Bloat Happens: Effective Home Remedies for a Bloated Stomach

Lee-Anne Willats
Dec 9
8 min read

Updated: Dec 11

BY ELEMENTAL

Woman in white outfit with a black bag stands in a fruit market. Wooden crates of colorful fruits in the background. Sign reads "BLET". — Browse fresh produce for natural remedies to ease a bloated stomach.

Bloat happens! We’ve all had those days where our jeans feel too tight, our stomach looks five months pregnant by afternoon, and we’re not sure if it’s something we ate… or just life.

Bloating is common – but feeling uncomfortable in your own body doesn’t have to be your “normal.” With a mix of simple lifestyle shifts, effective home remedies, and nervous-system soothing, you can support your digestion in a kind, sustainable way.

Discover effective home remedies for bloated stomach relief. Learn natural ways to ease discomfort with our guide on home remedies for bloated stomach. This guide is here to help you understand what’s going on, and to give you plenty of gentle, do-able tools you can start using today.

Important: This guide is for general education and holistic support. It’s not a diagnosis or a replacement for medical care. If you’re worried about your symptoms, always speak with your doctor or healthcare provider.

1. What Is Bloating, Really?

Bloating is that tight, full, swollen feeling in your belly – sometimes with visible distension, sometimes just discomfort and pressure.

It can be caused by:

Gas (from swallowed air or fermentation of certain foods in the gut)
Constipation or sluggish bowel movements
Fluid retention (often linked to hormones or salt intake)
Food intolerances or sensitivities
Stress and “fight or flight” mode, which slows digestion
Menstrual cycle shifts, particularly in the luteal phase (the days before your period)

Occasional bloating is normal. What we’re aiming for is less intensity, less frequency, and a kinder relationship with your tummy when it does show up.

2. When You’re Already Bloated: Gentle “In-the-Moment” Help

2.1 Reset Your Breath & Posture

When we’re uncomfortable, we tend to hunch over and shallow-breathe, which actually makes bloating worse.

Try this 3-minute reset:

Sit or stand tall, shoulders relaxed.
Place one hand on your heart, one on your lower belly.
Inhale through your nose for a count of 4, letting your belly gently expand into your hand.
Exhale slowly through your mouth for a count of 6–8.
Repeat 8–10 breaths.

This stimulates your vagus nerve and helps move your body from “fight or flight” into “rest and digest.”

A short 10–15 minute walk can also help move gas along and relieve pressure.

2.2 Natural Home Remedies from Your Kitchen for a Bloated Stomach

These are simple, traditional supports that many people find soothing. Always listen to your body and check with your healthcare provider if you’re pregnant, breastfeeding, on medication, or have a medical condition.

Ginger & Fennel Tea (Anti-bloat Classic)

1–2 cm slice of fresh ginger, sliced
1 teaspoon fennel seeds, lightly crushed
1–2 cups freshly boiled water

Steep for 10–15 minutes, strain, and sip slowly after meals.Ginger can support motility (the movement of food through your system), while fennel has carminative properties – meaning it can help ease gas and cramping.

Rooibos + Mint Calm-My-Tummy Blend

1 rooibos teabag or 1 tsp loose rooibos
A few fresh mint leaves or ½ tsp dried peppermint

Steep for 5–10 minutes. Rooibos is naturally caffeine-free and gentle, while mint may ease spasms in the digestive tract for many people.

Warm Lemon Water

First thing in the morning or between meals, sip on warm (not boiling) water with a squeeze of fresh lemon.This can help many people feel less heavy and more “flushed out.” If you’re prone to acid reflux or have sensitive teeth, go gently and rinse your mouth with plain water afterwards.

2.3 Self-Massage & Reiki-Inspired Tummy Soothing

Gentle abdominal massage can encourage movement and relieve that tight, stuck feeling.

Lie on your back with knees bent, feet flat, or sit propped up comfortably.
Warm a little natural oil (coconut, almond, or your favourite body oil) between your hands.
Starting at your right hip bone, make soft circles up the right side of your abdomen, across under your ribs, and down the left side – following the path of your colon.
Move slowly and with pressure that feels comforting, not painful, for 2–5 minutes.

Reiki hand position for digestion

Place both hands gently over your upper abdomen (solar plexus area).
Breathe slowly, imagining a warm, golden light flowing into your stomach area.
Stay for 3–5 minutes, or longer if it feels good, silently repeating an affirmation such as:
“My digestion is calm, supported, and safe to soften.”

3. Everyday Foundations for a Calmer Tummy

These aren’t quick fixes – they’re the gentle habits that make the biggest difference over time.

3.1 Eat in a Relaxed State

Digestion begins before food hits your stomach.

Try:

Pausing before meals to take 3 slow breaths.
Sitting down to eat (not eating while driving, working, or standing over the sink).
Chewing each mouthful thoroughly (aim for at least 10–15 chews).
Minimising distractions where possible (phones, laptops, heavy conversations).

Also helpful:

Avoid gulping drinks through a straw or chugging fizzy drinks with meals – both add extra air.
If you chew gum frequently, experiment with reducing it; for some people, it increases swallowed air and bloat.

3.2 Hydration (But Not Drowning Your Digestion)

Your gut loves water – but how you drink matters.

Aim to sip water throughout the day rather than downing huge amounts in one go.
Many people find it more comfortable to minimise very large drinks right before and during meals.
If you enjoy sparkling water, notice how it affects you – fizzy drinks can worsen bloating for some.

3.3 Fibre – Slow & Steady Wins

Fibre is beautiful for your gut microbiome, but a big sudden increase can cause… yes, more bloat.

