Pedre also recommends doing yoga poses to help with digestion. Bending forward and twisting postures encourage movement of the intestines, helping move gas along. FODMAP stands for F ermentable O ligosaccharides, D isaccharides , M onosaccharides short-chain carbohydrates , and P olyols sugar alcohols , which your body might not absorb well.

The result can be gas and bloating. An analysis of 12 clinical studies found that a low-FODMAP diet 16 offered significant relief from gastrointestinal issues, especially bloating.

While the occasional gas and bloating are normal and often caused by everyday activities like eating too fast or chewing gum, they can still be irritating and sometimes painful.

Editor's Note: This article was originally published on January 15, A previous version of this article indicated that most people pass gas 14 to 25 times per day.

We have since clarified that statement to reflect the latest scientific research that indicates most healthy people flatulate anywhere from 8 to 25 times per day. Skip to Content. Shop Health Coaching Classes Editor's Picks Beauty Food Healthy Weight Login Login.

Login Login. This ad is displayed using third party content and we do not control its accessibility features. Close Banner. Integrative Health expert reviewed. Author: Densie Webb, Ph. Ashley Jordan Ferira, Ph. By Densie Webb, Ph. Registered Dietician. Densie Webb Ph. received her Ph. in Nutrition from Texas Woman's University.

She is a freelance writer, editor, and consultant. mbg Vice President of Scientific Affairs. She received her bachelor's degree in Biological Basis of Behavior from the University of Pennsylvania and Ph. in Foods and Nutrition from the University of Georgia.

Here are some common causes—and natural remedies to help. What causes gas and bloating? Eating too fast Chewing gum Carbonated beverages Hard-to-digest foods Hormonal fluctuations Food intolerances.

How to beat gas and bloat naturally. Four targeted strains to beat bloating and support gut health. Peppermint oil. Just be cautious if you have acid reflux because it can aggravate this.

Miller suggests sipping on ginger tea or taking ginger capsules before a meal. mbg tip Try this soothing homemade ginger tea recipe.

Among the main factors that lead to bloating are food intolerances, constipation, intestinal gas accumulation , ulcers, and intestinal bacterial imbalance. In any case, the cause of the bloating should be identified in order to address the problem in a targeted manner [16].

Although it is not a serious health condition, the uncomfortable feeling it causes negatively affects daily life and leads to constant tension. For this reason, for years people have been looking for ways to reduce the frequency and intensity of bloating either through special preparations, or by consuming tea from beneficial herbs and generally with modifications in the daily diet.

Numerous studies on the treatment of flatulence have been performed in recent years and many of them are based on the beneficial effect of one or more herbs.

Peppermint is a widely used herb that has been used for thousands of years in traditional medicine. Numerous animal studies have shown that mint has a beneficial effect on the gastrointestinal tract and, in particular, can relieve intestinal cramps, bloating and the pain that usually accompany them.

Because of the above, peppermint is commonly used by people with Irritable Bowel Syndrome IBS [3]. In fact, the European Medicines Agency EMA and the Committee on Herbal Medicinal Products HMPC have approved the use of mint as a traditional herbal remedy for mild indigestion and bloating.

It can either be consumed in the form of tea or taken as a dietary supplement. Its positive effect on bloating and other symptoms of the digestive system, seems to be provided when taking a dietary supplement with peppermint oil in the respective recommended dosage [6].

Numerous studies have been performed in humans on the positive effect of peppermint oil on Irritable Bowel Syndrome and the various individual symptoms that characterize it. However, research on mint leaves or mint tea is limited enough to ensure that they have a beneficial effect on the digestive system [2], [5].

It also appears to be able to prevent the development of a bacterial infection by Helicobacter pylori that often leads to ulcers, which is associated with bloating [1]. In traditional medicine, chamomile is used to treat indigestion , intestinal gas, diarrhea, nausea, vomiting and ulcers [14].

When consumed as a tea, it is recommended that it be made from the flowers and not from the leaves or stems. It is particularly relaxing and pleasant to the taste , however studies concerning it are not sufficient to support with certainty its beneficial effect on the digestive system [15].

Lemon Balm is a herb that has been shown to soothe abdominal pain , fight constipation and contribute to the health of the digestive system, according to numerous studies in humans [5].

It is widely consumed in the form of tea, mainly for the treatment of bloating and accumulated gases. However, studies on the consumption of lemon balm tea are not sufficient to support with certainty its above beneficial action.

The Committee on Herbal Medicinal Products HMPC argues that lemon balm can be used to treat the symptoms of mild digestive disorders, including bloating and flatulence [4].

It was widely used in cases of rheumatism and digestive disorders [7]. It can be taken either in the form of tea or through a dietary supplement. The nagging discomfort of bloating is never a welcome guest, no matter when and where it hits. There are several types of tea that are effective for bloating relief, especially herbal teas.

She also recommends bitter herbs and roots, which support healthy digestion. A review showed chamomile to be therapeutic in gastrointestinal GI disorders as a potent anti-inflammatory agent, illustrating its effectiveness in treating tummy complaints like bloating.

Few things are as comforting as a cup of Earl Grey tea on a chilly afternoon. In fact, research shows wormwood can be effective against a host of GI concerns including indigestion, gastritis inflammation of the stomach lining , stomach pain, gas, and ulcers—all of which can contribute to bloating symptoms.

As yet another carminative, peppermint has been found to be an effective treatment option for both symptoms and pain associated with irritable bowel syndrome IBS per a meta-analysis. And while IBS may not be the root cause of your own bloating, this symptom relief within the GI tract bodes well for anyone struggling with bloating and pain associated with it.

Further, a meta-analysis found peppermint to be soothing to the colon during colonoscopy procedures, which may translate to bloating relief if the root cause is colon irritation. As another effective digestive bitter, dandelion root tea is a great option for bloating relief.

One study found this herb to be effective at alleviating inflammation along the entire GI tract. In fact, researchers noted its efficacy in addressing acid reflux, indigestion, gastritis, ulcers, and colitis or inflammation of the colon —common culprits behind a bloated belly.

This aromatic vegetable has been used as a cure-all for gut complaints like bloating for decades, one animal study may further illustrate how fennel benefits the GI tract. Research on broiler chickens found fennel supplementation to positively impact the integrity of the intestinal lining, suggesting one mechanism by which it can help soothe bloating.

Burdock root is another bitter for busting GI discomfort like bloating. One study found that burdock root extract moderately reduced stomach acid production. This means that if you have acid reflux or stomach ulcers, where excess acid production triggers bloating symptoms, burdock root tea may be a helpful addition.

Meanwhile, a clinical trial from that same year discovered that burdock could help to fight H. pylori infection, a common cause of stomach ulcers and general inflammation of the stomach lining that can lead to bloating.

Another carminative of note is a healthy spice you likely already have in your pantry: cinnamon. To make a quick, homemade cinnamon tea for bloat relief, simply mix hot water with either ground cinnamon or simmer cinnamon sticks in water for 10 to 15 minutes.

Its benefits will be amplified if you also mix cinnamon with one or two of the other herbs on this list.