6 Solutions for Bloating and Indigestion (Natural!)

No one likes feeling bloated. 

Even if it’s not a serious health problem, that full, tight, and swollen feeling in your belly can range from uncomfortable to downright painful. 

It’s so common that over-the-counter solutions like Gas-X and Pepto Bismol have become household names. 

But before you chew on a Tums, chew on this: 

Nature has its own medicine cabinet of solutions for bloating. 

Here are 6 of the best. 

First on the list is probiotics. 

Boosting the beneficial bacteria in your gut is good for all kinds of digestive issues, including bloating, diarrhea, and even ulcerative colitis. 

A review of 70 studies showed that probiotics can improve bloating and regularity in people with irritable bowel syndrome, while also decreasing its severity. 

Ginger has made a name for itself as an herbal remedy for digestive issues like nausea and vomiting. 

And now, studies show it can help with bloating as well. 

A study of women who underwent C-sections showed that ginger helped relieve abdominal bloating/swelling. 

Another showed that ginger helped speed stomach emptying rate in people with indigestion, which can help with bloating. 

Peppermint oil makes the list because numerous studies have shown that it reduces symptoms of irritable bowel syndrome by as much as 40 percent. 

In addition to anti-inflammatory compounds, it contains L-menthol, which suppresses muscles spasms in the intestines. 

Digestive enzymes are good to have on hand because they help break down your food to promote better digestion. 

Doing so can help alleviate symptoms of indigestion such as bloating. In fact, one study found that taking digestive enzymes was as effective as prescription medication for treating digestive issues like bloating, nausea, and indigestion. 

Psyllium is a fiber from a plant that is often used as a supplement. It adds bulk to your stool, which can help relieve constipation, which is a common cause of bloating. 

It also decreases intestinal inflammation, which can help relieve bloating as well. 

Finally, what list is complete without vitamin D? 

Yes, the sunshine vitamin can even help with digestive issues! 

In one study of people with IBS, taking 50,000 IU of vitamin D daily for six months led to significant improvements in gastrointestinal symptoms such as bloating, stomach pain, and gas. 

Of course, sometimes altering your diet is enough to reduce problems with bloating…  

Don’t overeat or eat too fast. 

Try to avoid swallowing air by avoiding carbonated beverages, not drinking with a straw, and not chewing gum. 

And skip the gas-producing foods like beans and lentils.