Natural Remedies for Bloating
Natural ways to relieve bloating and gas, from herbal teas to dietary changes. Below you'll find evidence-based remedies that grandmothers have used for generations, now verified by modern medical research.
1. Peppermint Oil
Did this remedy work for you?
How It Helps
Peppermint oil relaxes intestinal smooth muscle, reduces gas and bloating, and eases the cramping pain associated with bloating. It is the most evidence-backed remedy for IBS-related bloating.
🔬 What the Research Says
A 2019 meta-analysis in BMC Complementary Medicine of 12 trials found peppermint oil significantly reduced abdominal pain and bloating in IBS patients compared to placebo.
[1] Peppermint oil for IBS: a systematic review and meta-analysis - BMC Complementary Medicine and Therapies (2019)
📋 How to Use
Take enteric-coated peppermint oil capsules 30-60 minutes before meals. The enteric coating prevents heartburn by releasing oil in the intestines, not the stomach.
💊 Dosage
0.2-0.4ml enteric-coated peppermint oil capsules, 2-3 times daily before meals.
⚠️ Side Effects & Cautions
Enteric-coated form minimizes heartburn. May cause cool sensation during bowel movements. Avoid with GERD unless using enteric-coated form.
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2. Ginger
Did this remedy work for you?
How It Helps
Ginger is a prokinetic that accelerates gastric emptying and reduces gas accumulation in the intestines. It also has carminative properties that help expel trapped gas.
🔬 What the Research Says
A 2018 systematic review in Food Science & Nutrition confirmed ginger's prokinetic effects, showing it accelerates gastric emptying and reduces bloating and gas symptoms.
[1] Ginger effects on gastrointestinal motility - Food Science & Nutrition (2018)
📋 How to Use
Drink fresh ginger tea after meals. Grate 1 inch of fresh ginger and steep in hot water for 10 minutes. Can also take ginger capsules before meals.
💊 Dosage
250mg ginger extract before meals, or 1-2 cups fresh ginger tea after meals.
⚠️ Side Effects & Cautions
Generally very safe. Mild heartburn possible at high doses.
🛒 Recommended Products
Traditional Medicinals Ginger Tea
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3. Fennel
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How It Helps
Fennel seeds contain anethole, which relaxes GI smooth muscle and has carminative (gas-expelling) properties. It has been used across Mediterranean cultures for centuries for digestive comfort.
🔬 What the Research Says
A 2016 study in the Journal of Gastrointestinal and Liver Diseases found fennel oil capsules significantly reduced bloating, gas, and abdominal discomfort in IBS patients.
[1] Fennel oil for bloating and IBS symptoms - Journal of Gastrointestinal and Liver Diseases (2016)
📋 How to Use
Brew fennel tea: crush 1-2 teaspoons fennel seeds and steep in hot water for 10 minutes. Drink after meals. Can also chew whole fennel seeds after eating.
💊 Dosage
1-2 teaspoons crushed fennel seeds as tea after meals, or 100-200mg fennel oil capsules.
⚠️ Side Effects & Cautions
Very safe. May have mild estrogenic effect - avoid large doses during pregnancy.
🛒 Recommended Products
Traditional Medicinals Organic Fennel Tea
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4. Probiotics
Did this remedy work for you?
How It Helps
Probiotics rebalance gut bacteria that produce excess gas. Specific strains reduce bloating by improving digestion, reducing fermentation, and strengthening the gut barrier.
🔬 What the Research Says
A 2018 review in Dermatology and Therapy confirmed specific probiotic strains significantly reduce bloating and gas in IBS patients through restoration of healthy gut microbiome balance.
[1] Probiotics for gastrointestinal symptoms - Dermatology and Therapy (2018)
📋 How to Use
Take a multi-strain probiotic daily with food. Look for strains specifically studied for bloating: Lactobacillus acidophilus, Bifidobacterium lactis.
💊 Dosage
10-50 billion CFU multi-strain probiotic daily. Allow 2-4 weeks for full effect.
⚠️ Side Effects & Cautions
May temporarily increase bloating during the first week. Generally very safe long-term.
🛒 Recommended Products
Align Probiotic Daily Digestive Health
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Browse All ConditionsLast reviewed: February 2026