5 Natural Ways to Relieve Bloating at Home

(And What to Do If They Don’t Work)

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A cup of ginger tea with lemon slices and fresh ginger root.

1. Sip on Ginger Tea

Ginger has long been celebrated as a natural digestive aid. Its active compounds, such as gingerol and shogaol, help relax your digestive system and reduce bloating. To make ginger tea, slice a few pieces of fresh ginger, steep them in hot water for 10 minutes, and enjoy it after a meal. Not only is it soothing, but it also promotes better digestion.

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2. Use Peppermint Oil

Peppermint oil is renowned for its ability to calm an upset stomach and ease bloating. Whether you add a few drops to warm water or take it in capsule form, peppermint oil can help relax your intestinal muscles and reduce gas. Make sure to use food-grade peppermint oil and follow recommended dosages for safe use.

A cup of herbal tea with fennel seeds on a spoon.

3. Try Fennel Seeds

Fennel seeds are a natural carminative, meaning they help relieve gas and bloating. Chewing on a teaspoon of fennel seeds after meals or brewing them into tea can provide quick relief. The seeds work by relaxing the intestinal muscles and preventing the formation of gas.

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4. Eat Foods Rich in Potassium

Potassium-rich foods like bananas, avocados, and sweet potatoes can help regulate sodium levels in your body, reducing water retention and bloating. By balancing your body’s electrolytes, these foods support a healthy digestive system and prevent bloating caused by excess salt intake.

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5. Apply a Warm Compress

A simple warm compress or heating pad placed on your abdomen can work wonders for bloating relief. The heat helps relax the muscles in your abdominal area, reducing tension and easing discomfort. Pair this remedy with deep breathing for an even greater calming effect.

While these remedies can provide relief, persistent bloating may indicate a deeper issue that needs attention. If you’ve tried these tips and still feel bloated, it might be time to consider a more targeted solution for your gut health.

Container of Unbloat dietary supplement capsules for gut cleanse.

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