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Digestive Disorders
12 Home Remedies for Gas and Bloating
Nicole
Most of us have experienced the discomfort of gas or stomach bloating on occasion, but there's no need to let it get the better of you. While there are many different causes of gas or a bloated stomach, it often occurs when the body struggles to break down food after meals. Fortunately, we know more than ever before about maintaining a healthy digestive system and there are an assortment of different treatments you can try at home.
Read to discover our top home remedies for gas and bloating...
De-stress
Stress and anxiety upset the balance of hormones and neurotransmitters that play important roles in normal digestion. As a result, food isn't digested properly, leading to the creation of gas and bloating. Anxiety also increases the speed of breathing, which causes you to swallow more air than normal. Certain stress-related habits may increase the likelihood of bloating, such as the tendency to reach for caffeinated or carbonated drinks, and chew gum. Take steps to reduce stress and relax on a daily basis.
Look at Your Eating Habits
Try to avoid eating habits that cause you to swallow excess air, such as chewing gum, using straws, smoking, and talking whilst eating. Always ensure that you eat slowly and chew your food thoroughly to make it easier for the body to digest, and try to avoid large gaps between meals. Also, avoid eating fruits straight after a meal as these are gas forming and will likely increase bloating.
Watch Your Diet
Overeating is one of the most common causes of gas and bloating and for people with food intolerances or coeliac disease. Limit your consumption of fatty, spicy, or salty foods as much as possible. Carbohydrates can cause the body to retain water, so these should be avoided in the evening to avoid a bloated belly in the morning. Artificial sweeteners can also be hard for the body to digest and some people find they increase bloating, while the bubbles in carbonated drinks can also be problematic.
Eat Potassium-Rich Foods
Bloating isn't always caused by excess gas. In certain cases, it may be triggered by high sodium (salt) intake, which increases fluid retention around the belly. Potassium helps to counter the effects of sodium so eat potassium rich foods on a daily basis to help balance fluids levels in the body. Good sources of potassium include bananas, mangos and spinach.
Be Aware of Common Culprits
Certain healthy foods may also increase the risk of bloating. While these shouldn't be avoided completely, it may be worth eating them in moderation to reduce bloating. Common culprits include beans, onions, broccoli, cabbage, cauliflower, peaches, prunes, lentils, corn and dairy products. Eating lots of fibre without drinking an adequate amount of water can also result in bloating and constipation.
Add Ginger
Ginger encourages the emptying of the stomach and speeds up digestion. The root contains gingerols and shogaols, which also help to soothe and relax the intestinal muscles and reduce spasms. Add a slice of fresh ginger root to a cup of hot water for 10 minutes and drink before and after meals. Alternatively, simply add ginger to meals or take a daily ginger supplement.
Take Probiotics for IBS
Many people with irritable bowel syndrome (IBS) suffer from bloating, which can be aggravated by stress or certain foods. An imbalance of good and bad bacteria in the digestive tract is another common cause of IBS and bloating, along with constipation, diarrhoea, and flatulence. Probiotics are good bacteria that produce enzymes to support the digestion of problem foods such as starch and dairy.
Prepare for Each Menstrual Cycle
For many women, the monthly menstrual cycle causes fluid retention and bloating, among other symptoms. A combination of calcium and magnesium have been shown to relieve bloating associated with PMS, so ensure you get enough prior to the start of each cycle. Aim for 1200mg of calcium and 400mg of magnesium on a daily basis.
Exercise Daily
Inactivity is a common cause of bloating, so try to keep active every single day. A simple 20-minute walk after lunch can get food moving through the digestive tract and prevent the buildup of gas. Working up a sweat also helps to release fluids. If you are new to exercise or have recently amped up your regime, you may find that workouts prompt bloating. However, the post-workout bloat should disappear after a couple of weeks as the body adjusts to the new routine.
Drink Plenty of Water
When the body is dehydrated it starts to retain water, which can cause the stomach to swell. Make sure you drink at least 2 litres of water each day to flush out toxins that may cause bloating and constipation. Herbal teas can also be beneficial, but you should avoid fizzy drinks that will likely exacerbate the problem.
Consume Peppermint
Peppermint leaves contain menthol oil, which acts as an antispasmodic to relax the digestive tract and support the passage of food and air through the stomach. Drink a cup of hot peppermint tea after each meal to get things moving, and add honey to taste. Or, take a daily peppermint supplement for sustained relief.
Check Your Medication
Certain medicines can result in stomach upsets that lead to gas and bloating, particularly aspirin, antacids, and the combined contraceptive pill. However, under no circumstances should you stop taking prescribed medications without seeking medical advice. If bloating is severe, speak with your doctor to discuss any potential alternatives, and use the steps above to relieve the side effects.
Benefits of Ginger
Ginger root is world renowned for its culinary uses, aromatic smell and strong flavour. This delicious and highly popular spice was first discovered...
