Most people have experienced abdominal bloating at some time. Though all adults experience bloating, it is found that it is more common in women. The Abdominal bloating is a discomforting disease in which the abdomen feels tight and fuller. This can be caused by various factors which put a lot of pressure on the digestive system. The development of gas, somewhere in the gastrointestinal (GI) tract, is a very common reason for the occurrence of gas. Bloating makes the middle and lower belly of the person look larger or “bulgy” than usual. It may also make the infected person feel tender or painful.

Bloating: Causes & Symptoms


Some of the most common causes of bloating include gas, indigestion, fluid retention, food intolerances, and gynaecological disorders. There are also some symptoms which help in the diagnosis of bloating. These can be bitter burping, passing gas, pain or sudden cramps in the abdominal area, bulge or swelling in the abdomen. Bloating can be treated easily and also prevented by the use of following mentioned home remedies.

1. Go for Walk

To help release gas and stool from the body, it is better to get the bowel movement to work properly and involving physical activity is very helpful in this. If you feel constipated, making the bowels to move is particularly important. Go for a walk around your neighbourhood to provide fast relief from bloating. It is also recommended that you involve some type of physical activity in your daily life.

2. Inculcate Yoga in daily routine


Yoga has always been successful in improving blood circulation and digestion. Certain yoga poses such as Child’s Pose, Happy Baby Pose, and squats can help put the muscles in the abdomen in a position that stimulates the release of excess gas. This will help reduce bloating and also prevent it from happening again. All these poses are easy to learn and use but if you need to try to consult a yoga instructor.

3. Probiotic-rich foods

Yoghurt-Home Remedy

Probiotic-rich food is very effective if you experience bloating very often as it fights digestive issues. The foods such as Yogurt, Kefir, Sauerkraut and all the fermented foods such as Kimchi, Kombucha are all rich with probiotics and help ease bloating.

4. Peppermint capsules

Peppermint is a good home remedy for relieving bloating. The peppermint oil is helpful for easing indigestion and other gas related problems. You can consume the peppermint oil capsules which work by soothing the intestinal muscles, which allows gas and stool to move along more easing and thus help pass out gas. If you are allergic to peppermint, please try other home remedies mentioned here.

5. Use essential oils

Oils and Ointments-Home Remedies

Scientific studies have proved the effectiveness of essential oils in treating bloating and abdominal pains. The combination of fennel and curcumin essential oil is one of the best for improving intestinal issues. However, if you have not used essential oils before, we recommend you to consult your doctor before consuming these.

6. Take a warm bath, soak, and relax

Warm Bath-Home-Remedy

Bloating and acidity can also be triggered by increased levels of stress in the body. Taking a warm bath and soaking in the water can provide relief for a sore abdomen. This provides relaxation and thus reduces stress levels, which allows the digestive system to function more efficiently and help reduce bloating.

7. Apple Cider Vinegar

Apple cider vinegar-Home Remedy

When there is a lot of pressure on the GI tract, many other issues also arise along with bloating, such as constipation, vomiting, acidity. Apple cider vinegar is a well-known remedy to ease the digestive system. Consuming the apple cider vinegar in small quantities regularly can help fight off all these problems. You can consume it by drinking 1 tablespoon of apple cider vinegar and 1 tablespoon of honey in a glass of water.

8. Drink more water (less soda)

If you have a weak digestive system, introducing carbon dioxide in the body is not a good idea. As carbon dioxide causes the body to experience bubbling and bloating. Thus avoid fizzy, carbonated drinks that contain this gas and can build up in the stomach. The most prominent is soda.

The gas and bloating caused these carbonated drinks and the artificial sweeteners in them can be eased by drinking a lot of water. Drinking water helps ease the
gastrointestinal (GI) tract and eliminates these issues including constipation.

9. Avoid chewing gum

It has been found that consuming sugar alcohols present in chewing gum may cause bloating in some people. Also, people tend to swallow a lot of air while chewing, which may also cause bloating and gas pain. Switch to ginger mints or peppermints, if you want to freshen their breath.


Bloating is a buildup of gas in the stomach and intestines which is common in all adults but more in women. Most of the times this symptom is caused by consuming carbonated drinks, eating a big meal fast or consuming too much salt. Bloating and other digestive problems such as constipation may also be caused by consuming a lot of fibre rich food. This is because too much fibre is difficult for the body to digest and thus causes indigestion and thus often bloating. If you are experiencing bloating, the aforementioned home remedies will be very helpful to you. If you do not find relief even after using these home remedies, we recommend you to consult a doctor and follow some medication.

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Nikunj Sharma

Nikunj Sharma

He is a professional fitness trainer and coach (including aerobics and yoga instructor). He provides the best nutritionist training plans as well to his clients. He has been constantly writing as a freelancer from the past 3 years as an author for fitness instruction ebooks/ manuals and for several online health magazines as well.