21 effective home remedies for bloating

21 effective home remedies for bloating

Your stomach is the digestive centre of your body. During the process of digestion, a large amount of gas is released, and the buildup of this gas in your intestines and stomach is known as bloating. When you are unable to expel this gas, your abdomen feels full and tight.

Causes of bloating 

Gas is a normal part of your digestion process, but its buildup may cause your belly to look larger than usual, and also feel tender and uncomfortable. Here are some reasons that might cause bloating –

1. Swallowing excess air – We all swallow some air while we are talking or laughing. But when you chew gum or drink through a straw you swallow more air than usual, which may cause bloated stomach. 

2. Eating fatty foods – Foods rich in fats and carbohydrates would result in more gas production. As they are broken down in your large intestine, such foods get fermented causing a buildup of gas in your colon. 

3. Overeating – Eating too much is one of the most common causes of bloating in your abdomen. Larger food portions are difficult to digest. Their digestion also causes more buildup of gas in your stomach, leading to bloating.

4. Eating too fast – When you eat or drink too fast, it increases the amount of air you swallow in the process. This can lead to an increased buildup of gas in your gastrointestinal tract.

5. Hormonal changes – A hormonal flux can cause abdominal bloating, especially in women. High estrogen and a low progesterone level can cause water retention in your body and lead to bloating.

6. Lactose intolerance – This is a digestive disorder caused by the inability to digest dairy products. Bloating and stomach pain are common if you are lactose intolerant. 

7. Smoke – When you smoke cigarettes, the smoke enters your stomach and intestines. The tobacco irritates the lining of your stomach and intestines. This makes you excessively bloated and uncomfortable. 

Bloating and gassiness are one of the most common digestive issues in the world. One in 7 individuals all over the world suffers from bloating regularly. You can easily treat gassiness and abdominal discomfort by trying out these effective home remedies for bloating.

1. Juniper Berry 

Juniper berries have been used for medicinal purposes since ancient times.

Juniper berries have been used for medicinal purposes since ancient times. They promote the release of digestive enzymes in your body, that help break down the food into smaller pieces. Juniper berries are diuretic and help rid your body of salt and water, thus preventing bloating. 

Ingredients you need – 

  • 1 cup of water
  • 2 pods of juniper berries
  • ½ teaspoon of fennel seeds
  • 6 mint leaves

What you have to do –

  • Add the water to a pan and set it aside to boil.
  • Now add juniper berries and fennel seeds to a bowl and crush them coarsely. 
  • Add this mixture to the pan, along with the mint leaves.
  • Let it steep on low flame for 10 minutes.
  • Strain the water in a cup and drink while it’s still warm.

How often you should do this –

You can drink juniper berry tea twice a day. However, it is not recommended to continue for more than 4 weeks. 

2. Cardamom

Cardomom has been used for thousands of years to solve digestive problems and is one of the best home remedies for bloating.

Cardomom has been used for thousands of years to solve digestive problems and is one of the best home remedies for bloating. It is digestive and can prevent gastric ulcers. Cardamom gently flushes out extra fluids from your system and gives relief from post-meal bloating and indigestion.

Ingredients you need – 

  • ¼ teaspoon of cardamom seeds
  • ¾ teaspoon of fennel seeds

What you have to do –

  • Add the cardamom and the fennel seeds to a blender.
  • Blend them to make a fine powder. 
  • Empty it in a bowl and eat it after your meals. 

How often you should do this –

Eat 1 teaspoon of this mixture twice a day (after lunch and dinner).

3. Herbal tea

Herbal teas are a part of traditional medicine and can reduce abdominal bloating to a great extent. Fennel seeds are rich in fibre and help keep things move properly in your digestive tract. It has anti-microbial and anti-inflammatory properties that help get rid of any bacteria that might cause abdominal bloating. Fennel seeds relax your gastrointestinal spasms, allowing you to expel gas, thus relieving your bloated stomach.

Ingredients you need – 

  • 1 cup of water
  • 1-inch piece of ginger
  • ½ teaspoon of fennel seeds
  • ½ teaspoon of carom seeds
  • 2 pods of clove

What you have to do –

  • Add the water to a pan and set it aside to boil.
  • Add ginger, fennel seeds, carom seeds, and clove in a bowl. Crush all the ingredients coarsely.
  • Add this mixture to the pan and let it simmer for 2 minutes. 
  • Remove the pan from the heat and cover it with a lid. Led the tea steep for another 5 minutes.
  • Strain the tea in a cup and drink while it’s still warm.

How often you should do this –

Drink herbal tea in-between your meals, once a day.

