10 Science-Backed Remedies for Bloating Relief: Feel Lighter Fast

The SABI on 02/07/2025

Bloating is a signal, not an inevitability. When you support your body with the right tools—like hydration, movement, and herbal remedies—you can find lasting relief.

10 Science-Backed Remedies for Bloating Relief: Feel Lighter Fast

Bloating isn’t just an inconvenience—it’s a physiological response often linked to digestion, gut microbiota imbalances, and hormonal fluctuations. For women, bloating frequently occurs due to shifts in oestrogen and progesterone levels throughout the menstrual cycle. Rising oestrogen can cause water retention, while progesterone slows digestion, leading to that uncomfortable, distended feeling.

I’ve been there—trying everything from fad diets to quick fixes, only to feel that nothing really worked long-term. But here’s what I’ve learned: bloating is a signal, not an inevitability. When you support your body with the right tools—like hydration, movement, and herbal remedies—you can find lasting relief.

One natural solution is The Digestive Herbata, crafted with ingredients like cinnamon, cardamom, vervain, moringa, stinging nettles, oat straw, and holy basil. These botanicals have science-backed properties that aid digestion and reduce bloating. Here are 10 quick remedies grounded in both research and natural wisdom to help you feel lighter, fast.

1. Sip on Herbal Teas That Support Digestion and Hormonal Balance

Herbal teas are more than a comforting ritual—they can actively support digestion. The ingredients in The Digestive Herbata have evidence-backed benefits:

Cinnamon: Contains cinnamaldehyde, shown to enhance gastric emptying and reduce gas buildup.
Cardamom: Rich in compounds like 1,8-cineole, which helps ease gut inflammation and improve motility.
Vervain: Acts as a natural antispasmodic, relaxing the digestive tract to relieve cramping.
Moringa: High in antioxidants like quercetin, which reduces inflammation and supports metabolic health.
Stinging Nettles: A natural diuretic that reduces water retention—a key bloating culprit.
Oat Straw: Soothes the gut lining, potentially benefiting individuals with irritable bowel symptoms.
Holy Basil (Tulsi): An adaptogen that reduces cortisol levels, which can otherwise trigger stress-related bloating.

Enjoy a warm cup after meals or during bloating episodes for gentle relief.

2. Add Gentle Movement After Meals

Research shows that light physical activity post-meal can stimulate digestion. A 10–15 minute walk increases gastrointestinal motility, helping move gas through the digestive tract and reducing discomfort. Yoga poses like “Wind-Relieving Pose” (Pavanamuktasana) are also effective for releasing trapped gas.

3. Hydrate Smartly

Dehydration leads to water retention, ironically worsening bloating. Aim to sip water consistently throughout the day. Adding lemon or cucumber boosts hydration and provides flavonoids that support digestion. Herbal teas, such as The Digestive Herbata, hydrate while offering anti-bloating benefits.

4. Incorporate Digestive Spices into Your Meals

Cinnamon and cardamom aren’t just aromatic—they actively support gut health:

Cinnamon has been shown to reduce fermentation in the gut, a common cause of gas.
Cardamom aids bile secretion, improving fat digestion and reducing bloating after rich meals.

Add these spices to porridge, teas, or smoothies for both flavour and function.

5. Support Your Gut with Probiotics

Probiotics help balance gut bacteria, crucial for reducing bloating caused by dysbiosis. Fermented foods like yogurt, kefir, kimchi, and sauerkraut are rich in Lactobacillus and Bifidobacterium strains, known to improve digestion and reduce gas production.

6. Practice Yoga Poses That Relieve Gas

Certain yoga poses promote better digestion:

Child’s Pose (Balasana): Calms the nervous system, reducing stress-induced bloating.
Seated Forward Fold (Paschimottanasana): Gently compresses the abdominal area, encouraging gas release.
Knees-to-Chest Pose (Apanasana): Known as the "wind-relieving pose" for a reason—it helps move trapped gas.

7. Identify and Avoid Common Trigger Foods

Bloating triggers vary but commonly include:

Carbonated beverages: Introduce excess air into the digestive system.
High-sodium foods: Cause water retention.
Artificial sweeteners (e.g., sorbitol, xylitol): Ferment in the gut, producing gas.

Keep a food diary to identify personal triggers. Focus on whole, unprocessed foods that support digestion.

8. Add Moringa-Rich Foods to Your Diet

Moringa is packed with fibre and antioxidants, both of which support digestive health. Fibre regulates bowel movements, while antioxidants like quercetin reduce gut inflammation. Enjoy moringa in smoothies, salads, or as part of The Digestive Herbata.

9. Use Heat Therapy for Immediate Comfort

Applying a warm compress or heating pad to your abdomen increases blood flow, relaxing the muscles of the gastrointestinal tract. This simple method can ease cramping and help trapped gas pass more easily.

10. Manage Stress to Support Digestive Health

Chronic stress triggers the “fight or flight” response, which slows digestion and contributes to bloating. Stress also elevates cortisol levels, increasing water retention. Incorporate mindfulness practices like:

Meditation: Shown to improve gut motility and reduce IBS symptoms.
Breathwork: Deep diaphragmatic breathing stimulates the vagus nerve, promoting digestive function.
Adaptogenic herbs: Ingredients like holy basil in The Digestive Herbata help regulate cortisol, easing stress-related bloating.

Feel Lighter, Naturally

Bloating doesn’t have to be a daily struggle. By combining these science-backed strategies with the natural power of The Digestive Herbata, you can support your digestive health and find lasting relief. Whether you’re sipping herbal tea, stretching into a yoga pose, or simply staying hydrated, these small changes create a big difference in how you feel—lighter, more comfortable, and more in tune with your body.