It may not be a popular topic of conversation, but everyone deals with stomach trouble at some point or another. The good news is that it’s not necessarily a problem on its own, and there are natural, simple ways to experience relief from occasional gas and bloating.
In this article, we’ll share several tips for maintaining digestive health and relieving gas and bloating naturally, as well as a few strategies for helping prevent them from happening in the first place.* But before we get there, let’s briefly review why gas and bloating happen.
Why Gas and Bloating Happen
First of all, it’s important to remember that gas is normal. Expelling it is, too. The gas in your stomach or bowels has to go somewhere.
Gas is primarily caused by your eating habits and the fermentation process of specific foods.1 It may leave you feeling bloated, or you will simply burp it or pass it.1
Bloating occurs when your GI tract is filled with gas or air. Your stomach doesn’t necessarily get bigger than normal, though it can, but it feels that way and is often quite uncomfortable.1
How you eat your food can affect how much air you swallow and how much gas you produce. For example, eating quickly, gulping, and not chewing food thoroughly can all mean that you swallow more air that then needs to be expelled.1
Fermentation of Food
The good bacteria in your large intestine break down any food that wasn’t digested by your small intestine. That fermentation process leads to gas, which is later passed.1
Certain foods cause more gas than others as they pass through your digestive tract.
For example, lactose-containing foods and beans can cause more gas than other options, as you may well know from firsthand experience.1 It’s also true that some foods bother certain people more than others.
Talk to Your Doctor
As we mentioned, gas and bloating aren’t usually problems in and of themselves. They typically do not require medical care.
However, if you have concerns about gas, bloating, or abdominal discomfort, it’s best to talk to your doctor.
It’s also a good idea to talk to your doctor or a naturopathic physician before adding herbal supplements to your regimen. There are a lot of herbal options to choose from, and a naturopathic or holistic doctor will be able to provide guidance on the best herbs for your particular concerns.*
That being said, let’s turn now to easy, natural ways to relieve gas and bloating.*
Gas and Bloating Relief: 7 Natural Options*
1) Practice Mindful Eating
Some causes of gas include talking while you’re eating, overdoing it with food, or eating when you feel upset.1 This is why it’s important to eat slowly, chew your food well and without talking, and stop eating when you first start feeling full.
Practicing mindful eating can help you to eat slowly and consume the right amount. Mindful eating simply means being present and aware of the eating process.
For example, avoid multitasking during your meals. Smell your food, notice the tastes, and chew it thoroughly.
With mindful eating, you’ll enjoy your food more, make it easier for your body to digest nutrients, and probably even feel fuller quicker.
2) Get Comfortable
It may sound strange, but it turns out that tight-fitting clothes can actually contribute to gas.1
Do what you can to help your body by wearing loose-fitting bottoms—pants that don’t hug you too much around the waist should do the trick.
3) Try Different Foods
As we mentioned earlier, some foods may cause more gas and bloating than others.
If you want to get to the bottom of which specific foods might be triggers for you, keep a food diary: Write down what you eat for each meal and note when you experience gas and bloating.
Here are a few foods that are known to cause problems for many people:1
- Carbonated drinks
- Spicy or fatty foods
- Apple juice
- Prune juice
- Foods sweetened with the artificial sweeteners sorbitol, mannitol, and maltitol
4) Move Your Body
Physical activity promotes healthy digestion, and research suggests that taking a slow walk after a meal could provide gas and bloating relief.
In one study, researchers found that “mild physical activity [such as walking] enhances intestinal gas clearance and reduces symptoms in patients complaining of abdominal bloating.”*2
5) Drink Herbal Tea
If you often turn to a cup of hot herbal tea after a big meal, you’re on the right track! There are a few specific herbs used in teas, including Peppermint and Chamomile, that can help with gas specifically.*1
After a meal, simply pour one cup of freshly boiled water over a tea bag, cover it, and let it steep for 10 minutes before enjoying.
