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4 Natural Home Remedies for an Upset Stomach, According to a Dietitian

Four different types of stomachaches and easy ways to help find relief for each.

Tamara Duker Freuman, M.S., RD, CDN, is a nationally regarded expert in dietary management of digestive conditions, with over 12 years of clinical experience in leading New York City gastroenterology practices. She helps over 1,000 patients per year through her clinical work.

We've all experienced the occasional upset stomach—pain, bloating , belching or cramping—and we often know exactly why we wound up in the situation. An excessive intake of fried or high-fat meals, drinking alcohol or going to bed too soon after eating: any (or all) of these can cause a stomachache to pop up. Still, while we might know what causes gastrointestinal (GI) symptoms, we sometimes find ourselves doing it anyway.

So when an ounce of prevention is long past being an option, what can we do to relieve an already-upset stomach? Many over-the-counter medications offer quick relief, but these tried-and-true home remedies can also be effective go-to solutions. Here are a few different types of stomachaches, plus easy ways to help find relief for each.

The Fastest Ways to Relieve Your Stomach Pain

For bloating and gas: sip some seltzer.

People commonly assume that carbonated beverages are a leading cause of painful bloating, but that's not necessarily true for everyone. Carbonation often makes us burp, and burping is the fastest way to alleviate stomach pain and upper-abdominal bloating caused by too much-trapped gas. Remember those Alka-Seltzer commercials from the 1970s with the famous "plop, plop, fizz, fizz" tagline? A study published in 2020 in Minerva Gastroenterology confirmed that carbonated water, known as mineral water in many countries, can indeed be helpful for some people with dyspepsia—aka uncomfortable indigestion. For most of us, seltzer will do the trick just fine.

For Acid Reflux: Try Baking Soda in Water

Got acid indigestion, and you've run out of antacids? Try mixing ½ teaspoon of baking soda with 4 ounces of water for a homemade antacid tonic that should help neutralize acid reflux within minutes. Baking soda, also known as sodium bicarbonate, chemically reacts to acids on contact, neutralizing them and producing carbon dioxide as a byproduct. It's important to note that antacids don't stop acid reflux per se, but they help ensure that the pH of the reflux is non-acid, making it a lot less painful.

For Nausea: Chew on Ginger

Ginger root is one of the better-studied natural remedies for stomach upset, particularly nausea. It's known that ginger might be beneficial in relieving nausea in pregnancy , chemotherapy patients and people experiencing nausea and vomiting after surgery, per a 2020 article published in The Journal of Nutritional Biochemistry . Its efficacy for abdominal pain and/or nausea seems to derive from a compound called gingerol, which has antispasmodic and muscle-relaxing effects. This suggests that nausea caused by indigestion can also be eased with ginger.

You can get ginger in the form of tea, ginger chews or real ginger ale— though, without standardized dosing, you may need to experiment with what an effective form and dose are for you. Consult your healthcare provider before supplementing with concentrated ginger extract, especially if you take medications with a blood-thinning effect.

For Over-Fullness: Find Some Fennel

If you frequent Indian restaurants, you may have noticed that many offered candy dishes filled with brightly colored little candied nuggets by the exit. These may have been candy-coated fennel seeds, traditionally used as a natural digestif to alleviate indigestion or bloating—particularly from overeating. Fennel is a vegetable in the same botanical family as carrots and parsley, and its licorice-flavored seeds have long been associated with alleviating post-meal bloating.

Chewing fennel seeds and sipping fennel tea are common remedies in some Asian cultures while heating herbal poultices with fennel and applying them on the skin has been part of traditional Chinese medicine. Candied fennel seeds and fennel teas are widely available for purchase online. Fennel-derived colic remedies may pose a safety issue for infants. Still, they shouldn't be used without a green light from your child's pediatrician, per a 2020 review published in the International Journal of Pediatrics .