4. Ginger

Ginger is one of the most helpful home remedies for bloating.

Ginger is one of the most helpful home remedies for bloating. It is a solution to all your digestive problems. It naturally stimulates your body’s digestive enzymes and helps your food to digest faster and produce less gas in the process. The anti-inflammatory properties of ginger protect the lining of your stomach from inflammation and help relieve abdominal pain from bloating.

Ingredients you need –

  • 1 cup of water
  • 1-inch piece of ginger
  • 1 teaspoon of turmeric powder
  • 2 sticks of cinnamon
  • 1 teaspoon of lemon juice

What you have to do –

  • Add the water in a pan and set it aside to boil.
  • Now add ginger, turmeric powder, cinnamon, and lemon juice to the pan.
  • Cover the lid and let the water simmer for 10 minutes on low flame.
  • Remove the pan from the heat and strain the tea in a cup. Drink while it’s still warm.

How often you should do this –

Drink ginger tea once a day, in-between your meals.

5. Caraway

Caraway is rich in vitamins and minerals, making them a powerful digestive aid.

Caraway is rich in vitamins and minerals, making them a powerful digestive aid. It can treat digestive conditions like indigestion, stomach ulcers, and bloating. Bloating is usually caused by gas produced by the bad bacteria in your intestines. The anti-microbial properties of caraway block the growth of harmful gut bacteria. Its carminative properties relax the muscles which prevent the formation of gas, and aide in the expulsion of gas.

Ingredients you need –

  • 1 cup of water
  • 1 teaspoon of caraway seeds

What you have to do –

  • Add the water to a pan and set it aside to boil.
  • Now add the caraway seeds to the pan and let it simmer for 10 minutes.
  • Strain the water in a cup and drink while it’s still warm.

How often you should do this –

Drink caraway water twice a day, in-between your meals. 

6. Peppermint 

Peppermint works great for soothing the muscles in your colon and help reduce abdominal bloating.

Peppermint works great for soothing the muscles in your colon and help reduce abdominal bloating. It aides in digestion by stimulating the secretion of digestive juices. The relaxing effect of peppermint oil on your gastrointestinal tract, help relieve spasms and bloating.

Ingredients you need –

  • 1 cup of water
  • 1 tablespoon of dried peppermint leaves (or 3 tablespoons of fresh peppermint leaves)

What you have to do –

  • Add the water to a pan and set it aside to boil.
  • Add the peppermint leaves to the pan and let it steep for 10 minutes.
  • Strain the tea in a cup and drink while it’s still warm.

How often you should do this –

Drink peppermint tea once a day, in-between your meals.

7. Turmeric milk

Turmeric is known as a magic spice because of its medicinal properties.

Turmeric is known as a magic spice because of its medicinal properties. It is one of the most beneficial home remedies for bloating. The anti-inflammatory properties of turmeric combat gas, bloating, and indigestion. It also helps get rid of the cough and cold. Turmeric has enzymes, that stimulate your gall bladder to produce bile, and help in proper digestion of your food.

Ingredients you need –

  • 1 glass of milk
  • 1 teaspoon of organic turmeric powder
  • ¼ teaspoon of black pepper powder
  • ½ teaspoon of honey

What you have to do –

  • Add the milk in a pan and set it aside to boil.
  • Add the turmeric powder and black pepper powder to the pan and let it boil for 2 minutes.
  • Pour the milk in a cup and add honey.
  • Stir it well and drink while it’s still warm.

How often you should do this –

Drink turmeric milk once a day, just before you go to bed.

8. Apple cider vinegar

Apple cider vinegar is naturally acidic, and help raise your stomach acid levels, aiding in faster digestion.

Bloating is caused due to slow digestion. Apple cider vinegar is naturally acidic, and help raise your stomach acid levels, aiding in faster digestion. This helps get rid of heartburn, prevent gases and relieve a bloated stomach. The anti-microbial properties of apple cider vinegar help kill all the bad bacteria in your stomach and intestines. 

Ingredients you need –

  • ¼ cup of water
  • 1 tablespoon of apple cider vinegar

What you have to do –

  • Add the water to a pan and warm it up on low flame for 2 minutes.
  • Pour the water in a glass and add the apple cider vinegar.
  • Mix it well and sip it slowly.

How often you should do this –

Drink apple cider vinegar 30 minutes before you have your lunch and dinner.

