Nowadays, stomach bloating is often referred to as an “epidemic” because it is so common. Poor diets, stress and anxiety, medications, and exposure to pollutants are some typical causes of bloated stomach. While this gastrointestinal problem is not dangerous, it makes you feel uncomfortable about eating, socialising and other daily activities. This condition reduces the digestibility of the stomach, and can contribute to anorexia and many other digestive conditions. Fortunately, you can completely get rid of this issue at home using natural remedies. In today’s article, we are going to introduce you the top 29 most effective home remedies for bloated stomach that you should follow to alleviate its discomforts. However, firstly, let’s have a look at some basic information about bloated stomach.
What Is Bloated Stomach?
A bloated stomach occurs when there is too much air in the stomach and intestines. Every time we swallow, about 2-3 ml of air gets into the stomach – more if drinking fizzy drinks. This is the main source of oxygen and nitrogen in the upper digestive tract. It may be pushed out by eructation or farting. Each day, this process occurs about 17 times in an adult.
Bloating can also occur when you overeat starch or sorbitol-rich foods, chew gum, lack lactase enzyme needed to break down milk sugar (lactose), or produce insufficient bile or pancreatic juices.
Gases are also produced in the lower digestive tract due to the bacterial fermentation of undigested carbohydrates and fibre such as cellulose.
Bloated stomach can also occur as part of irritable bowel syndrome, celiac disease, hormonal changes due to pregnancy, and can be a symptom of abdominal or pelvic swellings such as ovarian cancer. Therefore, you need to tell your doctor if the symptom persists more than a week or two in case you need investigations and timely treatment.
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What Are Common Causes Of Bloated Stomach?
There are a variety of reasons behind a bloated stomach. It seems to be difficult to pinpoint the culprit, yet if you have more information about your reactions to different circumstances and foods, you can define what triggers your symptoms more efficiently. The following are some of the leading causes of stomach bloating:
- Gastrointestinal Disorders
Gastrointestinal disturbances make you feel full all the time. Foods are pushed down the intestine slowly, causing painful digestion and bloated feeling.
- Unbalanced Diet
Overeating difficult-to-digest foods will slow down your digestion as your body does not have enough enzyme to metabolize them. Foods rich in starch or fiber, fried foods, foods containing spices such as onion and garlic, and stimulants may cause your stomach to bloat.
- Digestive Disorders
With increasing age, and in some gastrointestinal disorders, the body may not produce enough stomach acid and enzymes to metabolize foods, causing a bloated stomach. It is shown that a bloated stomach happens in 23-96% of people with IBS, 56% of people with chronic constipation, and 50% of functional dyspepsia patients.
- Liver-Related Diseases
Although 80% of the bloating comes from the stomach, it may also be from the liver. The liver functions to produce bile, which helps digest fatty foods. Therefore, people who do not produce sufficient bile, or whose gallbladder does not contract properly (eg due to gall stones), as well as people with liver diseases such as hepatitis, liver fibrosis or cirrhosis may also suffer from bloated stomach symptoms.
Stress is one of the leading causes of bloated stomach. When you are in a state of stress or anxiety, you will swallow a lot of air without knowing it. Constant stress also increases gastric acid secretion, causing gastrointestinal complications such as stomach ulcers, flatulence, and indigestion.
A bloated stomach may be due to taking certain medications that affect normal physiological functions of the digestive system, such as drugs for indigestion, hypothyroidism, hypertension, and depression.
- Fluid Retention
Fluids are sometimes stored near the pelvis and tummy area, causing temporary weight gain and excess bloating. Fluid retention in the tummy is also known as ascites – an underlying sign of more severe health issues such as liver diseases, abdominal infection, and sometimes, cancer.
A bloated stomach may be a result of dehydration. Dehydration and electrolyte imbalances may halt digestion. Moreover, you may suffer from constipation. When you drink more water, you may initially feel more bloated.
Among causes of a bloated stomach, this may be the most obvious one. Constipation can cause a build-up of stool inside the intestines, leading to pain, gas, bloating and other bothersome feelings. Some reasons why you may develop constipation are eating too little fiber, drinking too little water, not exercising, and stress.
