How to Reduce Bloating Naturally: Understanding the Common Causes of Bloating and Holistic Remedies

What is Bloating?

Bloating is a common digestive issue that can leave you feeling uncomfortable and self-conscious. It occurs when your abdomen feels swollen or distended and is sometimes accompanied by gas and a sensation of fullness (but not always). While occasional bloating is normal, especially when you’ve eaten a heavy meal, chronic or excessive bloating can be a sign of an underlying gut imbalance. Fortunately, there are natural remedies you can explore to address the root causes of bloating and find relief. In this blog, we will delve into the common causes of bloating and discuss various holistic approaches to alleviate bloating naturally.


Common Causes of Bloating


Overeating and Bloating

One of the primary culprits behind bloating is overeating. Consuming large meals or eating too quickly can put a strain on your digestive system, leading to poor digestion, bloating and discomfort. To combat this, practice mindful eating techniques such as chewing your food thoroughly, eating slowly, and listening to your body’s signals of fullness. Opt for meals that satisfy your appetite and provide 80% fullness rather than 100%. Intermittent fasting can also be helpful in eliminating bloating.


Food Intolerances and Bloating

Certain foods can trigger bloating in individuals with intolerances or sensitivities due to the intestinal inflammation that they can cause. Common culprits include dairy, gluten, nuts, eggs and FODMAPs (fermentable carbohydrates – oligosaccharides, disaccharides, monosaccharides, and polyols). If you suspect a specific food is causing your bloating, try keeping a food diary to identify patterns. Implement an elimination diet which removes the common culprits then gradually re-introduce the foods to test your tolerance.


Gut Dysbiosis and Bloating

Your gut is home to trillions of bacteria that play a crucial role in digestion. An imbalance in the gut microbiota, with an overgrowth of certain bacteria or yeast, can lead to bloating due to the effect of toxins and gases released by different micro-organisms. Identifying and targeting any bacterial or yeast overgrowth can resolve bloating in these cases. Comprehensive stool testing followed by a personalized diet and supplement programme is often the most efficient route to identify and address your unique gut imbalances. Probiotics and prebiotics can also be helpful in restoring healthy gut bacteria.


Lack of Digestive Enzymes

Digestive enzymes are essential for breaking down food and promoting proper digestion. If your body lacks sufficient digestive enzymes, it can lead to bloating and other digestive issues. Consider natural remedies such as consuming foods rich in digestive enzymes like pineapple and papaya. Alternatively, you can try digestive enzyme supplements. Efficient digestion is only possible when relaxed, so make sure that you are not eating when stressed or on the go.


Constipation Causes Bloating

Constipation occurs when the frequency of bowel movements decreases, and the stool becomes difficult to pass. When waste material lingers in the colon for an extended period, it can cause a buildup of gas and create a sensation of bloating. The stool becomes hardened and compacted, making it challenging for the digestive system to eliminate it efficiently. As a result, the trapped gas and stool can cause the abdomen to feel distended and uncomfortable, leading to bloating. Addressing constipation through dietary changes, increased fiber intake, adequate hydration, and regular exercise can help alleviate bloating associated with this condition.


SIBO and Bloating

Small Intestinal Bacterial Overgrowth (SIBO) occurs when there is an abnormal increase in the number of bacteria in the small intestine. These bacteria ferment the undigested carbohydrates, producing excess gas as a byproduct. The accumulation of gas in the small intestine can lead to bloating, distension, and discomfort. Additionally, the presence of these bacteria can interfere with the normal digestion and absorption of nutrients, further exacerbating the symptoms. Managing SIBO often involves a combination of dietary changes, antimicrobial treatments, and addressing underlying causes to restore a healthier balance of bacteria in the small intestine and alleviate bloating.


Candida Overgrowth and Bloating

Candida overgrowth, specifically a type of yeast called Candida albicans, is a condition where there is an excessive growth of this yeast in the body, particularly in the gastrointestinal tract. Candida feeds on sugar and refined carbohydrates, which can lead to an imbalance in the gut microbiota. As Candida proliferates, it can disrupt the delicate balance of bacteria in the gut, leading to digestive disturbances and bloating. Furthermore, Candida can produce gas during the fermentation process, resulting in bloating and discomfort. Addressing Candida overgrowth often involves dietary changes that reduce sugar and refined carbohydrate intake, along with the use of antifungal treatments and probiotics to restore a healthier balance of gut flora and alleviate bloating.


