These Bloated Belly Remedies actually work—straightforward, science-backed solutions to improve gut health.
This guide on Bloated Belly Remedies walks you through the exact steps to ease discomfort, improve digestion, and prevent bloating from taking over your day.
Bloated Belly Remedies: How to Get Rid of That Uncomfortable Fullness
Bloating isn’t just an inconvenience—it can be painful, frustrating, and make you feel sluggish all day. Whether it’s caused by poor digestion, food intolerances, stress, or an imbalanced gut, there are proven ways to relieve it.
1. Identify and Eliminate Trigger Foods
Certain foods lead to excessive gas production and water retention in the gut, making bloating worse. The biggest culprits include:
- Dairy products (for those who are lactose intolerant)
- Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts
- Beans and legumes due to their high fiber and raffinose content
- Carbonated drinks which introduce extra gas into the digestive system
- Artificial sweeteners such as sorbitol and xylitol, which the body struggles to digest
Dr. Mark Hyman, a functional medicine expert, states in his book Food: What the Heck Should I Eat?, “Many people suffer from food sensitivities without realizing it. Dairy and gluten are two of the biggest offenders that contribute to digestive distress and bloating.”
Keeping a food diary and tracking how your body responds can help pinpoint your personal triggers.
2. Slow Down and Chew Your Food Properly
Eating too fast introduces excess air into your digestive system, leading to bloating. Proper chewing ensures that food is well-broken down, making digestion easier.
Dr. Will Cole, functional medicine practitioner and author of Gut Feelings, emphasizes, “Digestion begins in the mouth. The more you chew, the easier it is for your body to absorb nutrients and avoid gas buildup.”
Aim to chew each bite at least 20-30 times before swallowing.
3. Improve Your Gut Bacteria with Probiotics
Your gut microbiome plays a crucial role in digestion. An imbalance between good and bad bacteria can lead to bloating, gas, and indigestion.
Probiotics help restore this balance, reducing bloating naturally.
Dr. Megan Rossi, a gut health specialist, states, “A diverse microbiome is key to digestive health. Including probiotic-rich foods like yogurt, kimchi, sauerkraut, and kefir can significantly reduce bloating.”
If you’re not consuming enough probiotics through food, a high-quality supplement with Lactobacillus and Bifidobacterium strains can help.
4. Hydrate Properly, but Smartly
Dehydration causes the body to retain water, leading to bloating. However, drinking too much water during meals dilutes stomach acid, impairing digestion.
5. Incorporate Herbal Teas
Certain herbal teas contain compounds that aid digestion and reduce bloating. The best options include:
- Peppermint tea – Relaxes the gut muscles and reduces spasms
- Ginger tea – Stimulates digestion and relieves gas
- Fennel tea – Reduces bloating by acting as a natural diuretic
- Chamomile tea – Soothes the digestive system and reduces inflammation
6. Get Moving After Meals
Sitting for long periods after eating slows digestion and encourages bloating. A short walk after meals stimulates the digestive system and helps move gas along.
Dr. Michael Greger, physician and author of How Not to Die, states, “Even a 10-minute walk after eating can help food move through your digestive tract more efficiently.”
7. Manage Stress and Improve Sleep
Chronic stress triggers the release of cortisol, which can slow digestion and increase bloating. Poor sleep disrupts gut health, leading to similar issues.
Dr. Steven Gundry, a heart surgeon and gut health expert, says, “There’s a direct connection between the gut and the brain. High stress and poor sleep can inflame the gut, causing bloating and discomfort.”
Practices like meditation, deep breathing, and prioritizing 7-9 hours of sleep per night improve gut function.
8. Reduce Sodium and Processed Foods
High sodium intake leads to water retention, causing bloating. Processed foods often contain excessive amounts of sodium, artificial additives, and preservatives that upset the gut.
Cooking at home and using herbs for seasoning instead of salt can make a noticeable difference.
Bloating isn’t something you have to accept as normal. Simple yet powerful changes—like chewing food properly, identifying trigger foods, maintaining gut health, and managing stress—can make a massive difference.
By implementing these Bloated Belly Remedies consistently, you can experience a flatter stomach, improved digestion, and a more comfortable daily life.
