Bloating is a condition in which your tummy feels bothered due to formulation of excessive gas. Insalubrious food and unhealthy lifestyle are the major causes of bloating. Other causes include constipation, carbonated drinks, improper chewing of food, food intolerance, irritable bowel syndrome, eating too much food at a time, obesity, gastroesophagul reflux, and excessive salty food. Pregnancy, pre-menopause hormonal changes, and premenstrual syndrome may also be the reasons of bloating in women. It is accompanied with many symptoms, like feeling of tightness and fullness in the tummy, distension of the stomach, flatulence and gas, stomach cramps and pain, diarrhea, difficulty in breathing, belching, pain in the lower back, acidity, vomiting and heartburn. Bloating can be easily cured with little changes in the lifestyle and ingredients available at your home. Here are some home remedies that will ease your discomfort.
Home Remedies for Bloating
One may choose to intake ginger in various ways, for instance, you can chew fresh ginger root, sip ginger tea, or have grated ginger prior to meals or add it to your food, in every form it works great to smoothen the digestion process, and provide instant relief from bloating.
- Ginger slices soaked in lemon juice are also good for releasing gas.
- Add 5-6 drops of ginger essential oil in 3-4 tablespoon of carrier oil. Rub it on your stomach.
Crush some fennel seeds and pour boiling water on them to make a tea. Drink it. Or else, masticate fennel seeds after having meal. It will relax the muscles of digestive track, thereby allowing the trapped gas to go by. Additionally, you will get relieved from the bad breath.
- Massage your tummy with fennel oil to ease the abdominal pain accompanied by bloating.
Parsley, whether dried or minced, contributes in elimination of the intestinal gas which, otherwise, causes bloating.
In ½ cup cool water, add 2 drops of peppermint oil. Drink it at least 1-2 times a day. For best results, add 2-3 drops of lemon to it.
- Alternatively, in a cup of boiling water, steep 2 teaspoons of dried peppermint leaves for 8-10 minutes. Strain it and drink this tea after every meal. It will provide quick relief from bloating.
5. Black Salt
Mix 5 grams each of black salt, dried ginger powder, asafetida, and cardamom powder. Take ½ teaspoon of this mixture for quick respite from symptoms related to bloating.
- Or else, stir 1 teaspoon of black salt in a glass of hot water. Add 1 teaspoon of lime juice and a pinch of asafetida to it. Drink this solution thrice a day. It will reduce the heaviness of your stomach.
Add 1 teaspoon of cinnamon powder or 1 cinnamon stick to 1 cup of boiling water. Steep it for 3-4 minutes. Let it cool. Add honey to improve the taste. Drink this solution 2-3 times a day. It’s a natural way to get rid of bloating.
7. Aniseeds and Celery Seeds
Mix aniseeds and celery seeds in the ratio of 1:2. Add sugar to enhance its taste. Consume ½ teaspoon of this mixture on a regular basis for quick recovery.
8. Asafetida Seeds
Asafetida seeds are said to cure all the gastric ailments, including bloating.
9. Clove Oil/ Eucalyptus Oil
If bloating is accompanied with nausea, use clove oil. The antiseptic, anesthetic and antifungal properties of clove relax the digestive tracks lining, thus grants you respite from all the signs of bloating. Mix a few drops of clove oil in 1 glass of water and drink it. You can also use eucalyptus oil in place of clove oil.
- Add 3 cloves in a cup of boiling water and steep it for 10 minutes. Drink it once a day.
10. Bergamot Essential Oil
Pour 4-5 drops of bergamot oil on your palm. Rub it on your tummy gently. It will help you get rid of abdominal discomfort.
- Alternatively, boil the water and add 1 teaspoon dried leaves of black tea (or 1 black tea bag). Steep it for 4-5 minutes. Now mix 1-2 drops of bergamot oil to it and let it steep for another 2-3 minutes. Add honey and then consume.