6) Take Herbal Supplements for Digestion*
Below, we’ll discuss different ways to use herbal supplements for digestion, including:
- Making digestive bitters part of your routine before meals
- Taking Ginger and Turmeric on a daily basis
- Using supplements designed for those occasional times when you need bloating and gas relief*
Taking bitters before your meals is one way to support digestion before you even start chewing.* Digestive bitters prime your digestive system and help get it ready for the food you’re about to eat.*
The use of bitters to help aid healthy digestion has a long history in China, India, Europe, and the Americas, dating back thousands of years in some cases.*
Gaia Herbs Sweetish Bitters liquid extract comes with a convenient dropper to make taking bitters easy. Simply drop the correct dose into a small amount of water and drink it 15 to 20 minutes before your meal.
Ginger and Turmeric
Ginger and Turmeric are two of the most widely revered herbs in Ayurvedic medicine. That’s why we use them to craft Gaia Herbs Ginger Supreme, which is designed to support healthy digestion and provide relief from occasional nausea.*
Our vegan Liquid Phyto-CapsⓇ contain Ginger and Turmeric to provide you with a potent dose of these wonderful herbs. You can also count on the capsules to be free of dairy, gluten, soy, corn, peanuts, shellfish, and yeast.
Adults can take one capsule once or twice a day (as needed) with meals on a regular basis.
Occasional Gas and Bloating Relief*
For relief from occasional gas and bloating, turn to Gaia Herbs Gas & Bloating.* Our capsules work quickly to reduce occasional gas, bloating, and that feeling of heaviness that can occur after meals.*
These capsules contain activated Charcoal and Fennel, plus a calming blend of Caraway, Chamomile, Peppermint, Licorice, and Star Anise.
As part of our commitment to transparency, we make it easy for you to discover the origin of all of the herbs in your formula—how they were grown, harvested, and extracted—and allow you to see validation of your product’s level of purity and potency.
Simply visit meetyourherbs.com, the world’s first herb traceability platform, and enter the ID number located on the back of your Gas & Bloating product, or any other Gaia Herbs product, to access this information and more.
7) Use a Natural Laxative
Each person’s body behaves a bit differently, so it’s important to pay attention and listen to your body. If bloating and constipation go hand-in-hand for you, you may want to focus on addressing constipation.
One review notes that “many of the therapies advocated for the treatment of bloating are primarily aimed at improving the transit of stool through the colon.”*4 In other words, they keep things moving.
Our USDA Certified Organic herbal tea uses a blend of traditional herbs known to support the body’s natural elimination processes and works gently overnight to provide relief from occasional constipation.*
Natural Laxative tablets work in a similar way, using a blend of herbs including Senna Leaf, Aloe, and Dandelion to support the body’s natural elimination process and provide relief from occasional constipation.*
Gentle and Natural Digestive Relief*
Stomach trouble can be uncomfortable, inconvenient, and sometimes embarrassing. Fortunately, there are gentle, natural ways to achieve gas and bloating relief.*
Prime your digestive system with Gaia Herbs Sweetish Bitters before eating, sip on Gaia Herbs Gas & Bloating Herbal Tea after a meal, and turn to Gas & Bloating tablets for relief when you’ve overdone it.*
1. Natalie Egan, “Gas: Beat the Bloat,” Brigham Health, accessed on March 23, 2021, https://www.brighamandwomens.org/patients-and-families/meals-and-nutrition/bwh-nutrition-and-wellness-hub/special-topics/gas-beat-the-bloat.
2. Albert Villoria et al. “Physical Activity and Intestinal Gas Clearance in Patients with Bloating,” The American Journal of Gastroenterology 101, no. 11 (2006): 2552-7, https://pubmed.ncbi.nlm.nih.gov/17029608.
3. Attilio Giacosa et al. “The Effect of Ginger (Zingiber officinalis) and Artichoke (Cynara Cardunculus) Extract Supplementation on Functional Dyspepsia: A Randomised, Double-Blind, and Placebo-Controlled Clinical Trial,” Evidenced-Based Complementary and Alternative Medicine (2015), https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4411465.
4. Anna Foley et al. “Management Strategies for Abdominal Bloating and Distension,” Gastroenterology and Hepatology 10, no. 9 (2014): 561–571, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4991532