Bloating is a common digestive issue many people deal with. Whilst bloating can be a sign of an underlying issue, it sometimes can be resolved with the right knowledge and using proper tools. This article will explore various home remedies for a bloated stomach and how they might help.
Bloating is simply the buildup of gas. This buildup can occur anywhere in your digestive tract and can make your stomach look larger than it is. Some other symptoms of bloating are:
There are many different causes for bloating. Some of these underlying causes include:
One common reason for bloating has to do with the bacteria within your gut. Your gut is lined with bacteria, and whilst the ratio should be more beneficial bacteria than harmful bacteria, this ratio can become imbalanced. When this occurs, an overgrowth of harmful bacteria can affect the digestion process and result in bloating. Prebiotics and probiotics act as a home remedy for a bloated stomach because they help to rebalance the good bacteria in your gut.
Probiotics are bacteria and can help to repopulate your gut. They are available in supplemental form as well as naturally available in fermented foods such as:
Research on the use of probiotics shows that certain strains are effective in reducing bloating. Additionally, research also suggests that a low to moderate dose of probiotics may help in reducing bloating. However, a high dose may aggravate it (1,2). Thus, it's best to use probiotics in the recommended doses.
Prebiotics, in contrast, are essentially the food that bacteria within your guts thrive on. Without this, the beneficial bacteria can be reduced. Prebiotics can help to enhance the population of the beneficial bacteria. Examples of prebiotics include foods rich in fiber such as fruits and vegetables. Some good examples of prebiotic foods include:
Hydration is also an important part of your health and can help to reduce bloating. If your hydration is not optimal your body can start to retain water until the next time it’s needed. This not only causes swelling in the belly but also in many other parts of the body, including the ankles. Moreover, dehydration causes other digestive issues such as constipation and abdominal discomfort.
However, while drinking water can help to reduce bloating, it's important to not drink too much water. Drinking too much water with meals will dilute important stomach acids needed to break down food. This can then result in bloating. The recommendation for water will depend on multiple different factors. However, for females it starts at 11.5 cups and for males at 15.5 cups. This recommendation may increase based on physical activity and the weather.
Carbonated drinks such as sodas can contribute to bloating, and replacing these drinks with water will not only help to keep you hydrated but also will reduce gas in your digestive tract.
For adequate digestion, your body needs digestive enzymes. These are proteins that can break down various nutrients in the food. Different enzymes will break down different nutrients. For example, lipase will break down fat whilst protease will break down protein. They also help to ensure optimal absorption of the nutrients entering your stomach. If your body is lacking these enzymes, digestion can be impaired leading to bloating and other potential issues such as poor absorption of the nutrients. Some factors that can reduce the production of digestive enzymes in your body include the use of conventional medication for acid reflux.
Your body produces these enzymes; however, they can be also be found naturally in foods such as:
Additionally, there are also supplements available that contain digestive enzymes that can help to assist in digestion, thus preventing bloating. These supplements may contain one specific enzyme or a range of enzymes. Supplements with one specific enzyme such as lactase may assist if you have an intolerance to a specific food such as lactose. Supplements that contain a range of enzymes may assist if the production of your digestive enzymes is lower in general. It is generally recommended to take them three times a day with meals, but check the label on your supplement for its instructions. If you only suffer from occasional bloating caused by certain foods, try taking one before you eat that particular trigger food or avoid that food altogether.
Stomazyme is one supplement that provides a combination of different digestive enzymes and natural food compounds such as bromelain and papain that also help to break down food. Additionally, it also contains a form of stomach acid that can help with digestion and natural digestive enzymes found in ox bile extract. The combination of enzymes and acid can help to break down the various nutrients typically found in a meal. The recommended serving size is one capsule taken with a meal.
Whilst digestive enzymes may be a home remedy for a bloated stomach, excessive use of them can lead to diarrhea and a significant loss of electrolytes.
One potential reason for bloating is the lack of acid in your stomach. Your stomach naturally produces acid, which is necessary to digest food. If your stomach is not producing enough, or the acid content is not optimal, it can lead to bloating.
Apple cider vinegar is one food item that can naturally help to increase the acid content of your stomach and can assist with digestion. This may help individuals who have lower acid levels in their stomachs, also known as hypochlorhydria. Whilst it is promising, there is limited evidence available on the efficacy of this method, and more research is necessary (3).
