7 Natural Remedies for Bloating

Have you ever found yourself feeling uncomfortable and bloated, especially after a meal? You're not alone. 

Bloating is a common digestive issue that can affect anyone. It can leave you feeling sluggish and self-conscious, impacting your daily activities. The good news is that there are natural remedies available to help alleviate a bloated stomach and promote a healthy digestive system. 

In this article, we'll explore seven effective natural remedies that can soothe bloating and improve your overall wellbeing. By incorporating these remedies into your lifestyle, you can find comfort and confidence in your digestive health journey.

What Is Bloating?

Bloating is a condition characterised by a feeling of fullness and tightness in the abdomen, often accompanied by excessive gas and abdominal pain. It occurs when the digestive system struggles to break down and process food properly. 

The most common symptoms of bloating include abdominal distention, gas and flatulence and a sensation of being "stuffed." While occasional bloating is normal, chronic or severe bloating may indicate an underlying issue that requires attention.

When we eat, our digestive system breaks down carbohydrates, proteins and fats into smaller components for absorption. However, certain factors can disrupt this process, leading to bloating. 

These factors include consuming gas-producing foods, overeating, eating too quickly, swallowing air, and even stress. Bloating can also be a symptom of underlying conditions such as irritable bowel syndrome (IBS) or food intolerances.

The Role of Digestive Health

Maintaining a healthy digestive system is crucial for preventing bloating and promoting overall wellbeing. The digestive system, also known as the gastrointestinal tract (or GI tract), is responsible for processing the food we consume, absorbing nutrients and eliminating waste. When the digestive system functions optimally, bloating is less likely to occur.

The digestive process starts in the mouth, where enzymes in saliva start breaking down carbohydrates. From there, food travels through the oesophagus into the stomach, where further breakdown occurs with the help of stomach acid and digestive enzymes. 

Next, the partially digested food moves into the small intestine, where nutrient absorption takes place. Finally, any undigested material enters the large intestine, where water is absorbed, and waste is formed for elimination.

To maintain a healthy digestive system, it's imperative to consume a balanced diet rich in fibre, vitamins and minerals. Fibre aids in regular bowel movements and prevents constipation, which can contribute to bloating. Additionally, staying hydrated, managing stress levels and engaging in regular physical activity all support digestive health.

Natural Remedies for Bloating

1. Soothe Belly Bloat With Peppermint

Nature's soothing aid, Peppermint, has long been recognised for its soothing properties, especially when it comes to digestive issues like bloating. The active compounds in peppermint, particularly menthol, help relax the gastrointestinal tract muscles, calming the feeling of spasms and supporting smooth digestion.

One effective way to incorporate peppermint into your routine is by enjoying a cup of peppermint tea. The warm beverage not only provides comfort but also aids in digestion. 

Simply steep a peppermint tea bag in hot water for a few minutes, and sip it slowly after meals. The gentle heat and aroma of the tea can help relax your digestive system and soothe bloating.

In addition to tea, peppermint oil capsules or enteric-coated peppermint oil tablets are available as over-the-countersupplements. These can be taken before or after meals to support digestive comfort and relieve bloating. 

However, it's important to follow the recommended dosage and consult with a healthcare professional, especially if you have underlying health conditions or are taking other medications.

2. Incorporate Probiotics for Gut Health

Probiotics are beneficial gut bacteria that support healthy gut flora. They can help restore the balance of good gut bacteria in the digestive system, which is essential for proper digestion. Probiotics can be found in certain foods or taken as supplements.

Yoghurt is a natural source of probiotics and can be easily incorporated into your diet. Look for yoghurt brands with live and active cultures, such as Lactobacillus or Bifidobacterium strains, known for their digestive benefits. Enjoy a serving of yoghurt as a snack or incorporate it into your breakfast routine by adding fruits and nuts for extra fibre and nutrients.

If you prefer a supplement form, probiotic capsules or powders are widely available. Look for products that contain a variety of strains and a high number of colony-forming units (CFUs) to ensure potency. Regularly taking probiotics can help support your gut health and digestion and soothe bloating.

3. Tackle Constipation With Fibre-Rich Foods

Constipation is a common contributor to bloating, as it can lead to gas buildup and abdominal discomfort. Including fibre-rich foods in your diet can help support regular bowel movements and calm bloating associated with constipation.