- Food intolerance
Food intolerances are common reasons for bloating and bowel gas. Foods causing gas can include gluten-containing ones (gluten intolerance, coeliac disease), dairy products (lactose intolerance), and specific types of carbohydrates called FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols) which are types of carbohydrate and sugar alcohols (eg sorbitol) that are poorly absorbed by the body, resulting in pain and bloating.
SIBO stands for small intestinal bacterial overgrowth, which is caused by high levels of unwanted bacteria, and low levels of desirable bacteria (eg probiotic bacteria such as Lactobacilli) in the bowel. This can result from low levels of stomach acid, slow movement of the digestive tract, reduced immunity, and as a factor in other digestive conditions such as celiac disease, irritable bowel syndrome or inflammatory bowel diseases (eg Crohn’s). Foods causing SIBO symptoms and related sensitivities, such as FODMAPs, are fermented abnormally during the digestive process.
Sometimes, a bloated stomach is associated with infection, so seek medical advice if you notice signs such as redness, pain, fever or swollen lymph nodes that are often associated with a severe infection.
- Other Causes
Helicobacter pylori infection, bad habits, stress, nightmares, sleeplessness, hormonal changes, cancer, bowel obstruction, or even high-intensity exercise can also cause bloated stomach.
What Are Common Symptoms Of Bloated Stomach?
Usually, about 30 minutes after meals, you will feel comfortable because the food is gradually digested. However, in those with a bloated stomach, this is quite the opposite. Slow food digestion causes the following unpleasant sensations:
- Whether you are hungry or full, you cannot enjoy the taste of dishes.
- Eat a little but feel full for a long time.
- Feel scared even when smelling foods.
- Feel throat tightening when eating.
- Heartburn, nausea, and vomiting.
- Feel like you want to burp but
- Continuous belching.
- Feel that the stomach filled with water or air.
- Feel tired.
- Diarrhea and constipation.
- Needing to pass stools several times a day.
Who Is At High Risk Of This Problem?
A bloated stomach is very common in both adults and children. It affects more women than men. Stomach bloating is often a symptom of irritable bowel syndrome (IBS) or gastroesophageal reflux disease (GERD). As a result, people with these conditions have a high risk of suffering from this condition.
When To See A Doctor?
Bloating is not severe and can be easily treated. When it persists and does not decrease with regular measures, you need to see a doctor. Besides, you should see a doctor for direct physical examination if you experience any of the following symptoms:
- Difficulty swallowing
- Weight loss
- Anal bleeding
- Bowel disorders (especially in the elderly).
There, you have discovered some information about the bloated stomach. Now, it is time to find out the best natural treatment for this condition. Let’s have a look!
Top 29 Natural Home Remedies For Bloated Stomach Pain In Toddlers And Adults
While we are listing the scientific evidence, the recipes we've focused on are traditional home remedies so proceed with caution depending on your digestive health. Always consult your doctor and have a health check regularly to know if a remedy is working for you.
The next treatment in this list of home remedies for bloated stomach pain in toddlers and adults is using ginger. Scientific research has shown that ginger has complex chemical compositions containing zingiberene, phellandrene, ketones, ginger, citral, aromatherapy, capsaicin, diphenyl-heptane, and many other materials. Ginger is capable of stimulating saliva secretion and stimulating the transport of digestive tract. Therefore, it promotes smoothly circulating food, reduces the symptoms of flatulence, dyspepsia, and bloated stomach.
To use ginger to treat bloated stomach, you can apply one of these following methods:
Method 1: Home Remedies For Bloated Stomach Using Only Ginger
To implement this method, please follow these steps below:
- Prepare 2-3 slices of fresh ginger.
- Rinse the ginger then soak it in your mouth.
- Leave for 15 minutes then slowly chew and swallow them.
You can implement this method 2-3 times a day for the best treatment. You can also add some salts into the slices of ginger then follow these steps above.
Method 2: Ginger And Boiling Water
To implement this method, please follow these steps below:
- Prepare 20 grams of ginger and 200 ml of boiling water.
- Rinse the ginger, then put it into the boiling water.
- Leave for 20 minutes then use it to drink in the morning and the afternoon.
Please apply this method until your condition is fully treated.
Method 3: Ginger, Green Tea And Honey
To implement this method, please follow these steps below:
- Prepare 20 grams of green tea, 15 grams of ginger, 200 ml boiling water and 2 teaspoon of honey.
