What is Bloating?
Bloating refers to a feeling of fullness or tightness in your stomach. It can sometimes be accompanied by discomfort, pain, flatulence, or rumbling. This is something that every one of us has experienced at some point.
What Causes Bloating?
According to the NHS[1], the most common reason for bloating is having excess gas in your gut. One contributing factor is dysbiosis, a term used to describe a balance of the “good” and “bad” bacteria in the gut microbiome. If this balance is disrupted, the body may struggle to properly digest food, leaving it to ferment and produce gas, resulting in bloating.
While bloating is often harmless, it can also signal underlying digestive issues such as constipation, food intolerances, coeliac disease, or irritable bowel syndrome (IBS). Those with food intolerances or sensitives may find it difficult to digest certain foods, leading to IBS-like symptoms such as cramping, abdominal pain, bloating and toilet urgency. Common intolerances/sensitivities include dairy (lactose), gluten, cruciferous vegetables, nightshades and alliums.
Bloating is also a frequent symptom of premenstrual syndrome (PMS). It often eases once menstruation begins, but persistent bloating may indicate a hormonal imbalance. Supporting your hormones naturally can make a big difference to how your body feels throughout your cycle. For more on this, read our related blog: Hormone Balancing for Women: Alleviating PMS Naturally.
By recognising these triggers, you can start identifying what’s causing your symptoms and find gentle, natural steps to restore balance in your digestion. Bloating is very common and, in most cases, nothing to worry about. However, if it becomes persistent, painful, or occurs after every meal, it’s best to seek advice from a healthcare professional – especially if it’s frequent or affecting your quality of life.
Foods That Can Cause or Relieve Bloating
While everyone’s digestive system is unique, some foods are well-known to trigger bloating. Keeping a food diary can help you identify your personal sensitivities.
- Common culprits: Broccoli, cabbage, beans, onions, garlic, fizzy drinks, and artificial sweeteners.
- Foods that may help: Bananas (potassium-rich), ginger, cucumber, mint, and probiotic yoghurt.
Try introducing probiotic-rich foods such as kefir, sauerkraut, or live yoghurt to support a healthy gut microbiome. These foods encourage the growth of beneficial bacteria that promote smoother digestion and less gas formation.
For more on why supporting your gut microbiome is so important – not just for digestion but also for overall immunity – read our related blog: How Does Gut Health Affect Immunity?
Natural Ways to Reduce Bloating
There’s no one-size-fits-all approach to managing bloating. The best results often come from combining dietary adjustments, gentle activity, and gut-friendly supplements. Here’s how you can support your digestive wellness naturally:
1. Focus on Whole Foods and Vegetables
Choose a diet rich in fresh vegetables, fruits, whole grains, and lean proteins. Avoid processed foods that can contain additives or excess salt, which may contribute to water retention and bloating. It’s also helpful to identify any specific trigger foods that may be contributing to your digestive discomfort.
2. Eat Slowly and Mindfully
Eating quickly can cause you to swallow more air, leading to upper abdominal bloating. Take your time with meals, chew thoroughly, and avoid talking while eating. Mindful eating helps stimulate digestion and allows your body to better regulate hunger and fullness signals.
3. Incorporate Herbal Support
Certain herbs have been traditionally used to support digestion and soothe digestive discomfort.
Psyllium husk is one beneficial natural remedy that can help promote regular bowel movements and ease constipation without producing excess gas. Meanwhile, slippery elm supports the body’s natural inflammatory processes and helps to soothe and protect the digestive tract lining, providing relief from irritation and discomfort.
Try: Napiers Slippery Elm & Psyllium Powder
Incorporating pre- or post-digestion tinctures into your daily routine, ones that blend these beneficial herbs, can offer gentle support for bloating and overall digestive balance.
Napiers Best British Bitters is a traditional herbal digestif formulated by herbalists to provide pre-digestion support. This blend of milk thistle, dandelion root, ginger, meadowsweet, and peppermint is designed to gently stimulate appetite, support liver function, and ease discomfort after overindulgence in rich foods or alcohol.
Peppermint, for instance, is a natural antispasmodic that helps relax the muscles in the digestive tract, easing cramps and spasms. Ginger supports healthy digestion and helps reduce gastrointestinal unease. Together, these herbs can encourage the body’s natural digestive processes and relieve feelings of fullness or bloating.
Napiers After Dinner Mint Mixture is a soothing herbal digestif formulated for gentle post-meal support. This pleasant-tasting blend of peppermint oil, fennel seed extract, and acacia is traditionally used to calm digestion, ease wind and bloating, and promote comfort after eating.
Peppermint has long been valued for its ability to relax the digestive tract, while fennel helps reduce gas and support smooth digestion. Taken in a little water after meals, this tincture offers a simple, natural way to settle the stomach and support everyday digestive wellbeing.
4. Stay Hydrated and Limit Carbonated Drinks
Water aids digestion and helps prevent constipation, which can worsen bloating. Carbonated drinks and fizzy waters can increase gas in the stomach, so opt for still water or warm herbal infusions instead.
5. Natural Supplements for Digestive Wellness
Sometimes, even with a balanced diet, our digestive system can use a little extra support. Natural supplements can help maintain a healthy gut environment and assist with nutrient breakdown.
Napiers Phytologic Happy Gut is a unique probiotic supplement combining 10 strains of friendly bacteria with prebiotic fibres, digestive enzymes, and Vitamin D. It’s designed for daily gut health support, improved digestion, and overall balance in your wellness routine.
These capsules combine:
- 20 billion friendly bacteria across 10 diverse strains
- Inulin and FOS prebiotics
- Digestive enzymes for nutrient breakdown
- Vitamin D3 (NHS recommended dose) for immune and gut interaction support
- Vegetarian-friendly, GMO-free formula
When taken regularly, they may help maintain a balanced gut environment where beneficial bacteria can thrive, supporting digestive comfort.
6. Lifestyle Tips
In addition to diet and supplementation, small lifestyle shifts can make a big difference in managing bloating:
- Take short walks after meals to stimulate digestion.
- Practise gentle yoga poses to ease trapped gas.
- Reduce stress levels – high stress can affect digestion through the gut-brain axis.
- Get enough sleep to support your body’s natural digestive rhythms. Struggling to sleep? Explore our blog on five tips for better sleep.
Bloating is a common issue, but natural approaches – including mindful eating, hydration, probiotics, and lifestyle care – can make a big difference. Supporting your gut health through balanced nutrition and daily wellness routines can help you feel lighter, more comfortable, and more energised every day.
FAQs
Does coffee cause bloating?
Coffee can sometimes contribute to bloating, especially when consumed on an empty stomach or with milk. Its acidity and caffeine can stimulate the gut, leading to gas or discomfort in some people. Try limiting coffee intake and drinking it after food to see if symptoms improve.
Does green tea help with bloating?
Yes, green tea can help reduce bloating for many people. It acts as a mild diuretic, helping your body release excess water, and its antioxidants support general wellness and digestion.
What’s the best natural remedy for bloating?
There’s no single remedy that works for everyone. However, maintaining good hydration, eating slowly, incorporating probiotics, and reducing high-gas foods can all help. Supplements also offer comprehensive gut health support.
When should I see a doctor about bloating?
If bloating is persistent, painful, or accompanied by other symptoms such as weight loss, changes in bowel habits, or severe discomfort, it’s important to consult your GP or a registered healthcare professional.
References
- NHS. (2022) Bloating. Available at: NHS.