Food allergies, intolerances, and even gut conditions such as irritable bowel syndrome (IBS) can cause bloating. While some foods may be clearly to blame for your bloating, other foods may surprise you. Keeping track of what you eat and symptoms that you may experience can help to pinpoint what is causing your discomfort. This is most effective when you keep a daily diary. Once you have noticed foods that may be causing bloating, you can start to eliminate those foods and see if your bloating improves.
Mindful eating can also act as a home remedy for a bloated stomach, although it doesn't add something tangibly new to your diet. This practice often involves becoming more mindful of the experience of eating, slowing down, and taking note of the different sensual experiences whilst eating.
Being more mindful of the food, starting with the sight of it, can help stimulate your body to produce digestive juices, enzymes, and bile, or to stimulate the muscle contractions needed to move food along the digestive tract. This can help to enhance digestion. Additionally, it can help you to chew your food more thoroughly and avoid swallowing too much air, which can lead to bloating.
Some simple steps to start practicing mindful eating is to choose an environment that is relaxing such as outside or in a clean and uncluttered room. Turn off any distractions such as the TV and put your cell phone away. It is also important to sit when you're eating and focus on the activity at hand and not focus on other activities.
Your adrenal glands are two glands that sit on top of your kidneys and play a critical role in your body. They produce and release the hormones that control many important processes in your body. If your adrenals are not working optimally, it can affect your entire body.
Stress is a common cause of adrenal problems. In short-term stress, your adrenal glands release stress hormones to help your body cope with the stress. However, when this stress becomes long term, it can cause your adrenal glands to become depleted, and this can start causing imbalances within your body. The NeuroEndoMetabolic (NEM) Stress Response is the body’s automatic way of dealing with stress and relies on six interconnected circuits. When your adrenal glands become depleted, this can start to cause imbalances within the NEM system and Adrenal Fatigue Syndrome (AFS) can occur.
AFS is the non-Addison's form of adrenal dysfunction, where the body's stress response cannot keep up with life's chronic stressors. One of the circuits within the NEM system that it can affect is the Inflammation circuit. This circuit helps to regulate inflammation within the body. Your immune system, gastrointestinal tract, and gut microbiome are responsible for this circuit.
Imbalances within this circuit can cause inflammation to increase and gut problems to develop. This can cause a leaky gut. Generally, the cells in your gut are tightly packed, preventing toxins from entering the bloodstream. In a leaky gut, there are small spaces between the cells which can allow toxins to enter the bloodstream. This can result in a range of different conditions such as food intolerances and IBS, which can then cause bloating.
Note that before trying new remedies for bloating with AFS, it is generally best to speak to your healthcare provider first before trying any new supplements or major diet changes. With AFS, your body can becomes more sensitive and can react to new products or supplements such as digestive enzymes.
Bloating can be inconvenient, uncomfortable, and frustrating, especially when the cause is unknown. Luckily there are a range of home remedies for a bloated stomach that can help to relieve bloating. These remedies include:
These remedies will be more effective if they address the root cause of the bloating. If you are currently experiencing bloating and would like assistance determining the root cause, the team at Dr. Lam can assist. Call us at +1 (626) 571-1234 or click here for a free initial call.
Digest Foods More Effectively
Kumar, L. S., et al. "Probiotics in Irritable Bowel Syndrome: A Review of Their Therapeutic Role." Cureus, vol. 14, no. 4, Apr. 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9116469/.
Simon, E., et al. "Probiotics, Prebiotics, and Synbiotics: Implications and Beneficial Effects Against Irritable Bowel Syndrome." Nutrients, vol. 13, no. 6, Jun. 2021, pp. 2112. https://www.mdpi.com/2072-6643/13/6/2112
Schulz, R. M., et al. "Effectiveness of Nutritional Ingredients on Upper Gastrointestinal Conditions and Symptoms: A Narrative Review." Nutrients, vol. 14, no. 3, Feb. 2022, pp. 672, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8839470/.
The most effective home remedy for a bloated stomach will be different for everyone. However for it to be effective, it should address the root cause of your bloating. If you are unsure as to what the root cause is, getting support from your healthcare provider can help.