- Rinse the green tea and ginger, then soak them into boiling water.
- Leave for 20 minutes then add 2 teaspoon of honey and drink it.
You can implement this method 3 times a day for the best effect.
- You should not implement this method in the evening because it can lead your stomach bloated condition worse.
- Do not use ginger for people who have heart stroke, flu, or fatigue.
2. Carom Seed
Carom seed may help to improve your digestive system. It supports weight loss, reduces bloated stomach, and enhances respiratory health. This seed contains a compound called thymol (a massage oil), which is useful at treating many stomach problems. Carom seeds are also known to reduce acid in the intestine, contributing to reducing the production of gas.
Method 1: Carom seeds only
- Prepare a half teaspoon of carom seeds.
- Bake on a tray in the oven for a minute, allow to cool and eat it after meal.
- Repeat this method once a day. You can also eat raw carom seeds.
Method 2: Carom seed tea
- Prepare 3-4 teaspoons of carom seeds and a half cup of boiling water.
- Rinse the carom seeds before putting it into the water.
- Leave for 15 minutes then filter.
- Drink this water in the morning.
- Apply this method 5-6 times a week.
3. Apple Cider Vinegar
Apple cider vinegar is considered one of the most effective home remedies for bloated stomach. It contains acetic acids, proteins, enzymes, antioxidants, amino acids, kali, phosphorus, magnesium, calcium, vitamins, and good bacteria for the body. Acetic acid in apple cider vinegar may help reduce appetite and have a beneficial effect on water retention. Other studies also suggested that apple cider vinegar acids may help to lose weight. It is effective in relieving bloated stomach symptoms such a heartburn and reflux. This ingredient is also wonderful at speeding up the passage of food into the intestines and improving digestion
Method 1: Apple cider vinegar only
- Drink a teaspoon of apple cider vinegar for 30 minutes before meals.
Method 2: Apple cider vinegar and honey
- Prepare 1 teaspoon of apple cider vinegar, 1 teaspoon of honey, and 1 cup of warm water.
- Add apple cider vinegar and honey to the warm water and stir well.
- Drink this mixture in the evening, 4-5 times a week.
This is another must-try home treatment for bloated stomach. Mint has a lot of active ingredients like calcium, B vitamins, and potassium, which may help enhance the immune system. Both mint essential oil and tea work well to reduce spasms and bloating by relaxing muscles in the intestines.
Method 1: Mint leaves
- Prepare 20 grams of mint leaves.
- Rinse them thoroughly and eat them raw in your meal.
- You can implement this method every meal for the best result.
Method 2: Mint tea
- Prepare 2 tablespoons of mint leaves and 200 ml of water.
- Boil water and add mint leaves.
- Leave it for 30 minutes then drink the tea.
Garlic is a well-known ingredient for the treatment of colds, coughs, sore throats, and joint pain. It is also useful at alleviating bloated stomach symptoms thanks to the rich content of allicin, which may help the body fight against viruses and pathogens.
Garlic oil is known for its high content of glucose, alin, and phytonoxide, which are effective at reducing inflammation and killing bacteria. Also, garlic contains vitamins, hydrocarbons, polysaccharides, inulin, and some minerals necessary for the body, such as iodine, calcium, phosphorus, magnesium, and so on.
Garlic also helps lower cholesterol levels. This spice is rich in antioxidants that help restore body cells and improve the body’s resistance to diseases.
Method 1. Garlic and honey
- Prepare 15 grams of fresh garlic and 100 ml of honey.
- Crush garlic and mix it with honey.
- Store the mixture in a glass jar.
- After 2-3 weeks, consume 1 teaspoon of this mixture after meal in the morning and afternoon.
Method 2. Garlic tea
- Prepare 2-3 cloves of fresh garlic and 1 cup of hot water.
- Crush garlic and soak it in hot water for 15 minutes.
- Strain to take the tea.
- Drink 1-3 cups of this tea a day before or after eating.
Method 3. Garlic and sugar candy
- Prepare 15 grams of fresh garlic, 2-3 grams of sugar candy, and 30 ml of warm water.
- Crush garlic and mix it with sugar candy and warm water.
- Consume this mixture 1-2 times a day.
