How to Cure Bloating Without Medication: Natural Tips for a Happier Gut

If you’ve ever felt like your belly was a balloon ready to burst, you know how uncomfortable and frustrating bloating can be. The good news is that you don’t need to rely on medication to find relief. There are plenty of natural remedies and lifestyle changes that can help you beat the bloat and feel more comfortable in your skin.

How to Minimize or Cure Bloat

1. Mind Your Diet

The foods you eat play a significant role in how your digestive system functions. Here are some dietary tips to help reduce bloating:

  • Avoid Gas-Producing Foods: Some foods are known to cause gas and bloating. These include beans, lentils, broccoli, cabbage, onions, and carbonated drinks. Limit these foods if you notice they trigger bloating.
  • Incorporate Anti-Bloating Foods: Include foods that help reduce bloating, such as ginger, peppermint, fennel, and pineapple. These foods can aid digestion and reduce gas.
  • Stay Hydrated: Drinking plenty of water helps keep your digestive system moving smoothly. Aim for at least 8 glasses of water a day.

2. Optimize Your Gut Health

A healthy gut is crucial for preventing bloating. Here’s how you can support your gut health naturally:

  • Probiotics: Consuming probiotic-rich foods like yogurt, kefir, sauerkraut, kimchi, and miso can help maintain a healthy balance of gut bacteria, reducing bloating and improving digestion. (My favorite brand, Purium, has a fantastic Probiotic blend that I recommend to anyone taking steps to heal their gut! Use my code PLANTABYGIA to save at checkout!)
  • Prebiotics: Foods rich in prebiotics, such as garlic, onions, leeks, asparagus, and bananas, feed the good bacteria in your gut and support a healthy digestive system.
  • Fiber Intake: Gradually increase your intake of dietary fiber from fruits, vegetables, and whole grains to prevent constipation and bloating. Just remember to increase fiber slowly to avoid gas and discomfort.

3. Stay Active

Regular physical activity can help keep your digestive system functioning properly and reduce bloating:

  • Walking: A simple walk after meals can aid digestion and prevent bloating.
  • Exercise Routine: Incorporate regular exercise into your daily routine to improve overall digestion and reduce stress.
  • Specific Exercises: Gentle exercises like stretching, yoga, and pilates can help release gas and reduce bloating.

4. Herbal Teas

Certain herbal teas can help soothe your digestive system and reduce bloating:

  • Peppermint Tea: Known for its ability to relax the digestive muscles, peppermint tea can help reduce bloating and gas.
  • Ginger Tea: Ginger has anti-inflammatory properties and can help speed up digestion, reducing bloating.
  • Fennel Tea: Fennel seeds have been used for centuries to relieve bloating and gas. A cup of fennel tea can help ease digestive discomfort.

5. Monitor Food Intolerances

Food intolerances can cause significant bloating and discomfort. Common culprits include lactose, gluten, and certain FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). Here’s how to manage them:

  • Elimination Diet: Consider an elimination diet to identify any food intolerances. Remove suspected foods from your diet for a few weeks, then gradually reintroduce them one at a time to see how your body reacts.
  • Keep a Food Diary: Track what you eat and any symptoms you experience to help pinpoint which foods may be causing bloating.

6. Try Natural Supplements

While it’s best to get nutrients from food, certain natural supplements can help reduce bloating:

  • Digestive Enzymes: These can help break down food more effectively, reducing bloating and gas.
  • Biome Medic: Supports a Healthy Gut Microbiome (Code: PLANTABYGIA to save)
  • Advanced Probiotic BlendNutritional Supplement with probiotic microorganisms  (Code: PLANTABYGIA to save)


Bloating can be uncomfortable and frustrating, but you don’t have to rely on medication to find relief. By making mindful changes to your diet, staying active, and incorporating natural remedies, you can cure bloating and enjoy a happier, healthier gut. Remember, it’s all about finding what works best for you and making small, sustainable changes that support your overall well-being.

I help women all around the country take control of their bodies, reduce bloating, lose weight, heal their guts, and get healthy. If you’re struggling with poor gut health or bloating, let’s chat!

Send me a message to get started

Continue Reading

When it comes to burning fat, many people immediately think of cardio workouts like running or cycling. But did you know that

If you’ve been noticing more hair on your brush or pillow lately, you’re not alone. Hair loss is a common issue that

When you’re strolling down the aisles of your favorite grocery store, do you ever take a moment to read the ingredients on

Subscribe to the Planta Newsletter

Don't miss out on healthy recipes, guides, and promotions