The Best Essential Oils for Bloating Relief and Digestive Comfort

Hi, I’m Hilary.

For centuries, herbal teas have been the go-to remedy for digestive discomfort. From easing bloating to calming stomach cramps, these soothing infusions offer a gentle, natural solution that works with your body—not against it. For women especially, where hormonal changes often impact digestion, finding relief can feel like reclaiming control over your well-being.

I’ve seen this power firsthand. As someone who has spent years researching and developing products to support hormonal and digestive health—and through my own experience battling bloating during my cycle—I turned to herbs not just as a last resort, but as a daily ritual to calm my gut and rebalance my body. This digestive-supporting tea became a cornerstone of my routine, combining the healing power of cinnamon, cardamom, and nettles to ease discomfort and gently support digestion.

That personal journey inspired the creation of The Digestive Herbata, a blend crafted with these powerful herbs to help women find the same sense of relief and connection with their bodies.

In this guide, we’ll explore some of the best herbal teas for bloating relief and how they can help you feel lighter, calmer, and more in tune with your wellbeing.

How Essential Oils Help Relieve Bloating

Essential oils contain concentrated plant compounds that work with your body to address the root causes of bloating. Here’s how they help:

1. Relaxing Digestive Muscles

Many essential oils, like peppermint and ginger, contain antispasmodic properties that relax the muscles of the digestive tract, helping to ease cramping and discomfort.

2. Reducing Gas and Improving Motility

Certain oils stimulate digestion, helping food move smoothly through your system and reducing the buildup of gas.

3. Calming Inflammation

Oils with anti-inflammatory properties, like chamomile, soothe the gut lining, reducing bloating caused by irritation.

4. Supporting Stress Relief

Since stress plays a major role in bloating, the calming effects of aromatherapy can help ease tension and support gut health through the gut-brain connection.

The Best Essential Oils for Bloating Relief

Here are the top oils I recommend for soothing bloating and improving digestion:

1. Peppermint Oil

Peppermint oil is one of the most effective oils for bloating relief. Its active compound, menthol, has antispasmodic properties that relax the digestive muscles and reduce gas.

• How to Use:

• Add a drop to a carrier oil (like coconut or almond oil) and massage it onto your abdomen in a clockwise motion.

• Inhale peppermint oil through a diffuser to ease nausea or tension.

2. Ginger Oil

Ginger is a powerful digestive aid that reduces inflammation, stimulates digestion, and relieves nausea.

• How to Use:

• Dilute a few drops with a carrier oil and apply to your stomach for quick relief.

• Add 1–2 drops to a bowl of steaming water, cover your head with a towel, and inhale deeply for soothing aromatherapy.

3. Fennel Oil

Fennel oil is known for its ability to reduce gas and improve gut motility. It’s particularly helpful for bloating caused by sluggish digestion.

• How to Use:

• Mix with a carrier oil and gently massage onto your abdomen after meals.

• Add a few drops to a diffuser for a calming, digestive-supporting atmosphere.

4. Chamomile Oil

Chamomile’s anti-inflammatory and calming properties make it a great choice for easing digestive discomfort and stress-induced bloating.

• How to Use:

• Combine with a carrier oil and massage onto your stomach to reduce cramping.

• Add a few drops to a warm bath to relax both your body and mind.

5. Lemon Oil

Lemon oil stimulates digestion and supports liver detoxification, making it a great option for easing bloating caused by poor digestion.

• How to Use:

• Add 1–2 drops to a diffuser to promote digestion and refresh your space.

• Dilute with a carrier oil and apply topically to your stomach for gentle relief.

How to Safely Use Essential Oils for Bloating

Essential oils are highly concentrated and should be used with care. Here are a few safety tips:

1. Always Dilute: Essential oils should be diluted with a carrier oil before applying to the skin to prevent irritation. A good ratio is 1–2 drops of essential oil per teaspoon of carrier oil.

2. Test for Sensitivity: Patch test the oil on a small area of skin before applying it to larger areas.

3. Don’t Ingest Without Guidance: While some essential oils are marketed for internal use, it’s best to consult a healthcare professional before ingesting them.

4. Use High-Quality Oils: Look for 100% pure, therapeutic-grade essential oils to ensure safety and effectiveness.

Pairing Essential Oils with Herbal Remedies

For even better results, pair essential oils with herbal remedies that support digestion. After massaging peppermint or fennel oil onto your stomach, sip on a warm cup of The Digestive Herbata. This blend is packed with gut-soothing herbs like:

• Cinnamon and Cardamom: Stimulate digestion and reduce gas.

• Holy Basil: Eases stress and reduces bloating.

• Nettles: Flushes out water retention for a lighter, more comfortable stomach.

Creating a Digestive Comfort Routine

Here’s a simple evening routine to incorporate essential oils and herbal remedies into your day:

1. After Dinner: Gently massage fennel or peppermint oil onto your abdomen to support digestion.

2. Unwind: Diffuse chamomile or lemon oil in your living space to promote relaxation.

3. Prepare Tea: Brew a cup of The Digestive Herbata and sip slowly while practicing deep breathing or journaling.

Listen to Your Body

Essential oils are a gentle, natural way to ease bloating and support digestion, but everyone’s body is different. Experiment with different oils and methods to find what works best for you. Pair these aromatic remedies with other gut-friendly habits—like sipping on herbal tea, staying hydrated, and eating mindfully—to feel lighter, more comfortable, and in balance.

Your body is always communicating what it needs. With the right tools, you can respond with care and create a routine that supports long-term digestive comfort.

References

1. "The Antispasmodic Effects of Peppermint Oil on the Gut" - Phytomedicine Journal
   https://www.sciencedirect.com/

2. "Ginger Oil for Digestive Health: A Clinical Review" - National Library of Medicine
   https://pubmed.ncbi.nlm.nih.gov/

3. "The Role of Fennel Oil in Reducing Gas and Bloating" - Journal of Gastroenterology
   https://www.gastrojournal.org/

4. "Chamomile’s Anti-Inflammatory Properties for Gut Health" - Advances in Therapy
   https://link.springer.com/

HORMONAL & PROUD

Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life –– The SABI aims to change the narrative around our hormones from one of taboo, embarrassment, and loneliness to awareness and pride. As more than a wellness brand, The SABI offers a carefully-crafted line of products to carry you through your hormonal journey, including rituals, supportive tools, and ancient herbal remedies that have been tested time and time again by women and now come backed by medicine. The SABI is a blend of science and nature conceived by women who have experienced the joys and deep struggles of bringing a child into the world, the pains of a heavy, difficult period, miscarriage, and difficulty conceiving.

We offer you an invitation to get to know your body and its cycles better –– an invitation to really understand what is going on inside. Learn to use your hormonal cycle to your advantage no matter your stage of life, and know that you can support and balance your hormone levels. Look for the right sources of information. Know that there is help, and know that you’re supported.

DISCLAIMER

The SABI blog and articles are not meant to instruct or advise on medical or health conditions, but to inform. The information and opinions presented here do not substitute professional medical advice or consultations with healthcare professionals for your unique situation.