Leaky Gut Causes Bloating

Intestinal hyperpermeability, or “leaky gut”, refers to a condition where the lining of the intestinal wall becomes compromised and allows substances that should not pass through to cross into the bloodstream. When the intestinal barrier is compromised, undigested food particles, toxins, and bacteria can leak into the bloodstream, triggering an immune response and inflammation in the body. Inflammation in the gut can disrupt normal digestion and contribute to bloating. Additionally, the presence of these substances in the bloodstream can trigger systemic reactions that affect various organs, potentially leading to bloating and digestive discomfort. Addressing intestinal hyperpermeability typically involves a multifaceted approach, including dietary changes, gut-healing protocols, probiotics, and reducing factors that contribute to inflammation, with the goal of restoring the integrity of the intestinal lining and reducing bloating.


Stress and Anxiety

Stress and anxiety can wreak havoc on your digestive system, leading to bloating and discomfort. Incorporating stress management techniques such as meditation, deep breathing exercises, and regular physical activity can help reduce stress levels and improve digestion. Engaging in activities you enjoy, such as reading, walking in nature, or spending time with loved ones, can also contribute to a more balanced state of mind and digestive well-being.


Dehydration and Fluid Retention

Insufficient water intake and dehydration can contribute to bloating by causing fluid retention. Ensure you drink an adequate amount of water throughout the day to stay hydrated and promote healthy digestion. Herbal teas like peppermint, ginger, and chamomile can also aid digestion and alleviate bloating.



Natural Remedies for Bloating


Dietary Tips for Bloating


Increase Fiber Intake:

Consuming an adequate amount of fiber can promote regular bowel movements and prevent constipation, which can contribute to bloating. Include fiber-rich foods such as fruits, vegetables, whole grains, and legumes in your diet.


Avoid Trigger Foods:

Identify and avoid foods that commonly cause bloating for you. Common culprits include carbonated drinks, fatty foods, spicy foods, processed foods, and foods high in dairy or gluten. Keep a food diary to track your symptoms and identify specific triggers.


Stay Hydrated:

Drink plenty of water throughout the day to prevent dehydration and promote healthy digestion. Sufficient hydration helps soften the stool, making it easier to pass and reducing the likelihood of bloating.


Eat Mindfully:

Practice mindful eating techniques such as chewing food thoroughly, eating slowly, and avoiding overeating. This helps prevent swallowing excess air and allows for proper digestion, reducing the chances of bloating.


Try Herbal Teas for Bloating:

Certain herbal teas, such as peppermint, ginger, chamomile, and fennel, have natural properties that can aid digestion and alleviate bloating. Enjoy a cup of these teas after meals to support your digestive system.


Supplements for Bloating



Probiotic supplements help restore a healthy balance of gut bacteria, promoting proper digestion and reducing bloating. Look for high-quality probiotic supplements containing various strains of beneficial bacteria (OptiBac, BioKult and Biocare are good brands!).


Digestive Enzymes:

Supplementing with digestive enzymes can assist in breaking down food and improving digestion, especially for individuals with enzyme deficiencies. Look for a comprehensive digestive enzyme supplement that includes proteases, lipases, and amylases. Biocare do a very good quality digestive enzyme complex.


Peppermint Oil:

Peppermint oil capsules or enteric-coated peppermint oil tablets can provide relief from bloating. Peppermint oil has antispasmodic properties that can help relax the muscles of the gastrointestinal tract, reducing bloating and discomfort.


Ginger Supplements:

Ginger has long been used as a natural remedy for digestive issues, including bloating. Ginger supplements or capsules can help reduce inflammation, soothe the digestive system, and alleviate bloating symptoms.


Activated Charcoal:

Activated charcoal supplements can be used to absorb excess gas in the digestive system and reduce bloating.



Bloating can be an uncomfortable and bothersome condition, but the good news is that there are natural, holistic remedies available to address its common causes. By adopting mindful eating habits, identifying and eliminating trigger foods, nourishing your gut microbiota, supporting digestive enzymes, managing stress levels, and staying hydrated, you can tackle bloating and promote a healthier digestive system. Remember, if your symptoms persist or worsen, it is essential to consult with a doctor to rule out any underlying medical conditions.