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In the UK, men on average die four to six years earlier than women, have a life expectancy of 79.1 years, are significantly less likely to attend routine health screenings, are more likely to delay seeking medical attention for concerning symptoms, and face higher rates of cardiovascular disease, type 2 diabetes, liver disease, and suicide.
The dietary patterns, movement habits, sleep, stress management, and relationship with healthcare that men establish can have a profound influence on health outcomes across the lifespan.
Cardiovascular Health
Cardiovascular disease is the leading cause of premature death in men in the UK, and men develop it on average ten years earlier than women. The protective effect of oestrogen that delays cardiovascular disease in premenopausal women does not apply to men, meaning that risk accumulates from earlier in adulthood.
The key modifiable risk factors for cardiovascular disease include:
high blood pressure
elevated LDL cholesterol
high triglycerides,
insulin resistance,
smoking
excess visceral adiposity
physical inactivity
chronic stress
poor sleep
alcohol use and diet quality
Most of these can be influenced by nutrition and lifestyle, meaning that the everyday choices men make have a significant and compounding effect on their long-term cardiovascular risk.
Dietary patterns most strongly associated with reduced cardiovascular risk include:
Mediterranean diet
diets rich in vegetables and fruit
wholegrains
legumes
olive oil
nuts
oily fish
Focus should fall on predominantly whole food dietary patterns that are balanced, high in fibre and low in saturated fats.
Specific nutrients with the strongest cardiovascular evidence include omega-3 fatty acids, which reduce triglycerides and inflammation, soluble fibre from oats, barley, chia seeds, legumes, certain vegetables and fruit, which reduces LDL cholesterol, potassium from vegetables and fruit, which supports healthy blood pressure, and extra virgin olive oil for its anti-inflammatory properties.
In the UK, men are encouraged to have regular blood pressure and cholesterol screenings from their forties onward, and earlier for those with a family history of cardiovascular disease. Many men have elevated cardiovascular risk markers like LDL cholesterol for years before any symptoms arise, making regular monitoring genuinely important rather than optional.
Type 2 Diabetes and Metabolic Health
Men are at higher risk of type 2 diabetes than women at equivalent body weights, partly due to the tendency of men to accumulate visceral fat (fat around the internal organs) rather than subcutaneous fat (fat beneath the skin).
Visceral adiposity is metabolically active and drives insulin resistance, inflammation, and cardiovascular risk in ways that subcutaneous fat does not to the same degree.
Type 2 diabetes is largely preventable and in its early stages often reversible through dietary and lifestyle change. The evidence for dietary approaches to improving insulin sensitivity and metabolic health consistently points toward reducing refined carbohydrate and added sugar intake, increasing dietary fibre, eating regular meals with adequate protein, fibre and fat to moderate blood glucose response, and regular physical activity.
Waist circumference is a more informative marker of metabolic risk than body weight or BMI alone. A waist circumference above 94cm in men is associated with increased metabolic risk, and above 102cm with substantially elevated risk.
This is worth knowing not as a point of shame, but as a practical piece of health information that is easy to measure and track.
Dietary quality improvements, increased physical activity, and better sleep can all improve insulin sensitivity and reduce visceral fat independently of changes in overall body weight.
Prostate Health
According to Cancer Research, 1 in 6 men in the UK will be diagnosed with prostate cancer in their lifetime. When detected early, it is one of the most survivable cancers and so regular screening is particularly important for men over 50 and men with a family history of prostate cancer or with Black African or Caribbean heritage.
In epidemiological research, those who consume diets rich in lycopene, an antioxidant that gives fruits and vegetables like tomatoes, pink grapefruit and watermelon their red pigment, has been linked to a reduced risk of prostate cancer, though evidence is mixed.
Lycopene is significantly more bioavailable from cooked or processed tomatoes than raw, with tomato paste, passata, and canned tomatoes providing more absorbable lycopene than fresh tomatoes.
The overall dietary pattern matters more than any single nutrient. Higher vegetable, fruit and wholegrains intake, adequate zinc, and a predominantly whole food dietary pattern are associated with better prostate health outcomes. Diets high in processed meat and very high in saturated fat are associated with modestly increased risk in large prospective studies.
Testosterone and Hormonal Health
Testosterone levels in men decline gradually from the mid-thirties onward, with research suggesting an average decline of around 1 to 2% per year after age 40. This is a normal part of aging, but the trajectory and rate of decline are influenced by lifestyle factors, meaning that the choices men make in their thirties and forties meaningfully affect their hormonal health in their fifties and beyond.
Several nutritional and lifestyle factors are associated with better testosterone status. Adequate zinc intake is directly relevant: zinc is essential for testosterone synthesis, and deficiency is associated with reduced testosterone levels.