9. Lemon

Lemon has diuretic properties that help your body get rid of excess fluid and salt, that might cause bloating in your abdomen

Lemon has diuretic properties that help your body get rid of excess fluid and salt, that might cause bloating in your abdomen. It is rich in Vitamin C, that helps to get rid of all the toxins floating in your gastrointestinal tract. Lemon juice also helps protect your stomach lining from inflammation and ulcers. 

Ingredients you need –

  • 1 cup of water
  • 1 teaspoon of lemon juice

What you have to do –

  • Add the water to a pan and warm it up on a low flame for 2 minutes.
  • Pour the water in a glass and add freshly squeezed lemon juice.
  • Stir it well and drink slowly.

How often you should do this –

Drink lemonade once a day, after your meals.

10. Carom seeds

Carom seeds are one of the best home remedies for bloating. They have powerful anti-bacterial properties that inhibit the growth of bacteria in your stomach and intestines. The active compound in carom seeds, thymol helps release gastric juices in your stomach and boosts your digestion process, thus relieving your abdominal bloating. Carom seeds also help get rid of constipation

Ingredients you need –

  • 1 cup of water
  • ½ teaspoon of carom seed powder
  • ¼ teaspoon of black salt

What you have to do –

  • Add the water to a bowl and warm it up on a low flame for 2 minutes.
  • Add carom seed powder and black salt to a bowl and mix it well. 
  • Eat this mixture with a glass of warm water.

How often you should do this –

Eat carom seed powder after your meals.

11. Asafoetida

Asafoetida is an age-old medicine to treat stomach problems.

Asafoetida is an age-old medicine to treat stomach problems. It helps with indigestion and significantly improves the problem of bloating. It boosts digestion by increasing the activity of digestive enzymes. It increases the amount of bile produced by your liver, which is needed for the digestion of fat. The anti-spasmodic and anti-inflammatory properties of asafoetida help to expel gas. 

Ingredients you need –

  •  1 cup of water
  • ½ teaspoon of asafoetida

What you have to do –

  • Add the water to a pan and warm it up on low flame for 2 minutes. 
  • Pour the water in a glass and add organic asafoetida powder.
  • Stir it well and drink slowly.

How often you should do this –

Drink asafoetida water once a day, on an empty stomach.

12. Cumin seeds

Cumin seeds have tons of health benefits, making it one of the most popular home remedies for bloating.

Cumin seeds have tons of health benefits, making it one of the most popular home remedies for bloating. They have naturally occurring anti-oxidants that keeps your immune system strong. The anti-inflammatory properties of cumin protect the inner lining of your stomach from inflammation and ulcers. It also helps get rid of diarrhoea and loose motion. Cumin effectively treats digestive spasms and bloating in your stomach.

Ingredients you need –

  • 1 cup of water
  • ½ teaspoon of cumin seeds
  • ½ teaspoon of lemon juice

What you have to do –

  • Add the water to a pan and set it aside to boil.
  • Add the cumin seeds to the pan and let it simmer for 10 minutes.
  • Strain the tea in a cup and add freshly squeezed lemon juice.
  • Stir it well and drink while it’s still warm.

How often you should do this –

Drink cumin tea in the morning, on an empty stomach. 

13. Punarnava

Punarnava has been used since ancient times as ayurvedic medicine, as it possesses immense health benefits.

Punarnava has been used since ancient times as ayurvedic medicine, as it possesses immense health benefits. It has anti-inflammatory and diuretic properties, that help gets rid of the excess salt and water that causes bloating in your abdomen. Punarnava has a mild laxative property that flushes out all the toxins from your body. It relieves abdominal pain and inflammation in your stomach as well. 

Ingredients you need –

  • 1 cup of water
  • 1 teaspoon of punarnava powder

What you have to do –

  • Add water to the pan and set it aside to boil.
  • Add punarnava powder to the pan and let it simmer for 3 minutes.
  • Strain the tea in a cup and drink while it’s still warm.

How often you should do this –

Drink punarnava tea once a day, on an empty stomach.

14. Cinnamon 

Cinnamon has antioxidant properties that inhibit the growth of bacteria in your stomach. The growth of bad bacteria may induce bloating in your abdomen. The anti-microbial properties promote healing in your GI tract. It eliminates all the toxins from your body and helps to expel gas out from your system. Cinnamon helps get rid of heartburn and acid reflux.

Ingredients you need –

  • 1 glass of milk
  • ½ teaspoon of cinnamon powder
  • ½ teaspoon of honey

What you have to do –

  • Add milk to the pan and warm it up on low flame for 2 minutes.
  • Pour the warm milk in the glass and add cinnamon powder along with honey.
  • Stir the milk well and drink slowly.

How often you should do this –

Drink cinnamon milk once a day, 30 minutes before you have your breakfast.