11. Black Pepper/ Cayenne Pepper
Both the black pepper and cayenne pepper keep cramps and bloating at bay. Just add a dash of black pepper to an herbal tea or sprinkle it on your food. It’s an inexpensive way to get rid of gas. You can also add cayenne pepper to the lemon juice.
Triphala treats the entire digestive tract. Take ½ cup warm water and mix 1 teaspoon of honey and ½ teaspoon triphala in it. Have it at bedtime. It’s one of the best remedies to cure problems linked with digestive track.
Probiotics rich foods like pineapples, kefir, yogurt, etc., regulate the smooth functioning of colon and replenish “good bacteria” in the intestine, which in turn, eradicates bloating.
14. Activated Charcoal
Charcoal soaks up air in the digestive system. You can take capsule or tablet of activated charcoal with a glass full of water.
- People who are taking other medications and women who are using contraceptive pills must avoid this remedy.
- It should not be consumed for a longer period.
15. Baking Soda
Stir 1 teaspoon of baking soda in a glass of water. Dissolve it properly and drink. It neutralizes the acid of stomach, thus, cures indigestion and bloating.
- Add baking soda to juice of a lemon until the fizz stops. Now dissolve it in a cup of water. Drink it slowly.
16. Caraway Seeds
The carminative effect of these seeds fights off the bloating and flatulence. Have a teaspoon of caraway seeds after every meal. Or else, brew some crushed caraway seeds. Sip the tea on a regular basis.
If it’s added regularly to food, turmeric can cure all the problems associated to digestive system. Alternatively, add 1 tablespoon of turmeric to boiling water. Steep it for 2-3 minutes. Drink it slowly. It will release the trapped gas.
18. Smoothie for Bloating
Place ½ cup ice cubes, 1 teaspoon maple syrup or honey, ½ cup vanilla yogurt with live and active cultures, 1 cup pineapple chunks, 1 cup strawberries, and ½ cup dandelion root or chamomile tea (cooled) in a blender. Blend it until desired consistency is obtained. It will relieve bloating.
19. Gripe Water for Babies
If the stomach of your little one is upset due to bloating, gripe water is the best natural cure. Since it is made up of chamomile, ginger and fennel, it gives instant respite.
Herbal Remedies for Bloating
20. Bay Leaves
Boil some bay leaves in water. Leave it for 5 minutes, and then strain. Drink the liquid in one go. Avoid lying down for an hour after consuming this solution. Stay in upright position.
Dandelion can be used as a dried spice in meals or can be consumed as tea. It provides several health benefits, including relief in bloating and flatulence.
22. Slippery Elm
The bark of slippery elm is, said to be, good for stomach related ailments. Tea of slippery elm also works as a defense against bloating.
23. Chamomile Tea
This herbal tea gives you instant respite from bloating. Take 1 tablespoon chamomile flowers and wash them properly with water. Add them in 1 cup boiling water. Let it steep for 5 minutes. Strain it and add honey as per taste. Sip it slowly.
24. Mint Tea
Mint tea effectively alleviates problems related to stomach including bloating and indigestion. All you need to do is boil 1 cup water. Add 1 teaspoon of dried mint to it or 4-5 fresh mint leaves to it. Steep it for 5 minutes. Strain the solution. Add honey to taste. Drink 2-3 cups of this tea per day for better digestion.
25. Herbal Infusion
Take 1 teaspoon of dried lemon balm, yellow dock, burdock, dandelion root or leaf, and chamomile. Add 1 teaspoon of each herb to the hot water and cover with a lid. Let the herbs steep in the hot water for fifteen minutes. Dispose of the herbs and store the liquid in a container. Add turbinado sugar or honey when the liquid cools down. Drink 1-3 cups of this infusion each day at least 2 weeks prior to menses, in order to treat pre-menstrual bloating.
- If you are using fresh herbs, take triple quantity of herbs.
- Don’t boil the herbs. Before adding herbs, remove water from the heat source.