Increase whole foods gradually: veggies, fruits, legumes, oats, seeds.
If beans or lentils upset you, try soaking them longer and cooking them well, or start with very small portions.
Pair higher-fibre meals with enough water and gentle movement.

3.4 Rhythm & Routine

Your digestion responds well to predictability.

Try to eat meals around similar times each day.
Notice if long stretches without eating make you more bloated later, and adjust gently.
Support regular bowel movements with morning hydration, fibre, and a calm start to the day.

4. Herbal & Natural Allies for Bloat

These are some common allies used traditionally to support digestion. They are not meant to replace medication when needed, and they don’t suit every body – always check what’s appropriate for you.

Ginger

Warming, helps many people with nausea and slow digestion.
Use as tea, grated into food, or added to warm water with lemon.
Use with care if you’re on blood-thinning medication or in late pregnancy.

Fennel

Traditionally used for gas, cramping, and feelings of fullness.
Sip as tea or chew a few fennel seeds after meals.

Peppermint

May relax smooth muscles in the gut for some people.
Tea is a gentle way to try it.
If you have reflux, mint can aggravate it – watch your body’s response.

Chamomile

Calming for both nervous system and digestion.
Lovely as an evening tea when bloat is tied to stress and tension.

Bitter Supports (Use Gently)

Small amounts of bitter foods before meals (like rocket, dandelion leaves, or a squeeze of lemon) can help “wake up” digestion for many people.

If you have reflux, ulcers, or any digestive diagnosis, check with your healthcare provider before trying bitters.

5. Your Gut & Your Nervous System: Why Stress Bloats You

The gut and brain are in constant conversation. When you’re anxious, rushed, or overwhelmed, your body prioritises survival, not digestion. This can slow gut motility, change how you absorb food, and increase sensitivity to normal amounts of gas.

Little, realistic regulation moments make a big impact:

Micro-Practices You Can Sprinkle Through Your Day

60-second body scan: Close your eyes, drop your shoulders, unclench your jaw, and slowly scan from head to toes, relaxing wherever you notice tension.
“Soft belly” cue: Several times a day, whisper to yourself, “soft belly,” and let your abdomen relax instead of constantly holding it in.
Legs up the wall (or on a chair): 5–10 minutes in this restorative pose can calm your nervous system and support circulation.

How Reiki Can Support Digestion

Reiki doesn’t treat specific diseases, but it can:

Ease overall stress, anxiety, and tension.
Support a shift into parasympathetic “rest and digest” mode.
Help you feel more connected to and compassionate toward your body.

Many clients report less digestive discomfort when they receive regular Reiki, because their whole system is less inflamed, less “on edge,” and more able to process both food and emotions.

You’re welcome to explore this further with me through Reiki treatments (in person or distance, depending on your location) – you’ll find booking details on the site.

6. Hormones, Cycles & Bloat

If you menstruate, you might notice bloating:

In the few days before your period, due to shifting hormones and fluid retention.
Around ovulation for some people.

You’re not imagining it – and you’re not “failing” at wellness because your body changes shape during the month.

Supportive ideas:

Extra hydration and gentle herbal teas in your luteal phase.
Light, movement-based exercise (walking, stretching, yoga) rather than pushing hard when you feel heavy and puffy.
Magnesium-rich foods (leafy greens, seeds, nuts) can be helpful for many people.
Extra kindness: softer waistbands, comfortable outfits, less body criticism.

7. When Bloat Is Asking for Medical Attention

Please don’t dismiss or self-treat if something feels “off.” Seek medical advice promptly if you notice:

Sudden, severe abdominal pain or a very hard, painful belly
Persistent bloating that doesn’t improve and lasts for weeks
Unintentional weight loss
Blood in your stool or black, tarry stools
Ongoing vomiting
Fever with abdominal pain
Difficulty swallowing, or significant heartburn/reflux
A feeling of being “full” very quickly, even with small meals

These can be signs of something that needs proper medical investigation. Holistic support works best alongside appropriate medical care, not instead of it.

8. A “Calm Belly” Day – Sample Flow

Think of this as inspiration, not a prescription. Adjust to your body, your culture, and your preferences.

Morning

Warm lemon water or rooibos to wake up gently
3–5 minutes of belly breathing with hands over your abdomen
Breakfast you tolerate well (for example: oats with stewed apple and cinnamon; or eggs with cooked greens and a slice of sourdough)

Mid-morning

Short walk and a glass of water
“Soft belly” reminder – release tension

Lunch

Simple, mostly whole-food meal (for example: roasted veggies with quinoa and chickpeas; or rice with grilled fish and cooked vegetables)
Eat sitting down, no rushing, chew thoroughly.

Afternoon

Ginger + fennel tea if you’re prone to bloat later in the day
2–3 minutes of gentle twist stretches

Evening

Lighter meal if evenings tend to be your bloatiest time
Chamomile or rooibos tea after dinner
5–10 minutes of self-Reiki over your tummy or soles of the feet before bed

9. Bringing It All Together

Your digestion is not just about food – it’s about how safe, supported, and present you feel in your body.

You don’t need to “fix” yourself overnight. Choose one or two of the tools from this guide that feel realistic and nurturing, and build from there:

Maybe it’s starting your day with warm tea and a few deep breaths.
Maybe it’s switching from rushed, distracted eating to conscious, seated meals.
Maybe it’s booking a Reiki session to help your nervous system remember how to soften.

Your belly is not your enemy. It’s a living, responsive centre of your body’s wisdom – and it deserves care, not criticism.

With love,

Lee-Anne Willats @ Elemental Healing

This guide is for educational purposes only and does not replace personalised medical advice, diagnosis, or treatment. Always consult your healthcare provider about any concerns or before making major changes to your diet, supplements, or medication.