15 Effective Home Remedies to Relieve Stomach Bloating

Imagine being served your favorite food on a big round plate, and your inhibitions about eating are let loose. This can be nothing short of a recipe for trouble when it comes to your health. It’s similar to when you begin to feel unease around your stomach. This is often a sign of overeating or indulgence.

Improper digestion is the leading cause of stomach bloating. When not severe, a bloated stomach is often due to the formation of gas in the abdomen. If the bloating persists and doesn’t subside after 24 hours or so, it’s best to consult a professional.

Most people who have experienced stomach bloating describe it as a tight and swollen feeling around the stomach. If the level of indigestion is severe, there is a chance that you will endure pain because of the bloated stomach.

What is Bloating?

Bloating is the distension of abdominal walls near the stomach region in the human body. It primarily occurs when the passage of the small intestine is filled with air bubbles or gas, which is reflected on the exterior in the form of stomach bloating. 

So, when someone mentions that they feel bloated, it means their food isn’t properly digested, leading to the formation of gas in the stomach.

Bloating is also caused by water retention, triggered by hormonal changes, high sodium levels, or pre-existing medical conditions. When your body retains excess water, it leads to bloating, and you feel heaviness, which causes abdominal distension.

Understand these causes to better identify a suitable remedy to alleviate bloating effectively.

How to Treat a Bloated Stomach?

Getting rid of the uneasiness of a bloated stomach after eating is important. Several methods can help treat a bloated stomach. Some of the primary steps that can help include:

• Avoid constipation
• Eat at a slower pace, and don’t gorge on your food
• Reduce the consumption of carbonated drinks
• Stop chewing gum
• Prioritize sugar-free foods
• Limit sodium consumption
• Reduce intake of beans and gas-inducing vegetables

Home Remedies for a Bloated Stomach

Like every other type of disease, a cure for a bloated stomach lies in the home remedies practiced by most mothers. These remedies have little to no side effects, one of the major downsides of conventional medicine. 

While anti-biotics and other chemically induced medicines are faster in providing instant relief for a bloated stomach, it is often best to stick to old-school norms and just embrace the power of home remedies.

Check Out these Remedies for Stomach Bloating:

1. Apple Cider Vinegar

Stomach bloating is often caused by indigestion, which leads to gas formation in and around the stomach area. Apple cider vinegar is an amazing ingredient that helps combat this situation. 

Many experts suggest mixing one teaspoon of apple cider vinegar in a glass of water and drinking it before every meal

2. Activated Charcoal

Activated charcoal (R) is a great remedy for relieving bloated stomach pain. It primarily functions by absorbing the excess gas or air bubbles formed within the gut, thus relieving the uneasiness around the abdomen and relieving the feeling of fullness. This is a very effective remedy that provides impactful results at a very fast pace.

• Activated charcoal is available in powder or capsule form
• If using powder, mix it with water and drink it
• Capsules can be taken with a full glass of water
• It is often taken between meals

3. Baking Soda

One of the best remedies to provide instant relief from a bloated stomach is baking soda (R). The alkaline solution helps in neutralizing the acids naturally occurring in the stomach. 

Thus, the prevention of bloating is ensured, as the excess acids may become corrosive and lead to the formation of certain unwanted vapors, which cannot escape, leading to stomach bloating.

• Mix one tablespoon of baking soda in a glass of lukewarm water
• Stir well before drinking the concoction
• Alternatively, you can add a pinch of salt and a dash of lemon to the solution and drink it

4. Epsom Salt

In special cases, stomach bloating is characterized by the presence of excess water in the body, which tends to accumulate primarily in and around the stomach region. 

• Soak your body for 20-30 minutes in an Epsom salt bath to excrete the excess water.

5. Castor Oil

If the bloating is due to constipation, castor oil can help. Ricinoleic acid in castor oil attaches to intestinal receptors which helps your intestines contract the muscles (R). This helps in emptying the stomach.

6. Bananas

Bananas are rich in potassium, which makes them one of the ideal fruits for preventing stomach bloating. Potassium helps regulate sodium levels in the body, which, in turn, helps prevent excess water retention. Bananas also contain fiber, which helps regulate bowel movements and ensure proper digestion of food.

7. Turmeric

Curcumin in turmeric stimulates bile production, reducing gas and thereby bloating (R). Turmeric can be easily included in your diet by adding it to soups, smoothies, or curries. However, there are other ways to consume it to effectively treat health ailments.

• You may mix a teaspoon of turmeric powder, with warm water and consume it once it has cooled down

8. Yogurt

Regular yogurt consumption helps maintain the levels of lactobacillus and bifidobacterium in the body. These are termed “good bacteria” as they help with digestion after food consumption. Yogurt increases the concentration of these bacteria in the digestive tract, which proves beneficial for a bloated stomach.

9. Ginger Ale

Stomach bloating is often accompanied by uneasiness and a feeling of fullness. It is primarily caused by the formation of gas and air bubbles in the small intestine. Consumption of ginger ale and even ginger tea helps alleviate the gas. 

Maintaining the growth of internal flora is necessary to manage the correct balance of the ratio for effective digestion of the ingested food. This further avoids the formation of stomach bloating.