15. Baking soda

Baking soda is one of the best home remedies when it comes to bloating.

Baking soda is one of the best home remedies when it comes to bloating. It acts as a natural antacid, and quickly neutralizes the excess acid in your stomach, giving you relief from heartburn and acidity. It alleviates indigestion and bloating in your stomach as well. Baking soda works as an alkalizing and antibacterial agent, reducing the effect of inflammation in your GI tract, and maintaining the pH of your body.

Ingredients you need –

  • ½ cup of water
  • 1½ teaspoon of lemon juice
  • 1 teaspoon of baking soda

What you have to do –

  • Add the lemon juice to the glass.
  • Now add the baking soda to the glass. You would notice an instant fizzing.
  • Once the fizzing settles down add the water to the glass.
  • Stir the mixture well and drink it slowly.

How often you should do this –

Drink baking soda once a day, after a heavy meal.

16. Chamomile tea

Chamomile tea relaxes your mind and improves your mood.

Chamomile tea relaxes your mind and improves your mood. Not only this, it is one of the best home remedies for bloating as well. It has been used in traditional medicine to treat digestive disorders like indigestion, bloating, and ulcers. Its anti-inflammatory properties may help you alleviate long-term inflammation, gastrointestinal pain, and get rid of a migraine

Ingredients you need –

  • 1 cup of water
  • 1½ teaspoon of dried chamomile powder
  • 1 teaspoon of honey

What you have to do –

  • Add the water to a pan and set it aside to boil. 
  • Once the water starts boiling, remove the pan from heat and add the dried chamomile powder to the pan. 
  • Cover the lid and let it steep for 5 minutes. 
  • Strain the chamomile tea in a cup and add organic honey. 
  • Stir the tea and drink while it’s still warm. 

How often you should do this –

Drink chamomile tea once a day, 1 hour before your bedtime.

17. Parsley tea

Parsley is associated with tons of health benefits.

Parsley is associated with tons of health benefits. It is rich in antioxidants and helps defend your cells against damage by harmful molecules. It is rich in Vitamin C that boosts your immunity, promotes healing, and keep your skin healthy. It also helps to get rid of dark circles. The enzymes in parsley break down your food, thus aiding in digestion. It helps to reduce water retention in your body and abdominal bloating.

Ingredients you need –

  • 1 cup of water
  • 1 teaspoon of dried parsley powder (or 3 teaspoons of fresh parsley leaves)

What you have to do –

  • Add the water to a pan and set it aside to boil.
  • Add the parsley powder or the fresh parsley leaves to the pan. Let it steep for 5 minutes.
  • Strain the tea in a cup and drink it while it’s still warm.

How often you should do this –

Drink parsley tea in the morning, on an empty stomach.

18. Aloe vera juice

Aloe vera is the most beneficial herb in alternative medicine.

Aloe vera is the most beneficial herb in alternative medicine. It is one of the most effective home remedies for bloating. Aloe vera is known for its healing properties. Its anti-inflammatory properties decrease the irritation in your stomach and intestines. It also helps get rid of back pain and other joint pains. Aloe vera flushes out all the excess toxins from your body and expels gas.

Ingredients you need –

  • 3 tablespoons of aloe vera gel
  • ½ cup of water
  • ½ teaspoon of lemon juice

What you have to do –

  • Cut up an aloe vera leaf and wash it under tap water. Extract the gel into a bowl.
  • Add the aloe vera gel to a blender along with water.
  • Blend the juice nicely. Strain it in a cup.
  • Now add lemon to your aloe juice. Mix it well and drink sip-by-sip.

How often you should do this –

Drink aloe vera juice once a day, after your meals.

19. Papaya smoothie

Papaya is known as a digestive champion.

Papaya is known as a digestive champion. This incredibly healthy tropical fruit is filled with health benefits. It eases your symptoms of constipation and bloating. The main enzyme in papaya, papain acts as a mild laxative, flushing all the excess waste and toxins out from your body. It is a very good source of fibre and helps reduce digestive discomfort and bloating. 

Ingredients you need –

  • 1 cup of diced papaya
  • 1 diced banana
  • ½ cup of coconut water
  • ¼ cup of pineapple juice

What you have to do –

  • Add papaya, banana, coconut water and pineapple juice into a blender. Blend them until smooth.
  • Pour it in a glass and drink slowly.

How often you should do this –

Drink papaya smoothie once a day, on an empty stomach.

20. Clove oil 

Clove is an aromatic spice that has been used in traditional medicine for decades.

