Gas and bloating remedies

Gas and bloating are completely normal. As your digestive system breaks down food, the gas produced can build up in your intestines, causing abdominal bloating and gas pains. If you experience this frequently, it may be caused by your diet, simply swallowing air while you eat or drink, or a condition like irritable bowel syndrome (IBS). Whatever the reason, there are several natural remedies that can help.

Foods to Relieve Bloating


Ginger can help with a variety of stomach issues, from loss of appetite to constipation, bloating, and indigestion. One reason ginger can help is that it aids digestion by stimulating the production of saliva, bile, and other digestive compounds.

There are many ways to add ginger to your diet. Here are some examples:

  • Take ginger supplement capsules
  • Add 1 teaspoon of grated ginger to 1 teaspoon of lime juice, and take the mixture after eating.
  • Boil some ginger or use fresh ginger powder to make a tea.


Peppermint can soothe the intestines, reduce bloating, and relieve abdominal pain. There are studies that show taking peppermint oil capsules are effective at reducing the symptoms of IBS. Peppermint teas may also help. The soothing power of peppermint comes from menthol, which can soothe pain receptors and relax the muscles in your colon.


Papaya contains papain. This is an enzyme that acts as a mild laxative and helps your body get rid of excess waste. So look for ways to fit papaya into your diet such as eating it fresh, putting it in a smoothie, or taking a papaya extract.

Foods to Avoid

You should cut back on certain foods if you’re dealing with bloating and gas pains. But while some gassy foods are obvious, others might surprise you. They include:

  • Beans are known for causing gas, but if you want to keep them in your diet, soak them in water for 12 hours before cooking.
  • Carbonated beverages.
  • Cruciferous vegetables such as broccoli, cabbage, brussels sprouts, cauliflower, and bok choy.
  • Sugar alcohols such as sorbitol and xylitol which are found in sugar-free chewing gum, mints, and other candies.

A Final Tip

Sometimes that bloated feeling is simply caused by swallowing air while you eat or drink. The way to avoid that issue is to eat more slowly and avoid drinking through a straw. Straws are problematic because each time you take a sip, you swallow the air that was in the upper part of the staw.