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The 10 Best Natural Remedies For Gas & Bloating, According To Experts

Densie Webb, Ph.D., R.D.
Author: Expert reviewer:
Updated on July 18, 2022
Densie Webb, Ph.D., R.D.
Registered Dietician
By Densie Webb, Ph.D., R.D.
Registered Dietician
Densie Webb Ph.D., R.D. received her Ph.D. in Nutrition from Texas Woman's University. She is a freelance writer, editor, and consultant.
Ashley Jordan Ferira, Ph.D., RDN
Expert review by
Ashley Jordan Ferira, Ph.D., RDN
mbg Vice President of Scientific Affairs
Ashley Jordan Ferira, Ph.D., RDN is Vice President of Scientific Affairs at mindbodygreen. She received her bachelor's degree in Biological Basis of Behavior from the University of Pennsylvania and Ph.D. in Foods and Nutrition from the University of Georgia.
Last updated on July 18, 2022

Although everyday gas and bloating are completely normal (studies show that most healthy people pass gas anywhere from 8 to 25 times a day, in fact), they can both be particularly frustrating.

Here are some common causes—and natural remedies to help.

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What causes gas and bloating?

Gas and bloating are caused by air that's trapped in the digestive system. That air is either unintentionally swallowed while eating or produced by gut bacteria during digestion. 

While gas and occasional bloating are a normal part of the digestive process, there are some pesky things that can cause more gas than usual.

Registered dietitian Jess Cording, M.S., R.D., CDN, says some of the common culprits include:

  • Eating too fast
  • Chewing gum
  • Carbonated beverages
  • Hard-to-digest foods
  • Hormonal fluctuations
  • Food intolerances 
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How to beat gas and bloat naturally.*

Keeping a food journal can help you identify your triggers and tackle bloating and gas in the first place.

But if you're already feeling swollen and ready for stretchy pants, here are 10 natural remedies to try, all backed by science:*

1.

Probiotics

The small intestines and colon are filled with bacteria, yeasts, and fungi that ferment undigested carbohydrates, which results in hydrogen- and methane-rich gas.

Interestingly, some bacteria produce more gases than others. Research has identified some specific gut bacterial strains that produce irritating gas.

According to integrative medicine doctor Amy Shah, M.D., "Bloating is caused by an imbalance of good-to-bad bacteria in your gut," which means, if you have more of the "bad" gas-producing bacterial strains in your gut (due to poor diet, stress, antibiotic use, or other lifestyle factors), then it can lead to excessive fermentation and more trapped gas in your gut. 

To tip the balance back in your favor, Shah suggests a probiotic supplement, adding, "Research shows that taking probiotics on a regular basis can support a healthy microbial balance in the gut, which can alleviate bloating."*

Studies suggest that certain strains of probiotics can help relieve gas and bloating, so look for a targeted supplement.*

Bifidobacterium lactis HN019, Bifidobacterium lactis Bi-07, and Lactobacillus acidophilus NCFM are all well-researched probiotic strains with scientific evidence for promoting abdominal comfort and supporting regularity.*

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2.

Peppermint oil

Peppermint has been used as a digestive aid for hundreds of years. Peppermint oil, in particular, has been found to help relieve abdominal bloating

This is due to the relaxing effect that its natural compounds, including several flavonoids extracted from peppermint leaves, have on the digestive tract.

The best way to reap the bloat beating benefits of peppermint oil is to ingest it in capsule form.

Just be cautious if you have acid reflux because it can aggravate this.

3.

Ginger

Ginger is another traditional bloating and indigestion remedy that is backed up by science.

As integrative dietitian Ali Miller, R.D., CDE, explains, "Ginger has both antiemetic and carminative functions, which aid in the breakdown of gas and support bowel movements."* 

Ginger also stimulates rhythmic contractions of the intestines, which moves things along and helps ward off bloating.*

Miller suggests sipping on ginger tea or taking ginger capsules before a meal.

mbg tip

Try this soothing homemade ginger tea recipe.
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4.

Slow down when you eat

No matter how hungry you are, allow time for mindful eating. Chew your food thoroughly before swallowing—one bite at a time. 

When you rush meals, you not only risk overeating but also swallow more air, which can add to that full, bloated feeling.

5.

