• Constipation
• Gastritis
• Digestive Disorders

The Best Natural Remedies for Gas and Bloating

Medically reviewed and edited by Guiselly Ezaro-Romero, FNP-C

Why Do Gas and Bloating Happen?

Gas and bloating are common digestive issues that affect most people at some point in their lives.

Bloating — a feeling of fullness, tightness, or swelling in the stomach area — can be caused by a variety of factors like consuming large meals, eating too quickly, or underlying health issues.

You may also feel bloated if your body fails to get rid of gas through flatulence or burping, causing it to build up in the stomach.

Gas is usually caused by swallowing too much air and carbon dioxide, consuming carbonated beverages, or eating gas-producing foods like beans and lentils.

Is Gas and Bloating a Serious Problem?

While intestinal gas and bloating can be uncomfortable, it is not typically cause for concern and can be managed with natural remedies or over-the-counter (OTC) medications.

However, if you experience persistent gas and bloating alongside other symptoms like rectal pain or bleeding, you should make an appointment with your doctor.

This is because chronic gas pain and bloating may be a sign of an underlying condition — like irritable bowel syndrome (IBS) or cancer — that requires medical care.

What Are the Best Natural Remedies for Gas and Bloating Relief?

Gas and bloating can usually be managed with natural remedies that we will discuss in this section.

It’s important to keep an eye on your symptoms to determine if they improve with these remedies or not. If your condition worsens, seek medical attention.

Drink peppermint, ginger, or chamomile tea

Peppermint, ginger, and chamomile are all known for their ability to soothe the digestive system.

They contain digestive enzymes that help your body to break down food and avoid fermentation that can worsen gas.

Peppermint may also help to relieve gas and abdominal pain related to bloating.

Drinking a cup of tea containing any of these ingredients can reduce digestive discomfort by minimizing gas and bloating. You can also try supplements that contain peppermint or ginger.

Take a probiotic

Probiotics contain healthy bacteria that can aid digestion while reducing gas and bloating.

Taking a supplement or eating probiotic-rich foods — like yogurt or sauerkraut — can help improve the balance of your gut microbiome (the microorganisms and bacteria in the stomach).

This can help minimize digestive symptoms and reduce the risk of severe reactions.

Eat slowly

Eating too quickly can cause you to swallow air which may lead to a buildup of trapped gas in the stomach. If this gas isn’t released, you can become bloated.

Taking your time when eating can help prevent this. Eating slowly also allows you to chew your food thoroughly, which may improve digestion.

Snack on fennel seeds

Fennel seeds are known for their ability to minimize bloating and help the body release trapped gas.

It’s recommended to chew on a handful of fennel seeds after eating to help reduce discomfort during the digestive process.

However, if you are pregnant or breastfeeding, you should avoid fennel seeds due to conflicting reports of safe use.

Take clove oil

Clove oil contains compounds that can reduce inflammation which should ease digestive discomfort — especially if it was caused by a food sensitivity.

Adding a few drops of clove oil into a carrier substance like coconut or jojoba oil before massaging it onto the lower abdomen can help soothe the digestive system.

It’s important to mix the clove oil with another oil first to avoid skin irritation.

Exercise

Light exercise — like walking or yoga — can aid and improve digestion while relieving discomfort.

This is because gentle exercises relax the muscles in the gut, helping your body pass gas through the digestive system.

Use activated charcoal

Activated charcoal is a natural substance that can help absorb excess gas in the digestive tract, reducing bloating.

Taking activated charcoal supplements is a good option for alleviating discomfort caused by bloating and gas.

When Should I See a Doctor About Gas and Bloating?

If you experience persistent episodes of gas and bloating, it might be a good idea to see your doctor.

You should also make an appointment with your health care provider if you have any other symptoms, such as abdominal pain or constipation.

These factors may signify an underlying medical condition, like inflammatory bowel disease (IBD).

Your doctor may perform tests to determine the cause of your gas and bloating before recommending a treatment plan.

Where Can I Learn More About Gas, Bloating, and Other Related Conditions?

If you’re concerned about gas and bloating or any of your other symptoms, you can speak to a board-certified physician or nurse practitioner from the comfort of your home.

Head over to LifeMD to schedule a telehealth appointment.

Guiselly Ezaro-Romero, FNP-C

Guiselly holds a Bachelor of Science in Nursing and a Master of Science with a Family Nurse Practitioner concentration. In 2023, she earned her Doctor of Nursing Practice. Guiselly has experience in acute care, long-term care, primary care, and hospice.

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