The Institute for Natural Medicine is recommending dietary changes, herbs, probiotics, digestive enzymes, exercise and stress management as potential approaches to bloating, while emphasizing that persistent symptoms can have multiple underlying causes and may require medical evaluation.
By yourNEWS Media Newsroom.
The Institute for Natural Medicine is highlighting a range of food, herbal and lifestyle approaches that may help relieve bloating, pointing to growing interest in treatments aimed at digestive function rather than short-term symptom suppression alone.
Bloating can result from excess intestinal gas, altered digestion, food intolerances, constipation and changes in gut bacteria, among other causes. According to a report from NaturalNews.com, persistent bloating is increasingly being discussed as a possible sign of broader problems involving diet, the gut microbiome or stress rather than simply an occasional digestive nuisance.
The report also links modern diets high in processed foods, refined sugars and artificial additives with disruption of the intestinal microbiome, potentially contributing to gas production and inflammation. Institute officials said their recommendations combine traditional herbal practices with contemporary nutritional approaches intended to support digestive health over time.
Herbal Remedies for Bloating
Peppermint is among the best-known herbal approaches discussed in the report.
Peppermint oil has been studied for its ability to relax smooth muscle in the gastrointestinal tract, a mechanism that may help reduce abdominal discomfort and distension. Mint itself has a long history of traditional use for digestive complaints.
Ginger and fennel are also commonly used after meals for gas, fullness and digestive discomfort. Ginger may help promote gastric emptying, while peppermint can reduce intestinal muscle spasms.
Traditional practitioners frequently recommend consuming these herbs as teas or, in some cases, formulated capsules. The appropriate form and amount may depend on the individual, the severity of symptoms and other health considerations.
Other herbal teas traditionally used for flatulence include catmint, chamomile and lemon balm. Dill and fennel are also used when gas and discomfort appear to originate farther along the intestinal tract.
Many of these herbs are described as carminatives, meaning they have traditionally been used to reduce or facilitate the passage of intestinal gas.
Dietary Adjustments
Diet is another major focus of the recommendations.
The report advises identifying foods that consistently trigger symptoms rather than treating all bloating the same way. One strategy is a structured elimination diet, including a low-FODMAP approach in appropriate patients.
Low-FODMAP diets have been extensively examined in people with irritable bowel syndrome, or IBS, a digestive disorder commonly associated with abdominal pain, bloating, constipation and diarrhea. Estimates cited in the report suggest approximately 45 million Americans experience IBS.
The report also recommends gradually increasing soluble fiber when appropriate rather than making abrupt dietary changes, which can sometimes worsen gas temporarily.
Reducing carbonated beverages may help people who experience bloating from swallowed air or excess gas, while limiting very salty foods may reduce fluid retention that can contribute to a sensation of abdominal fullness.
Meal habits may matter as well.
Nutrition experts recommend eating more slowly, chewing food thoroughly and considering smaller meals rather than consuming large quantities at once. Eating rapidly can increase the amount of air swallowed, while eating under significant stress may interfere with normal digestive processes.
The report encourages people experiencing recurrent gas to consider not only what they eat but also how quickly and under what circumstances they eat.
Probiotics and Digestive Enzymes
Changes in the gut microbiome are another area being investigated in connection with chronic bloating.
The Institute pointed to research involving probiotic organisms including Bifidobacterium and Lactobacillus. Certain strains have been studied for their ability to influence intestinal bacteria and potentially reduce gas or other digestive symptoms.
The effects of probiotics can vary considerably depending on the particular organism, dose and underlying cause of a person’s symptoms, however, meaning that benefits associated with one strain cannot automatically be attributed to all probiotic products.
Digestive enzymes may also be useful for particular foods.
Alpha-galactosidase, for example, helps break down certain complex carbohydrates found in foods such as beans and some vegetables before intestinal bacteria ferment them and generate gas.
The report also discusses impaired intestinal function and microbial imbalance as possible contributors to incomplete digestion. It cited so-called “leaky gut,” a term commonly used to describe increased intestinal permeability, while emphasizing the broader importance of normal digestion and microbial balance.
According to experts cited in the report, some probiotic or digestive interventions may require consistent use over a period of weeks before their effects can be adequately evaluated rather than being taken only when symptoms appear.
Lifestyle and Alternative Therapies
Physical movement can provide another relatively simple approach to digestive discomfort.
Walking and yoga may stimulate gastrointestinal movement and help trapped gas travel through the digestive tract. Regular moderate exercise has also been associated with faster intestinal transit.
Long-term moderate weight training may shorten the amount of time food and waste remain in the intestines, according to research cited in the report. Maintaining healthy intestinal transit has also been associated with colon health and a reduced likelihood of conditions linked with prolonged transit times, including diverticular disease.
The Institute also discussed abdominal massage and acupuncture as possible complementary approaches. Evidence supporting those therapies for bloating remains preliminary, and additional research is needed to establish how effective they are and which patients are most likely to benefit.
Stress reduction represents another component of the recommendations because communication between the brain and digestive system can affect gastrointestinal function.
Breathing exercises and other relaxation practices may help some people whose symptoms worsen during periods of tension or anxiety.
Traditional Chinese Medicine practitioners have similarly used movement and acupressure techniques for digestive discomfort, including bloating and abdominal cramping after unusually heavy meals.
Conclusion
The Institute for Natural Medicine’s recommendations reflect an individualized approach to bloating rather than treating the symptom as a single condition with one solution.
Peppermint, ginger, fennel and other herbs may provide relief for some people, while others may respond more effectively to dietary changes, probiotics, digestive enzymes, physical activity or stress reduction.
The report also emphasizes a broader return to whole foods and reduced reliance on ultra-processed products as one possible way to support normal digestive function.
Individual responses can differ substantially, however, and persistent bloating can sometimes be associated with medical conditions requiring diagnosis rather than self-treatment.
People with underlying health conditions or those taking prescription medications are advised to consult a health care professional before beginning new supplements, concentrated herbal products or significant dietary regimens.
Researchers continue to investigate the mechanisms behind traditional digestive remedies and determine which interventions have the strongest clinical evidence. For people with otherwise uncomplicated symptoms, the Institute’s recommendations offer several non-pharmaceutical approaches that may be considered as part of a broader effort to improve digestive comfort and gut health.
Explainer Infographic
Comments