6. Perilla Leaves
Perilla is one of the natural herbs that work excellently to treat gastrointestinal discomforts, including bloated stomach. According to scientific studies, the perilla plant contains large amounts of tannin and glucoside, which have an anti-inflammatory effect, helping relieve ulcers and limit the proliferation of gastric acid in the stomach.
- Prepare 30 grams of cleaned perilla leaves.
- Crush them and strain to take the juice.
- Drink this juice whenever you feel uncomfortable due to a bloated stomach.
- Also, add perilla leaves to your daily meals. After about a week, your condition will be improved significantly.
This sounds strange when it comes to home remedies for bloated stomach, but it works. Pineapple contains bromelain – a unique digesting enzyme which helps break down proteins and neutralize the acid in the stomach. As a result, foods are metabolized quickly, reducing the risk of stomach bloating. Besides, pineapples contains vitamins A, B1, and C, manganese, copper, and folate, which may boost the immune functions, brighten the eyes, beautify the skin, and prevent cancer and heart diseases.
However, people with kidney diseases should not eat pineapple because bromelain in pineapple will dissolve hemaleucin and casein in the kidney and degrade its function.
- Prepare a pineapple and cut it into small pieces.
- Add pineapple pieces to a blender and blend to take juice.
- If you want, you can add a little sugar and then enjoy.
Note: Avoid drinking pineapple juice (without sugar) on an empty stomach.
This is a straightforward but often forgotten remedy. Some people say that certain types of yogurt cause stomach bloating, while others may relieve it. So, is it true? Although the consumption of milk quickly causes a bloated stomach, plain yogurt is good for the intestinal tract as the lactose sugar is mostly already digested down (to glucose and galactose) by bacterial fermentation. Yogurt contains probiotics, a kind of good bacteria for digestive health. The lactobacillus bacteria in yogurt may help kill harmful bacteria that cause stomach problems  . Such bacteria could increase your digestion, thereby reducing stomach bloating. When your stomach is bloated, you should eat about 100g of sugar-free, natural live (Bio) yogurt. You can add a few pieces of fruit (strawberries, apples, pears, and so on) to increase the benefit. Besides, eat 100-200g of yogurt a day to prevent bloated stomach.
Papaya is one of the richest sources of nutrients, vitamins, antioxidants, minerals, and fiber. This fruit contains a lot of papain – a protein digestant that helps relieve dyspepsia and other digestive disorders. Eating papaya regularly also helps with constipation and bloating. Besides, papaya is beneficial for the immune system, eyes, and skin. However, people with peptic ulcer should avoid eating papaya as it may aggravate the condition.
Celery is capable of treating or preventing some diseases, including bloated stomach. It is a medicinal plant used to treat intestinal infections, purify the body, and detoxify the digestive tract. Celery root helps reduce the amount of water stored in the body thanks to its diuretic effect.
- Prepare 300-400 grams of fresh celery and cut them into short pieces.
- Put them in a blender and blend to take the juice.
- Drink this juice whenever you have a bloated stomach, the unpleasant feelings will soon be eliminated.
According to some studies, asparagus is one of the most beneficial foods for our health. It contains a lot of essential nutrients such as fiber, protein, lucid, vitamin K, C, A, pyridoxine (B6), riboflavin (B2), thiamin (B1), and acid folic. Particularly, asparagus is enriched with inulin – a prebiotic dietary fiber that enables the intestinal system to function correctly. Inulin also helps in the growth of beneficial bacteria in the intestinal tract, such as Lactobacilli and Bifidobacteria, which work to reduce gas and abdominal distension. Thanks to the rich content of dietary fiber, asparagus is a wonderful vegetable to improve digestive health, generally . To treat bloated stomach, add boiled, steamed or baked asparagus to your daily diet.
12. Lemon Juice
Lemon juice is considered one of the best home remedies for bloated stomach pain relief. Lemon in water has a molecular structure which is highly similar to the digestive enzyme of the stomach, bile, and saliva. Lemon is a natural diuretic and a gentle laxative if mixed with warm water; thereby, it helps reduce the amount of water and salt causing bloated stomach.