Like many traditional remedies, fennel hasn't been studied much in a scientifically controlled manner in human subjects. However, the literature is full of studies of the digestive effects of fennel oil added to cow and broiler chicken feed and rat and guinea pig chow. But a few randomized, controlled human studies in China have investigated various fennel preparations. A 2015 study published in the Journal of Sichuan University found that fennel tea (5 grams of fennel seeds in about ½ cup of boiling water may help with bowel motility. Even more so, a 2020 publication in Surgery found that heated fennel therapy (500 grams of fennel, heated in a microwave, wrapped in a towel and placed on the belly could promote gastrointestinal motility following abdominal surgery.

The Bottom Line

While time might be what you need to find relief from an uncomfortable stomachache, there are plenty of science-backed home remedies you can try out to help you find relief faster. Whether it's acid reflux or nausea causing your stomachache, bloating or a general feeling of being too full, try out these helpful tips for easing your upset stomach. However, you should be aware that stomach symptoms could indicate more severe conditions. Talk to your healthcare provider if you have consistent stomach pain and other symptoms like nausea and vomiting.

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Home > Digestive > Conditions > 12 Natural Ways to Relieve Upper Abdominal Pain

12 Natural Ways to Relieve Upper Abdominal Pain

In this article:

The upper abdomen is the part of the abdomen below the ribs to the navel area. It includes vital organs such as the stomach, liver, pancreas, and some major blood vessels.

Most cases of abdominal or tummy pain are minor; it could be due to something you have eaten, acidity, or other issues.

However, chronic or severe abdominal pain can be a sign of something more serious such as appendicitis and pregnancy-related issues.

Ways to Get Rid of Upper Abdominal Pain

Here are some effective ways to reduce upper abdominal pain.

1. Drink water

Dehydration is a common cause of stomach pain. Water is lost from the body throughout the day in the form of sweat, urine, etc. It is important to restore this water by drinking 5–8 glasses of water per day. You can also drink fresh fruit juices to keep hydrated.

Dehydration can cause digestive problems such as constipation, which leads to stomachaches. (1)

2. Apply heat

Heat helps relax the stomach muscles and increases blood circulation to the area. It helps provide relief from pain.

A heating pad or warm wet cloth can ease stomach cramps. A hot shower or bath is also useful. You can add Epsom salt to a warm bath for maximum benefit. (2)

The heat can help relax the muscles and relieve cramping.

3. Sip ginger tea

Ginger is widely used as a natural remedy for stomach pain. It helps improve digestion.

Gingerol, the active ingredient in ginger, helps decrease inflammation and provide relief from inflammatory bowel syndrome (IBS) . (3)

You can boil a chopped-up piece of ginger in a glass of water. Strain this solution and add a teaspoon of honey to it. Drink this on an empty stomach every morning.

4. Use castor oil

Castor oil also helps decrease inflammation and remove stomach blockages. It is particularly helpful in appendicitis.

You can apply castor oil topically or consume a few drops orally. Make sure that the castor oil you use is edible oil before consuming.

You can also apply castor oil on the hurting area by pouring a couple tablespoons of castor oil on a piece of cloth and placing it on your abdomen.

5. Drink lemon juice or tea

Lemon has anti-inflammatory properties that help decrease stomach pain. It also contains vitamin C, an immune booster that can help your body fight infections.

Consume fresh lemon juice or lemon tea every morning on an empty stomach to decrease stomach pain and inflammation.

6. Try turmeric

Turmeric is an ancient Ayurvedic remedy for inflammation and pain. It contains an active compound called curcumin, which helps decrease inflammation in the body.

You can drink a golden latte – which is milk with a pinch of turmeric added to it – every morning for stomachache. You can also add a little turmeric powder to most soups, broths, vegetables, etc. (4)

7. Drink peppermint tea

Peppermint tea is another great natural remedy for IBS. It contains antioxidants and anti-inflammatory compounds that help relieve stomachaches.