Foods such as fruits, vegetables, whole grains and legumes are excellent sources of dietary fibre. They provide bulk to your stool and aid in its smooth passage through the digestive tract. 

Some fibre-rich options include berries, broccoli, quinoa, lentils and chia seeds. Aim to incorporate these foods into your meals and snacks to increase your daily fibre intake and support regular bowel movements.

Additionally, it's important to drink an adequate amount of water when consuming fibre-rich foods. Water helps soften the stool, making it easier to pass through the intestines. Stay hydrated throughout the day, and pair your fibre intake with ample fluids for optimal digestive health.

4. Digestive Enzymes for Improved Digestion

Digestive enzymes play a crucial role in breaking down food and supporting efficient digestion. These enzymes help break down proteins, carbohydrates, and fats into smaller molecules that the body can easily absorb. If your body lacks certain digestive enzymes, it can lead to incomplete digestion and bloating.

Supplementing with digestive enzymes can be beneficial, especially for individuals with digestive issues like bloating. Look for a comprehensive digestive enzymesupplement containing a blend of proteases, amylases and lipases. These enzymes can help support the breakdown of various nutrients and alleviate digestive discomfort.

Take digestive enzymesupplements with meals to support digestion and calm bloating. It's important to choose a high-quality product from a reputable brand and follow the recommended dosage. If you have any underlying health conditions or are taking other medications, consult with a healthcare professional before starting any new supplement regimen.

5. Harness the Power of Fennel

Fennel is a versatile herb used for centuries to support digestion and soothe bloating. It contains compounds that possess carminative properties, meaning they can help soothe the feeling of excess gas and bloating by relaxing the digestive tract muscles.

One simple way to incorporate fennel into your routine is by enjoying fennel tea. Steep crushed fennel seeds in hot water for a few minutes, strain, and sip the tea slowly after meals. The warm and aromatic nature of fennel tea can help soothe your digestive system and any bloating.

Alternatively, you can chew on a few fennel seeds directly after a meal to support digestion and freshen your breath. Fennel seeds are often available in the spice section of grocery stores or health food stores.

Apart from its culinary uses, fennel can also be consumed as a vegetable. Add sliced fennel bulbs to salads, stir-fries, or roasted vegetable medleys for a flavorful and digestive-friendly addition to your meals.

6. Identify Food Intolerances

Food intolerances can contribute to bloating and digestive discomfort in some individuals. Common culprits include lactose intolerance (inability to digest lactose in dairy products), gluten intolerance (coeliac disease or non-coeliac gluten sensitivity), and sensitivities to certain FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols).

If you suspect certain foods are causing your bloating, keeping a food diary and tracking your symptoms after meals may be helpful. Note any patterns or triggers that consistently lead to bloating or discomfort. Consider consulting with a healthcare professional or registered dietitian to help identify potential food intolerances or sensitivities.

Remember, it's important to work with a healthcare professional or qualified dietitian when making significant changes to your diet to ensure proper guidance and support.


Incorporating natural remedies into your daily routine can significantly reduce bloating, enhance your digestive health, and promote overall well-being. By understanding the causes of bloating and implementing these simple yet effective home remedies, you can find comfort and regain control over your digestive system.

By harnessing the power of soothing herbs such as peppermint, fennel, and chamomile, our formula addresses bloating discomfort and supports your digestive health. It's a natural addition to your bloating relief toolkit, helping you achieve a healthier, happier gut.

At JSHealth, we're committed to providing you with the tools and resources you need to achieve optimal wellness. Remember, finding the right approach may take some patience – be kind to yourself as you navigate your digestive journey. Listen to your body, make mindful choices, and embrace a holistic approach to digestive health. If you have any concerns or underlying health conditions, consult with a healthcare professional for personalised guidance.


Bloating: Causes and Prevention Tips | Johns Hopkins Medicine

The Importance of Digestive Health | Austin Gastroenterology

Food Intolerance: Symptoms, Causes and Treatment Options | Cleveland Clinic

Effects of dietary fennel (Foeniculum vulgare Mill.) | PMC

The impact of peppermint oil on the irritable bowel syndrome: a meta-analysis of the pooled clinical data | PMC