Also, lemon is rich in vitamin C, B6, folate, thiamine, pantothenic acid, potassium, and magnesium. What is more, drinking warm lemon water relieves gas and intestinal illnesses. But warrant that you drink from a glass, not via a straw to avoid taking any extra air. Consume this solution every day in the morning to relieve stomach bloating naturally. If you want, add honey for flavor.
13. Caraway Seeds
Also known as Carum carvi or Persian fennel, caraway exhibits carminative and antispasmodic properties, making it able to relax intestinal smooth muscle cells. Besides, it is a rich source of protein and dietary fiber, which help improve digestion. Studies show that caraway seeds help treat a variety of stomach issues, including bloating, abdominal pain, cramps, indigestion, constipation, morning sickness, diarrhea, dyspepsia, and peptic ulcers.
- Add 1 teaspoon of caraway seeds to a cup of hot water.
- Add honey if you want and let it steep for 5-10 minutes.
- Strain and drink the tea thrice a day.
- Or, you can chew 1 teaspoon of caraway seeds 4-5 times per day for instant relief.
Note: Generally, caraway seeds are safe if used in moderation, but sometimes it causes side effects such as belching, heartburn, liver damage, narcotic or abortifacient effects.
Another good option among home remedies for bloated stomach mentioned here is anise. This spice has a reputation for its muscle relaxant effect, which contributes to significantly calming stomach spasms. This relaxation activity could help to avoid bloating pain because it keeps the stomach from tightening, stressing out, and cramping.
- Steep 1 teaspoon of anise seeds in a cup of hot water for 5-10 minutes.
- After straining the tea, consume when it is still warm. You can add honey for flavor if you want.
- Drink this solution 2-3 times per day
Banana is a good source of fiber and potassium, which make it an excellent solution for salt-induced stomach bloating. This fruit also helps reduce water retention and relieve constipation; thereby, calming down bloating discomforts. Just eat 1-2 bananas daily to harness its benefits.
16. Castor Oil
Castor oil is part of a lot of traditional medicine practices all over the world. It is famous for its analgesic, antimicrobial, and anti-inflammatory properties thanks to the high content of monounsaturated fatty acid named ricinoleic acid (more than 90%). Castor oil is beneficial in treating a lot of medical issues, including bloating and constipation. It acts as a powerful laxative to move gas and feces along the colon, helping your body overcome bloated stomach fast.
- Take 15-60 ml of pure castor oil for adults and 5-15 ml for children from 4-11.
- Mix with cranberry or orange juice (optional).
- Drink this concoction before having .breakfast
- After 15 to 20 minutes, sip on hot water. Drink 3-4 cups at 15-minute intervals to induce strong bowel movements in your body.
- When you have an urge to go to the toilet, stop sipping hot water.
- Consume a cup of yogurt or other fermented product to help cease the contractions.
- Children under 4, pregnant women, patients of liver-related diseases, and people with diarrhea, vomiting, and abdominal pain should not apply this remedy.
- Do not consume too much castor oil.
- Avoid using herbal laxatives in the long term because your bowels may become dependent on them and even worsen your condition.
- Increase your fiber intake to get better results.
17. Essential Oils
Essential oils have gained a lot of positive feedbacks in treating digestive disorders. Peppermint oil, ginger oil, chamomile oil, and fennel oil are the most recommended in the list of home remedies for bloated stomach. Here are the directions:
- Peppermint Oil
This oil may help with almost all forms of pain. It also helps with symptoms of irritable bowel syndrome and bloated stomach thanks to the antispasmodic properties that could relax your intestinal muscles . Just mix 3-4 drops of peppermint oil with 2 teaspoons of coconut or olive oil. Then, rub this mixture over your tummy once per day to reap their benefits.
- Ginger Oil
Most people know that ginger may soothe a stomach internally. However, not many of us know that the application of ginger oil on the abdomen may provide a boost to bloating relief thanks to its anti-inflammatory and antibacterial properties. Just apply some ginger oil to your stomach to improve the bloating condition.
- Chamomile Oil
Chamomile may decrease bowel inflammation and ease cramps. Moreover, it eradicates gas within the intestines. You can make use of this oil in the same way as peppermint oil.
- Fennel Oil
Fennel oil has antispasmodic, diuretic, and carminative properties, helping relax your intestinal muscles and relieve gas, thereby improving symptoms of irritable bowel syndrome, abdominal pain, irritable colon, diarrhea, and stomachache . Just mix 4 drops of fennel oil with 2 teaspoons of carrier oil like almond or coconut oil. Massage this combination gently on your tummy once per day.
