5 Natural Ways To Help Reduce Bloating

5 Natural Ways To Help Reduce Bloating

Do you want to get rid of your bloating? Or maybe you have been gassy? 

Do you ever feel a bit “overextended” in the belly after a meal?  Have you ever carried a “food baby?”

If you are nodding your head, then I know exactly how you feel. I have had tummy troubles most of my adult life, and I used to spend so much time in the bathroom, that I know how you feel. I'm doing SO much better but it takes work. 

Well, bloating is common. Up to 25-30% of people experience it regularly. It happens when you have trouble digesting. The symptoms come from excess gas, reactions to foods, or food not moving through you as well as it could.

There are many reasons you might experience these symptoms. Maybe because of a serious condition (disease), or a food allergy or intolerance (what you eat). It can also result from how you eat.

If you have a serious digestive issue like IBS (Irritable Bowel Syndrome), then make sure you eat accordingly. Same goes if you know certain foods give you gas. Simply avoid them.

If you’re already doing those things, and still experience bloating, here are some great tips for dealing with it naturally.

1 - To Get Rid Of Bloating: Don’t overeat

If you overeat at a meal, then you’ll feel bigger around the mid-section. You’ll feel more pressure in your abdomen. Plus, you’re giving your digestive system a hard time. It’s better to eat until you feel almost full and not overindulge. Grab an extra snack or small meal throughout the day if you have to. Just don’t over-stuff yourself in one sitting.

2 - To Get Rid Of Bloating: Avoid sugar alcohols

Sugar alcohols are low-calorie sweeteners made from sugars. In an ingredients list, they end in "-ol,” and include things like sorbitol, xylitol, and erythritol. They’re found in some chewing gums and sugar-free foods. Some people experience bloating after eating foods with these. So, try avoiding them and see if that helps you.

3 - To Get Rid Of Bloating: Avoid swallowing air

Sometimes the gas that causes pressure in your digestive system is from swallowing air. Things like carbonated drinks are the biggest culprit here. You can also swallow air when you chew gum or drink through a straw, so try ditching these.

You can also swallow air when eating too quickly or while talking. Which leads me to...

4 - To Get Rid Of Bloating: Eat slower, more mindfully, and less stressed

Eating too fast isn’t doing your digestive system any favors. You can help the food move along by chewing it thoroughly and slowing down your eating habits. Be mindful and enjoy the time you are spending eating your meals. Savour them.

The feeling of stress can also cause increased bloating. Stress-reducing techniques can help improve your digestion. Try meditating or deep breathing (but not while you’re eating). :)

5 - To Get Rid Of Bloating:Try peppermint

Peppermint oil has been shown to improve bloating. It’s thought to increase transit time by relaxing the stomach muscles and increasing the flow of bile. Try steeping fresh peppermint leaves, or a peppermint tea bag, and drinking it slowly. See if that helps reduce your symptoms. Peppermint is easy to grown in a windowsill as well! Try grow your own and then you can chew on the leaves when you have a tummy ache or steep them for tea! 

Looking for Peppermint Essential Oil? I have you covered! Shop here: doTERRA Essential Oils You can click 'Shop' at the top for retail pricing or 'Join and Save' to get wholesale price! 

Related reading:

Tummy Soothing Ginger Tea

Beat The Bloat


There are many things that can cause bloating, and there are a bunch of natural ways to deal with bloating.

First, avoid it by not eating things that give you gas or aggravate a digestive issue. Try not to overeat, consume sugar alcohols, or swallow air. Also, eating more mindfully and reducing stress can help too. Finally, if you are experiencing bloating, enjoy a cup of peppermint tea or rub some peppermint essential oil on your tummy. 

If you do all of these, and still experience bloating, then you may have a food intolerance; this could be from an allergy or intolerance. If you have a major concern, then please see your doctor. Your doctor can help to rule out a serious and/or chronic condition.

Peppermint Mocha Creamer Recipe

  • 1 can coconut milk

  • ½ cup almond milk, unsweetened

  • 2 tbsp cacao powder, unsweetened

  • ½ tsp peppermint extract or essential oil (food-grade and safe for internal use)

  • 3 tbsp honey or maple syrup (optional)


  1. Place all ingredients in a blender and blend until well combined.

  2. Store in a sealed container in your fridge.

  3. Serve & enjoy!

Comment below with what you do to counter bloating. I'm always looking for new ideas to try and to share with my clients! 

Need to boost your healthy eating habits and reduce bloat? Join my Energy Boosting 14 Day Healthy Eating Challenge - it’s FREE!

Gaylene Gomez, NNCP, C.H.N. 

A little bit about me! I'm Gaylene, a Holistic Nutrition Coach for women. I work with busy, professional women to help them learn about healthy, simple lifestyle changes they can easily implement to reduce belly bloat, lose weight and get through their day with sustained energy. My clients are committed to their health and excited to learn about healthy eating and natural living. I feel proud of them for taking charge of their health and I'm so lucky to work with these amazing women. 

Learn more about me here: About Me