeds

Dill seeds help in digestion, thereby providing relief from bloating.

Remedy

• Add 1 teaspoon of crushed dill seeds to 1 cup of hot water and cover it with a lid. Allow it to steep for 10 minutes, before straining it. Sip this tea slowly to get relief from bloating and stomach gas.

11. Fennel seeds

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Fennel seeds possess diuretic, pain-reducing, and anti-microbial properties, which make them ideal in helping relieve bloating.

Remedies

• Add 1 teaspoon of fennel seeds to 1 cup of hot water and cover it with a lid. Let it steep for 10 minutes, before straining it. Drink the cooled liquid thrice a day to find relief.
• Chew a few fennel seeds after each meal to help with bloating symptoms.

12. Garlic

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Garlic helps ease stomach pain caused by gas and bloating.

Remedy

• In a saucepan, bring to boil 1 cup of water and 3 garlic cloves. To this, add half a teaspoon each of cumin seeds and black pepper. Simmer for a few minutes, before taking it off the heat. Strain and allow it to cool completely. Drink this tea a few times a day for relief from bloating.

13. Ginger

Ginger is one of the most effective ingredients that helps in finding relief from bloating. It contains gingerols that helps reduce inflammation in the intestines, while also helping relax these same muscles, thereby providing relief.

Remedies

• Put 5 thin slices of fresh ginger in a cup and pour 1 cup of boiling water over it. Cover it with a lid and let it steep for 10 minutes, before straining it. Now add a bit of lemon juice and honey to it and stir. Drink this ginger tea thrice a day for best results.
• Eat 1 teaspoon of freshly grated ginger before meals to help prevent bloating.

14. Lemon water

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Lemon juice is rich in vitamin C, citric acid, proteins, and many vital minerals that aid in smooth digestion. The citric acid in it helps stimulate the production of hydrochloric acid, thereby helping the body in breaking down food more efficiently.

Remedy

• To 1 cup of hot water, add 2 tablespoons of lemon juice and stir well. Drink this on an empty stomach in the morning to get relief from bloating.

15. Peppermint

Peppermint is another ingredient which helps relieve the symptoms of bloating. It contains menthol oil, which possesses anti-spasmodic effect on the muscles of your digestive tract. This helps greatly in relieving bloating.

Remedies

• Chew a few fresh peppermint leaves to find relief from bloating.
• Add a handful of peppermint leaves into 1 cup of hot water and cover it with a lid. Let it steep for 10 minutes, before straining the tea into a clean cup. Drink 2 cups of this peppermint tea a day for relief from bloating.

16. Pumpkin

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Pumpkin is rich in vitamin A, fiber, and potassium, which aid in digestion. Consuming pumpkin is an excellent way of preventing flatulence and bloating.

Remedy

• Include 1 cup of pumpkin to your meals regularly to smooth out your digestive flow, thereby reducing the occurrence of bloating and gas.

Tip: Bake it, broil it, grill it, include pumpkin in your meals regularly.

17. Star anise

Star anise has anti-spasmodic properties that help relax and smooth your digestive tract, thereby relieving bloating.

Remedy

• Put a couple of star anise to 1 cup of hot water and cover it with a lid. Let it steep for 10 minutes, before straining it. Add a bit of honey to it and sip it twice a day to find relief from bloating.

Tip: Infants and pregnant women are NOT recommended to consume star anise.

18. Turmeric

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Turmeric is a boon for many kinds of health problems and conditions, and it is beneficial in relieving bloating as well.

Remedies

• Add turmeric powder while cooking. Not only does it add color, it also adds a distinct flavor to your dishes.
• Add 1 tablespoon of turmeric powder to 1 glass of warm water. Cover it with a lid and let it steep for 5 minutes. Drink it slowly to find relief from bloating.

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Additional tips

• Your body needs plenty of water to help flush out all the toxins and impurities that might cause bloating. This intake of water needs to be regular through the day between meals, rather than during meals.
• An exercise regimen of at least half an hour a day helps keep your digestive tract on track, while also helping prevent gas buildup.
• Stress and anxiety exacerbate bloating and indigestion, so these need to be reduced through regular yoga and/or exercise.
• Make sure your breathing is deep and consistent rather than shallow.
• While eating, focus on what you’re consuming, chewing each morsel thoroughly before swallowing to avoid swallowing excess air.
• Try and eat a balanced diet that has fewer carbohydrates and starches.
• Smaller, more frequent meals are better than large meals thrice a day.
• Avoid talking while chewing, focusing on your meal instead.
• Avoid sleeping immediately after a meal, as it leads to gas buildup in your body.
• Avoid too much salt in your diet to avoid water retention in the body.
• Take the stairs wherever possible, instead of taking the elevator or the escalator.
• Quit smoking.

These are all the amazingly effective home remedies for bloating you need to avoid gas buildup and find relief from the unpleasant sensation. For more updates on health and fitness, subscribe to our newsletter today!

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