18. Aloe Vera Juice
Generally, aloe vera juice is beneficial thanks to its anti-inflammatory properties, which help ease irritation associated with bowel diseases. Furthermore, aloe vera possesses mild laxative effects, which helps treat constipation and stomach bloating. Some studies have shown that drinking aloe vera juice may decrease flatulence.
On the other hand, aloe vera is a powerhouse of amino acids, vitamins, minerals, and enzymes. It is high in phytochemicals like saponins and anthraquinones which have antiseptic, anti-inflammatory, and antibiotic properties. The gel of this plant may promote the growth of healthy gut bacteria and wipe out infection-causing ones. You can mix aloe vera gel pulp with a glass of water and drink it twice per day. For taste, add 1 tablespoon of honey.
Aloe vera juice can have a powerful laxative effect so start with a small dose and build up.
Do not use if you are pregnant as it can cause uterine contractions.
19. Orange Juice
In essence, digestive issues are usually linked to insufficient acidity in the stomach, poor eating habits, intestinal or stomach infections, and incompatible food combinations. Indigestion or stomach bloating often results in acid reflux, diarrhea, flatulence, and abdominal pain. Using fresh-squeezed orange juice may help increase stomach acidity and improve digestion. What is more, oranges are a rich source of fiber – an important substance for digestive health. However, orange juice should be consumed before eating.
But, it is worth noting that drinking orange juice or any other acidic juices while experiencing acid reflux could worsen your symptoms of bloating and indigestion, so you should consult your doctor if you suffer from chronic indigestion.
20. Green Tea
Being a natural diuretic, green tea may help increase urine output, therefore removing excess water that the human body holds. In turn, this assists in treating stomach bloating, which happens due to water retention. Also, green tea may reduce gas formation and other gastrointestinal issues that could indirectly lead to bloating.
21. Reduce Stress
It is shown that when you are tired, sad, or nervous, you will feel a mess in your stomach. Anxiety and stress may significantly impact your metabolism. It is because the brain and gut communicate closely through vagus nerves, also known as “gut-brain-connection.” Thus, being sad or anxious may lead to changes in your digestion, often negative ones. Severe stress increase cortisol levels, which may modify blood sugar levels and change the way other hormones are secreted. Sometimes, it leads to constipation, extremely hungry, and thirsty. Moreover, being anxious and stressed will not give you willing to follow a healing diet, instead provoke you to reach for comfort foods which often trigger your bloating condition. Therefore, to cure bloating and other gastrointestinal issues, it is necessary to reduce stress first.
22. Change Eating Habits
This is a must-do thing in the list of home remedies for bloated stomach. Mindful eating is essential to not only reduce symptoms of bloated stomach but also keep you physically and mentally healthy body. Keep in mind these instructions:
- Limit fried foods, spicy foods, sour foods, sweet candy, soft drinks, and hard foods.
- Do not use stimulants (alcohol, beer, coffee, and cigarettes).
- Eat plenty of green vegetables, fruits, cereals, and seafood to provide enough vitamins, minerals, and antioxidants for your body, making your digestive system healthier.
- Have a full breakfast every day.
- Eat slowly and chew food thoroughly.
- Do not eat and work at the same time.
- Do not eat much in the evening.
- Stop eating when you feel full.
- After eating, rest at least 30 minutes before walking or lying down.
- Eat at a certain time daily.
- Adjust your seasonal diet. For example, do not eat cold foods in winter.
- Eating carom seeds in moderate amount will bring may health benefits. However, if you overeat it, it may lead to indigestion, bleeding, and mouth sores.
- Overeating carom seeds may also increase acid in the intestines, leading to nausea, vomiting, diarrhea, flatulence, and even stomach ulcers.
- Active ingredients in carom seeds may cause inflammation in the mouth, even to the point of developing mouth sores. Therefore, be very careful when eating carom seeds.
Above are the most straightforward but effective home remedies for bloated stomach. Don’t hesitate to apply and alternate them to see their efficacy. If you have any contributing ideas to our article, drop your words below this post. We will answer as soon as we could.