Good sources include shellfish, pumpkin seeds, and legumes. Adequate dietary fat intake, particularly from monounsaturated and saturated fat sources in moderate amounts, supports testosterone production, as testosterone is synthesised from cholesterol.
Vitamin D deficiency, which is widespread in the UK, is associated with lower testosterone levels so correcting any deficiency may improve testosterone status. Maintaining adequate vitamin D year-round through blood work to assess levels and supplementation when needed can therefore be relevant to hormonal health.
Chronic stress elevates cortisol, which directly suppresses testosterone production. This is one of several reasons why stress management is not separate from men's hormonal health but integral to it.
Sleep is equally relevant: testosterone is primarily produced during sleep, and research has found that even one week of sleeping five hours per night reduces testosterone levels by approximately 10 to 15% in young men, a reduction equivalent to ageing ten to fifteen years.
Sleep and Sleep Apnoea
Sleep affects testosterone, cardiovascular health, metabolic function, immune resilience, cognitive performance, emotional regulation, and physical recovery.
Sleep apnoea, a condition in which breathing repeatedly stops and starts during sleep, is significantly more common in men than in women, and is associated with fatigue, poor cognitive function, elevated cardiovascular risk, and reduced testosterone. It is frequently undiagnosed because the primary symptom is snoring combined with daytime sleepiness, which many men normalise. If you or your partner have noticed loud or irregular snoring combined with daytime fatigue, discussing this with a GP is worthwhile.
Seven to nine hours of quality sleep per night is the evidence-supported range for most adults. Consistent sleep and wake times, a cool dark bedroom, limiting alcohol, avoiding caffeine after midday, and managing stress are the most consistently evidence-supported sleep hygiene strategies.
Alcohol
Men in the UK drink more alcohol on average than women and are more likely to drink at hazardous or harmful levels. The NHS guidelines recommend no more than 14 units of alcohol per week spread across at least three days, with alcohol-free days each week.
Alcohol at higher intake levels is associated with liver disease, several cancers including colorectal and liver cancer, cardiovascular disease, high blood pressure, depression, cognitive decline, impaired sleep, reduced testosterone, and reduced fertility.
The relationship between alcohol and health is not linear, and while low-level drinking has historically been associated with some cardiovascular benefits, more recent research applying Mendelian randomisation methods suggests that even moderate drinking carries some increased risk.
This is not about prohibition. It is about honest awareness that alcohol is one of the most significant modifiable risk factors for serious health conditions in men, and that staying within recommended guidelines meaningfully reduces long-term risk.
Engaging With Healthcare
One of the most impactful things men can do for their long-term health is engage proactively with healthcare rather than reactively. This means attending NHS health checks when invited (available to those aged 40 to 74), discussing blood pressure, cholesterol, and blood glucose screening with a GP, being aware of bowel cancer screening (offered to those over 60 in the UK), having conversations about prostate health from the mid-forties onward for those with risk factors, and not dismissing symptoms or delaying seeking help when something feels wrong.
Testicular cancer is the most common cancer in men aged 15 to 49 afd is highly treatable when caught early. Regular self-examination and prompt reporting of any lumps or changes to a GP are important habits. Skin cancer rates are higher in men partly due to lower rates of sun protection, and regular skin checks for changing moles or lesions are worthwhile.
Mental Health
Men are less likely to seek help for depression and anxiety, less likely to discuss emotional difficulties with friends or family, and more likely to manage distress through avoidance, alcohol, or other external coping strategies rather than directly addressing the underlying issue. These patterns can have devastating consequences when unaddressed, and they are deeply connected to social norms around masculinity that equate emotional expression with weakness.
The most important message regarding men's mental health is to reach out. To your GP, to a therapist, to a trusted friend, to a helpline and to engage in psychological therapies like CBT and ACT for mental health support.
Closing Thoughts
Men's health is shaped by the accumulation of daily choices across decades: what is eaten, how much movement happens, how sleep is prioritised, how stress is managed, how much alcohol is consumed, and whether medical or mental health care is sought when needed.
None of these are binary or all-or-nothing. Small, consistent improvements in multiple areas compound meaningfully over time.
This article is for educational purposes only and does not replace the advice of a qualified healthcare or nutrition professional. If you're experiencing persistent or severe symptoms, please consult your healthcare provider.
Sources:
https://www.nmcd-journal.com/article/S0939-4753(23)00385-X/fulltexthttps://pmc.ncbi.nlm.nih.gov/articles/PMC6906176/https://pmc.ncbi.nlm.nih.gov/articles/PMC11958419/https://www.sciencedirect.com/science/article/abs/pii/S0960076021000716?via%3Dihubhttps://pmc.ncbi.nlm.nih.gov/articles/PMC8743653/https://www.sciencedirect.com/science/article/pii/S2949789225000881https://onlinelibrary.wiley.com/doi/10.1111/1467-9566.13257
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