Clove is an aromatic spice that has been used in traditional medicine for decades. They are rich in antioxidants and reduce the oxidative stress from your body. It increases the production of gastric mucus, which acts as a barrier and prevents erosion of the stomach lining from digestive acids. Cloves produce digestive enzymes, that aides indigestion and gives relief from a bloated stomach. 

Ingredients you need –

  • 1 cup of water
  • Five drops of clove oil

What you have to do –

  • Add the clove oil to the water.
  • Stir the water and drink slowly.

How often you should do this –

Drink clove oil twice a day, after your meals. 

21. Garlic

Garlic is one of the most beneficial home remedies for bloating.

Modern science has confirmed the medicinal effects of garlic. It is one of the most beneficial home remedies for bloating. It helps to detoxify your body from heavy metals such as lead. It has antiviral and antioxidant properties that help break down the food, stimulates digestion, and reduces the bloated feeling. 

Ingredients you need –

  • 1 cup of water
  • 3 cloves of garlic 
  • 4 black peppercorns
  • ¼ teaspoon of cumin seeds

What you have to do –

  • Add the water to a pan and set it aside to boil.
  • Grind the cloves of garlic in a grinder and add them to the pan.
  • Now add black peppercorns and cumin seeds to the pan. Let it simmer for 3 minutes.
  • Strain the tea in a cup and drink while it’s still warm.

How often you should do this –

Drink garlic tea before breakfast, on an empty stomach.

How to get rid of bloating permanently?

Bloating despite being one of the most common digestive disorders, is very difficult to get rid of. 1.5 billion people in the world suffer from a bloated stomach. To get rid of bloating permanently, you first need to understand what causes them in the first place. Once you figure out the root cause of your gas, you can easily reduce it over time. Here are a few secrets that would help you get rid of bloating permanently

1. Increase fibre in your diet gradually – Gradually increasing fibre in your diet would help you get rid of bloating permanently. Try to make your diet more carbohydrate-rich, so that your digestive system can easily break down your food. Slowly increasing fibre intake would allow your body to adapt to the changed diet.

2. Avoid chewing gum – Chewing gum for longer hours lead to swallowing of excess air, which might cause bloating in your stomach. You can replace chewing gum with sucking on hard candy.

3. Cut down your salt intake – A high salt intake may retain water in your body. Cutting down on your salt is an effective way to reduce swelling in your hands and feet caused by water retention, and relieve bloating.

4. Avoid sugar alcohols – Sugar alcohols are considered as an alternative to sugar and are commonly found in sugar-free food. These might be good for your insulin but causes digestive problems, like bloating. Keep your sugar alcohols on a check and try to avoid them if you suffer from extreme bloating. 

5. Drink water instead of sodas – Sodas are fizzy, carbonated drinks that contain carbon-di-oxide. This gas can build up in your stomach, causing bloating. So, try to drink water, instead of drinking sodas with your meals. Water helps to digest your food properly, and expel gas from your body.

How to prevent bloating?

Wouldn’t it be nice to not go through the process of relieving pain, when you can prevent it in the first place? Here are a few tips that would help prevent bloating

1. Avoid eating food rich in fat, as they take a longer time to digest and can cause a bloated stomach.

2. Eating your food slowly, while chewing it nicely is one of the first steps to avoid bloating. When you eat too fast you swallow excessive air along with food that might irritate you later.

3. Exercising regularly would reduce the buildup of gas in your stomach. Going out for a walk after your meals is a good practice to avoid a bloated stomach.

4. If you are smoking, stop immediately. The toxins in tobacco cause inflammation in your stomach and intestines, making you uncomfortable and your abdomen bloated. 

5. Overeating is one of the most common causes of bloating. Split your meals in a way that your body does not have to digest too much food in a single go. This would help prevent a bloated stomach. 

When to call a doctor?

Bloating can get uncomfortable and make it impossible for you to get any work done. Including home remedies as a part of your routine would help you reduce your pain over time. However, if your bloating lasts for more than 5 days you should take your doctor’s advice. You should also see a doctor if it is accompanied by other symptoms like–

  1. High fever
  2. Weight loss
  3. Diarrhoea
  4. Vomiting
  5. Appetite change
  6. Severe abdominal pain
  7. Fatigue

Bloating is a common digestive disorder. Popping pain killers or chemical-filled antacids for a long period can worsen your body’s immunity and might have some severe side effects. These home remedies for bloating would relieve your abdominal pain and discomfort. However, do remember to not mix up different remedies with each other.

Are you tired of a constipated stomach? Read our 10 effective home remedies for constipation.

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