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Easy and simple home remedies for bloated stomach can reduce your discomfort and anxiety, especially if you have any underlying gut disorders, including irritable bowel syndrome (IBS), food allergies, and food sensitivities.
A bloated stomach is usually not a sign of a serious health problem and can be caused by the food you eat. In a research study published in the journal Advances in Therapy, at least 30% of the population was found to be suffering from bloating issues. In this article, we bring you the best home remedies for bloated stomach that might help you without depending on medications.
Factors Causing Bloating
Several common and serious factors, including food allergies and non-allergic food sensitivities, are among the common causes of bloating, including:
- Celiac disease
- Lactose and fructose intolerance
- Pancreatic insufficiency
- Gastroparesis
- Diabetes mellitus
- Hypothyroidism
- Scleroderma
- Chronic idiopathic pseudo-obstruction
- Small bowel bacterial overgrowth
- Acute gastroenteritis
- Gastric malignancy
- Bowel malignancy
- Ovarian malignancy
- Ascites
It was also observed that patients with Irritable Bowel Syndrome (IBS), constipation, and distension get bloated stomachs more often than other people.
Home Remedies for Bloated Stomach
Certain types of food can reduce bloating and discomfort. Using simple home remedies for bloated stomach can reduce the build-up of gas and relieve the symptoms. Avoiding foods that cause bloating is also important to reduce the occurrence of such conditions.
Dietary fiber helps reduce bloating in cases where the root cause is indigestion. Absence of or excess dietary fiber can cause constipation, which in turn leads to gas formation and bloating. Excess consumption of fiber-rich foods can slow down the digestion process, thus triggering more gas formation in the gut.
Try to include moderate amounts of broccoli, lentils, avocados, blackberries, pears, and oatmeal to get the required amounts of dietary fiber. Consumption of fiber-rich foods are among the best home remedies for bloated stomach.
Prebiotics and probiotics improve the levels of good bacteria in the gut, which promotes digestion and absorption of essential nutrients in the intestines. They also protect your intestinal walls from damage.
Try to include probiotic-rich foods such as fresh yogurt, bananas, onions, raw garlic, asparagus, dark chocolate, sauerkraut, and kombucha. Consuming these foods are among the best home remedies for bloated stomach.
Diuretic foods increase your urine production naturally and remove excess fluids from your body. Try to include the following foods to reduce excess fluid accumulation in the body - lemon, apple cider vinegar, celery, oats, ginger, cranberry juice, eggplant, tomatoes, cucumber, and watermelons. Drinking fresh fruit juices is among the best home remedies for bloated stomach.
Essential Minerals That Might Help Reduce Bloating
Magnesium relaxes the intestinal walls and helps reduce constipation-induced bloating. Magnesium glycinate supplements often help in this regard.You can get naturally occurring supplements from spinach, chard, bananas, figs, dark chocolate, almonds, avocado, black beans, and pumpkin seeds. Magnesium can also reduce period bloating efficiently.
Potassium helps maintain electrolyte balance and reduces excess sodium from the body, thus reducing bloating caused by water retention. Try including bananas, avocado, sweet potato, spinach, salmon, acorn squash, pomegranate, and white beans to get naturally occurring potassium.
Home Remedies for Bloating and Gas
Anti-inflammatory foods reduce bloating by decreasing inflammation caused by toxins like sugar, processed grains, artificial food additives, and alcohol. Try to include anti-inflammatory foods such as green leafy vegetables, celery, beets, broccoli, blueberries, pineapple, salmon, walnuts, chia seeds, and coconut oil.
Easy home remedies for bloated stomach include:
- Take a walk to reduce fluid accumulation in your body.
- Drink more water to keep your water balance well.
- Do a light workout to improve your blood circulation and sweating.
Additionally, try to do some home exercises to relieve gas and bloating.
Natural Remedies for Bloating
Home remedies for bloated stomach can be prepared using commonly available herbs. Try out these easy home remedies for bloated stomach:
Water: Drinking water at regular intervals throughout the day reduces the chances of bloating.
Peppermint tea: Peppermint extracts are among the carminatives that reduce bloating and promote digestion. Infuse some peppermint in water and sip it for instant relief.
Lemon water: Drinking fresh lemon water on an empty stomach can improve digestion, thus reducing bloating.
Apple cider vinegar: One of the best home remedies for bloated stomach is ACV. Apple cider vinegar is known to improve digestion and reduce constipation and bloating.
Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.
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