- Do not sweeten it with white sugar as it may increase the symptoms of PMS.
26. Betel Leaf
After every meal, eat a betel leaf. Put a clove in the leaf and fold it. Now chew it slowly so as to extract its juice. This leaf triggers the production of digestive juices and expels out the intestinal gases.
27. Dill Seeds
Crsuh the dill seeds and store them in advance. Get 1 teaspoon dill seeds and brew in a cup of water for 10-15 minutes. Sip it after supper to ease gas build up.
- Pregnant women should not drink this tea as it leads to uterine contractions, which can result in miscarriages.
- People allergic to dill seeds must consult their doctor before using this remedy.
28. Marshmallow Root
A combo of marshmallow and pepsin is said to be good for alleviating digestion problems such as abdominal infections, flatulence, stomach pain, bloating and intestinal inflammation. It regulates metabolism and aids proper digestion.
29. Green Tea
Green tea works wonders in reducing bloating. Since it is affluent in antioxidants, it detoxifies the body in a natural manner.
- Replace carbonated drinks with iced teas or fresh juices.
- Increase intake of water and other fluids to surmount chronic constipation.
- Consume probiotics, like kefir and yogurt.
- Include fiber rich food in your diet.
- Cut out foods from your diet, to which your body is intolerant. For instance, if you have intolerance for wheat, substitute it with barley, oats or any other gluten-free product.
- Chew your food properly.
- Drink hot water.
- Reduce or completely avoid the consumption of tea, coffee and alcohol.
- Exercise daily. Do yoga and meditation to regulate your breathing.
- Instead of three large meals, consume smaller meals throughout the day.
- Never skip your meal. Avoid large gaps between meals.
- Do not munch on packaged foods, chips, junk food, and artificially sweetened food as they are high in salt.
- Don’t gulp your food too fast. Evade overeating.
- Avoid book, TV or any other distraction while eating as it may divert your focus from the food.
- Do not talk when you are consuming food.
- Since sugary, starchy, fatty and heavy meals overload your digestive system, so avoid them.
- Refrain from gassy foods like onions, radishes, melons, cabbages, potatoes, corn, beans, cabbage, cauliflower, broccoli, Brussels sprouts, oats, peaches, dairy products, prunes, and pears, etc.
- Abstain from having heavy dinner.
- Don’t lie down just after having meal; rather, do mild physical activities like walking to improve digestion.
- Circumvent drinking through straw as it let a lot of air to enter along with the drink.
- Don’t drink anything for at least half an hour after having the meal.
- Reduce the use of antibiotics. Take B-Complex vitamins, in case, you can’t minimize the use of antibiotics.
Causes of Bloating
Too Much Salt
When you eat too much salt, it can impact your body with bloating. Too much salt intake causes water retention, and that can impact what feels like abdominal bloat. This is a big problem to watch out for, seeing as Americans eat a lot of salt! Sadly, we put salt in literally everything, and out tastebuds easily get used to all the sodium. An ingredient that was once meant to be for preserving food is now added in everything for taste, and especially when it comes to processed foods! The best bet for solving this is you tend to have bloat caused by sodium is to try to retrain your tastebuds to function without all that salt. Once you begin to use less salt and add in other, more healthy and natural spices, you will be amazed how quickly you see the bloat go down!
Eating Much Too Fast
A big problem with eating too fast is the amount of air we suck in, which causes problems like bloating! It can be hard to place ourselves. Often times, we get used to eating while watching the television or reading or talking on the phone. Though none of these things are bad in themselves, they can distract us from our pace and make us eat too much, too fast. A good thing to do to pace yourself is using the mindful practice of eating as a spiritual thing. Slow down. Count your bites. See is you can eat focus on what you are eating and appreciating the fact that you are eating, probably a meal you enjoy, and have a privilege that is not available to everything in the world. Pacing yourself not only helps you avoid bloat, but it also helps you eat less!