10. Lemon Water

Lemon has the property of functioning like an actual laxative and a natural diuretic. Lemon water combination often helps remove excess water from the body, keeping the stomach bloating in check, and is one of the proven ways of relieving bloating fast.

• Squeeze half a lemon in a glass of water, stir, and drink

11. Fennel, Caraway, and Anise Seeds

Fennel seeds, caraway, and anise have one thing in common: they help treat bloating. Each improves digestion, ensuring the ingested food is digested and absorbed optimally.

• Chew some seeds after a heavy meal to aid digestion
• You can also take a teaspoon of the seeds and boil in a cup of water
• Let it reduce to half the quantity and turn off the stove
• Let it cool down a little, and sip it like a tea

12. Asparagus

Asparagus has anti-bloating properties. It increases the frequency of urination, which in turn aids in the excretion of the excess water, which causes bloating.

13. Papaya

Papaya (R) is rich in enzymes that help properly break down protein in food, aiding digestion and providing relief.

14. Juice

Juices have the perfect proportion of water, electrolytes, and nutrients. These work together to provide the best results when it comes to curing a bloated stomach.

Some of the most effective variants of juices include:

• Lemon juice
• Prune Juice
• Aloe Vera Juice
• Cranberry Juice
• Pineapple Juice
• Orange Juice

15. Herbal Tea

Tea is a one-stop cure for almost all variants of health issues. It also helps in curing the uneasiness one feels in a bloated stomach.

Some of the primary kinds of herbal teas that reduce stomach bloating include:

1. Ginger Tea
2. Peppermint Tea
3. Green Tea
4. Chamomile Tea
5. Fennel Tea

Strategic Diet to Reduce Bloating

Diet and lifestyle habits play a huge role in the recurrence of signs related to stomach bloating. If you are continuously suffering from a bloated stomach, it is a sign that you need to reevaluate your diet and eating habits.

Foods to Avoid if You Have Stomach Bloating

• Dairy Products: Milk, butter, and cheese are rich in proteins and minerals. But not everyone can break down these nutrients in the body. If you face stomach discomfort or other health concerns after consuming dairy products, you must avoid this food group.
• Raw Cruciferous Vegetables: Cabbage, broccoli, and kale are often suggested to be avoided if you suffer from stomach bloating after their consumption. These vegetables are fiber-rich, which is frequently hard to break down.
• Apples: While Apple Cider Vinegar reduces stomach bloating, apples are different. Like cruciferous vegetables, apples are rich in fiber, making them hard to digest.
• Excess Salt: Bloating due to excess water retention happens when the amount of electrolytes in the body goes haywire. So, if you are already feeling bloated, reduce the intake of salty food.
• Eggs: Rich in protein, eggs are hard to digest for some people.
• Onions and Garlic: The high fructose-based oligosaccharides in onions and garlic are hard to break down during digestion, which contributes to stomach bloating and gas.

Exercises to Prevent Stomach Bloating

There are a few exercises that prevent or treat stomach bloating. 

• Cardio exercises can help strengthen your core, which, in turn, ensures improved metabolism and digestion
• Yoga enhances digestion. Some helpful yoga poses that help prevent stomach bloating include:

• Apanasana
• Setu Bandha Sarvangasana
• Spinal twist
• Paschimottasana
• Seated heart opener
• Marjaryasna
• Balasana
• Adho Mukho Savasana
• Uttanasana
• Trikonasana
• Pranayama

Find a step-by-step guide on these poses here.

When to Consult a Doctor

Stomach bloating can occur for various reasons. Beware of the symptoms and how long they persist so that you can make an informed decision. 

If the signs and symptoms persist more than 24 hours after trying the remedies mentioned above, it is time to see a doctor and get a prescription medicine.

Conclusion

Managing stomach bloating is essential to healthy living. Dietary awareness, lifestyle changes, and home remedies can easily prevent and cure stomach bloating. Avoid gas-inducing foods, stay hydrated, practice regular physical activity, and utilize home remedies like herbal teas, ginger, and probiotics. 

However, if the condition persists or worsens over time, it signals underlying health issues that must be addressed. Consult a professional immediately without any delay to avoid complications.

Frequently Asked Questions

1. How long does a bloated stomach last in general?

A. Bloating generally lasts 10 to 24 hours, depending on the severity of the condition and its cause. If it is due to indigestion or lack of proper water excretion, it will go down in a few hours. If not, it is time to see a doctor.

2. Is bloating common in pregnancy?

A. Pregnant women may feel bloated during the nine months. With the increased progesterone production, the muscles tend to relax and expand, even the ones in the small intestine. This often contributes to bloating or gas formation.

3. Can bloating cause shortness of breath?

A. Yes, due to the pressure created by the gas on the diaphragm, there is a chance of an affected breathing cycle. Thus, it may induce shortness of breath in severe cases.

4. Why is my stomach bloated in the morning?

A. This is due to the bacteria in the GI tract that aids in digestion. These bacteria release gases as a byproduct, causing bloating in the morning.

• May 2018
  Written by Somapika D
• Dec 2024
  Edited by Lakshmi Gayatri