Natural Relief for Bloating: 9 Science-Backed Foods and Supplements

immediate relief for bloating

Are you looking for a natural relief for bloating? Bloating is a frustrating symptom that can significantly impact your quality of life.

Many people experience bloating for various reasons, including poor digestive health and underlying medical conditions. Additionally, bloating can occur with a lack of a healthy diet and lifestyle habits.

If you experience bloating regularly, you’ll want to have remedies in your toolbox to help relieve bloating and feel better quicker.

In today’s article, I will share more about the root cause of bloating and nine foods and supplements to take when you feel the bloat come on.

Are you on a weight loss journey? Make sure to read my blog on how to lose weight without fasting or going on a diet next!

What Causes Bloating?

As I mentioned above, bloating can result from many different things. Getting down to the root cause of your bloating is essential to find relief.

Here are a few common causes of bloating that I see with my nutrition coaching clients:

Excess gas

Excess gas in your gastrointestinal (GI) tract is one of the most common causes of a bloated stomach. Gas can occur when your digestive system has trouble breaking down and digesting foods.

Constipation

If you’re feeling constipated and haven’t had a bowel movement in a while, it makes sense that you might experience bloating and abdominal pain.

Hormones

Bloating can occur due to hormonal fluctuations, especially in women during their menstrual cycle. The abdominal distention is primarily due to spikes and dips in estrogen and progesterone, two reproductive hormones.

In addition, older women going through perimenopause and menopause may see an increase in bloating.

Inflammation

Bloating can be an indication that your digestive system is inflamed.

Multiple inflammatory conditions, such as gastritis and an H. pylori infection, can cause bloating as a symptom.

Poor diet and sedentary lifestyle

Eating a low-quality diet alongside a primarily sedentary lifestyle can increase your risk of bloating.

Do Certain Foods Cause Bloating?

Certain foods in your diet may be the culprit of bloating.

It’s important to remember that people can be intolerant/sensitive to different foods, so what foods cause one person to bloat may be different for another.

The best way to figure out what foods are causing your bloating is to keep a food and symptom journal. In this journal, you’ll write down what foods you’re eating and how you felt after.

A food and symptom journal can help pinpoint what foods may increase your bloating after eating.

After all, there’s no need to cut foods or food groups from your diet without a good reason!

Foods that may cause bloating in some people:

Dairy products (milk, cheese)
Fried and ultra-processed foods
Foods with artificial sweeteners
Cruciferous vegetables
Alcohol
Beans and other high-fiber foods

How Do You Know If Bloating is Serious?

Some bloating every now and then is inevitable. It’s okay to experience mild bloating, especially after a larger meal.

However, bloating becomes more serious when it’s a consistent problem that negatively impacts your daily life.

Are you staying home from events because of your bloating? Do you feel above a seven on a scale of 1-10 for many nights of a week?

If yes, your bloating may be more serious, and you’ll want to check in with a qualified health professional to ensure nothing more serious is happening.

Natural Relief for Bloating: 9 Foods and Supplements

Immediate relief for bloating

Mild bloating will typically go away on its own. Still, you can use these science-backed, natural remedies below to help find more immediate relief from bloating.

#1 Lemons

Scientific studies show that lemon juice can increase your gastric emptying, or how fast you can empty food out of your stomach. In turn, this can help to reduce bloating.

Enjoy lemon juice in your water or tea, or add it to cooking dishes.

#2 Yogurt

Yogurt contains beneficial probiotics that can improve gut health and relieve bloating. Opt for Greek yogurt that is non-fat and unsweetened.

You can use Greek yogurt in a smoothie, on top of pancakes or waffles, or on its own topped with fruit and whole-grain granola.

#3 Ginger

Ginger is a type of root with numerous health benefits. It is often used as a natural remedy for digestive symptoms, including bloating.

You can have ginger in various ways, including ginger tea, juice shots, and grated ginger.

#4 Digestive enzymes

Digestive enzymes are enzymes within your GI tract that assist with breaking down food.

Supplementing with additional enzymes through a pill or chewable tablet can alleviate bloating and gas after eating.

Simply take the digestive enzyme 30 minutes before a meal.

#5 Peppermint

Peppermint is a popular treatment strategy given to Irritable Bowel Syndrome (IBS) patients who struggle with abdominal discomfort and bloating.

Most current studies see benefits in peppermint oil from a dropper or capsule, but you can also buy peppermint tea bags.

#6 Turmeric (curcumin)

Curcumin is the active ingredient in the yellow spice turmeric. Although it’s mainly studied in IBS patients again, it has been shown to decrease bloating significantly and reduce abdominal pain.

These therapeutic benefits are primarily due to its anti-inflammatory and anti-microbial effects. You can take curcumin supplements or use turmeric powder in your daily cooking.

#7 Kiwi

A recent 2022 study found that eating two kiwifruit daily can help treat constipation in adults.

Since constipation contributes to bloating, eating kiwi is a natural relief for bloating.

#8 Herbal tea

A cup of herbal tea is an excellent way to de-bloat, especially after a meal.

There are a variety of herbal teas that can relieve bloating, including a few we already discussed.

Herbal teas for bloating: ginger, peppermint, chamomile, turmeric, licorice, and dandelion.

#9 Magnesium

Magnesium is a vital mineral that many Americans are deficient in. You can take magnesium in a powder or capsule form.

Magnesium may ease bloating by relaxing your intestinal muscles and loosening your bowels, preventing constipation.

Further, there are many types of magnesium but magnesium citrate and magnesium oxide mostly work to treat digestive symptoms.

Lifestyle Strategies to Relieve Bloating

natural remedies bloated stomach

The foods you eat and supplements you take aren’t the only things to consider for bloating relief. Additionally, specific lifestyle strategies can provide natural relief for bloating.

Here are a few easy lifestyle habits to try:

Mindful eating: eat more slowly and mindfully to reduce your risk of bloating.

Stomach massage: stomach massage is easy and free. It helps to relieve any trapped gas that may cause bloating. Find an easy video on YouTube such as this one.

Exercise: get moving to relieve bloating naturally! Ensure you exercise throughout the week and don’t skip out on core exercises.

Walking after meals: going for a short walk after your meals can help speed up your gut motility and prevent bloating.

Deep breathing/meditation: taking a moment to relax and deep breathe can alleviate bloating. Even further, you can try a short guided meditation.

Hydration: keep hydrated with both water and electrolytes, if needed.

Natural Relief for Bloating: The Takeaway

Don’t let your bloating bring you down! Next time you feel bloated, try a natural relief for bloating to alleviate your symptoms and continue on with your life.

A healthy and balanced diet and a consistent exercise routine are the best ways to prevent bloating and improve your health.

Do your gut issues feel overwhelming? Are your unwanted symptoms taking over your life?

I can help! I work together with my clients to get down to the root cause of your digestive issues so you can finally feel relief.

Find out more information about my nutrition coaching services here, and let’s chat to see if working with a Registered Dietitian Nutritionist is right for you.