Be mindful of cruciferous vegetables

As it turns out, cruciferous vegetables, such as cauliflower, cabbage, Brussels sprouts, bok choy, and broccoli, can cause a buildup of gas.

These otherwise healthy veggies contain sulfur-containing phytochemicals called glucosinolates (that's what causes the stink when they're cooked) and raffinose (a type of carbohydrate that we don't have the enzymes to digest). 

When these undigested veggies travel to the colon, bacteria in the intestines ferment the undigested food, which creates gas and bloating. 

This doesn't mean you need to ditch cauliflower and other healthy cruciferous veggies altogether, though.

Cording suggests cooking them, "because cooking foods can help break them down.

For example, cooked greens are better tolerated than raw." If you're still feeling the bloat, then she recommends sticking to small portions.

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6.

Avoid sugar alcohols

Sugar-free chewing gum, mints, and desserts often use sugar alcohols, such as sorbitol, mannitol, or xylitol, to create that sweet flavor with fewer calories.

However, sugar alcohols can negatively affect some individuals' digestive situation. 

This is because the body does not produce the enzymes required to digest sugar alcohols, so they make it pretty much intact to the colon, feeding the gut flora.

In some individuals this can cause bloating and gas and even have a laxative effect in some.

7.

Soak your beans

Beans have a reputation for increasing flatulence (aka gas) due to the presence of the indigestible carbohydrates raffinose and stachyose

So if beans give you gas, then soaking them before cooking will help.

Soaking overnight and discarding the soaking water leaches out the sugars in beans that are responsible for gas production.

But if you don't have time for an overnight soak, then a quick soak is just as good. Rinse the beans and then place them in a pot with 3 cups of water for each cup of dried beans.

Bring to a boil and boil for two to three minutes. Remove the pot from the heat, cover, and let stand for one hour. Drain the water, add fresh water, and then cook.

If you don't typically eat beans, then you could experience some initial bloating, although research has found that gas and bloating typically decrease with consistent intake.

8.

Papaya Extract 

Enzymes found naturally in papaya can provide some digestive relief.

In one study of 126 individuals with chronic gastrointestinal problems, it was found that 20 ml of a daily papaya enzyme supplement improved bloating and regularity.

Taken before meals, papaya could improve digestion due to its natural digestive enzymes.

9.

Abdominal Massage

Gut health expert Vincent Pedre, M.D., recommends massaging the abdomen for some belly-bloat relief: "Start in the right lower belly and move around clockwise several times, while relaxing, lying down with your knees bent."

Studies have found that abdominal massages can help relieve causes of bloat. 

Pedre also recommends doing yoga poses to help with digestion.

Bending forward and twisting postures encourage movement of the intestines, helping move gas along.

10.

Try a Low-FODMAP diet

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides (short-chain carbohydrates), and Polyols (sugar alcohols), which your body might not absorb well. The result can be gas and bloating.

An analysis of 12 clinical studies found that a low-FODMAP diet offered significant relief from gastrointestinal issues, especially bloating.

The takeaway

While the occasional gas and bloating are normal and often caused by everyday activities like eating too fast or chewing gum, they can still be irritating (and sometimes painful).

Luckily, these 10 science-backed home remedies above can help ease any discomfort.

Keep in mind

If you are experiencing frequent gas or bloating, vomiting, or diarrhea, we recommend speaking with your doctor to determine the right treatment for you.

Editor's Note: This article was originally published on January 15, 2020. A previous version of this article indicated that most people pass gas 14 to 25 times per day. We have since clarified that statement to reflect the latest scientific research that indicates most healthy people flatulate anywhere from 8 to 25 times per day.

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.
Densie Webb, Ph.D., R.D.
Densie Webb, Ph.D., R.D.
Registered Dietician

Densie Webb Ph.D., R.D. is a freelance writer, editor, and consultant. She received her Ph.D. in Nutrition from Texas Woman's University.

She has worked with media, health professionals, and the scientific community, attending and reporting on scientific meetings, researching topics, tracking trends, and assisting in the preparation of manuscripts for publication in scientific journals. She has also been the author or editor of seven health and nutrition books for consumers and is currently a freelance writer and editor of articles on health and nutrition. She is also an author of two published novels, with a third under contract.