You can make peppermint tea by boiling a tablespoon of peppermint leaves in a cup of hot water. (5)

8. Brew chamomile tea

Chamomile tea contains potent anti-inflammatory compounds. It has a soothing nature and is commonly used for relieving headaches, stomachaches, and muscle pain. (6)

You can consume a cup of chamomile tea every morning.

9. Consider fennel

Fennel seeds can help provide relief from stomachaches and gas. They are filled with anti-inflammatory properties and antioxidants that can soothe the stomach lining. (7)

You can chew raw fennel seeds or steep them in water to make tea.

10. Use licorice

Licorice is an herb with potent anti-inflammatory properties.

It can help increase the mucus coating of the stomach and prevent irritation of the digestive tissues. It also has a laxative effect on the body.

Steep licorice tea by adding licorice powder to a cup of water and boiling it. (8)

11. Try a combination of black cumin and honey

Black cumin ( Nigella sativa ) or black seed has digestive, laxative, and gastric tonic properties. It is also effective against bloating.

Honey is effective against gastrointestinal issues such as abdominal pain, bloating, and jaundice. It also increases appetite.

In Iran, a mixture of black cumin and honey (called Dosin) is prescribed in traditional and Islamic medicine to treat gastrointestinal symptoms such as abdominal pain, bloating, and diarrhea. (9)

Consume a paste made of one teaspoon of black cumin seed powder and honey. After half an hour, drink some water.

12. Use asafoetida

The herbaceous plant Ferula asafoetida , generally known as hing, belongs to the Umbelliferae family. It is believed to be a medicine that treats spasmodic disorders and helps the stomach expel wind.

It functions as a digestive aid, sedative, and nervine stimulant. Several stomach disorders can be effectively treated with the herb.

Asafetida is among the greatest flatulence cures on the market and a crucial component of a majority of digestive powders. Asafoetida should be dissolved in hot water, and a pad of cloth soaked in it may be used to foment the stomach in cases of flatulence and stomach distension. (10)

Causes of Stomach Pain

A few common causes of stomachache are as follows.

1. Skipping breakfast

Skipping breakfast may cause abdominal pain, so it is important to start your day with a healthy breakfast.

Research data suggest that regular breakfast consumption is associated with a lower risk of IBS, which can cause abdominal issues and an upset stomach . (11)

2. Caffeinated beverages

Doctors warn that drinking caffeinated beverages such as tea or coffee on an empty stomach can cause abdominal pain.

Cigarette smoking can lead to acidity or stomach ulcers. (12)

4. Alcohol consumption

Excessive alcohol consumption can also lead to liver issues, stomachache, etc. (13)

5. Medical conditions

Here are a few medical conditions that can cause chronic abdominal pain:

• Pancreatitis – Pancreatitis causes chronic inflammation and pain in the pancreas . The pain can radiate to the upper stomach and back. Other symptoms of pancreatitis include nausea and vomiting .
• Constipation – Constipation can cause bloating and gas pains . Chronic constipation may lead to sharp pains in the upper abdomen.
• Ulcers – Stomach ulcers can cause stomachache, nausea, vomiting, acidity, etc.
• IBS – IBS is a condition that causes chronic inflammation in the gut. It may also cause diarrhea or constipation. IBS is associated with abdominal pain, which may become worse after meals.
• Liver issues – Liver disorders such as jaundice, liver cancer, and hepatitis can cause pain in the upper-right quadrant of the abdomen. Other causes of pain in the upper-right abdominal area are gallstones, obstruction in the intestines, and pneumonia. (14)

What Foods Can Relieve Stomach Pain?

Here are a few foods that can help relieve stomachaches.

1. BRAT diet

The BRAT diet is a common and simple diet recommended by doctors to provide relief from diarrhea and stomachaches. (15) It consists of bananas, rice, apples, and toast (BRAT).

These foods are loaded with starch that helps bind your stool and does not irritate the stomach lining.

2. High-fiber snacks

Fiber plays an important role in digestion. It encourages the growth of healthy bacteria in the digestive tract. Fiber-rich foods such as apples, pumpkin, flaxseeds, and almonds can be helpful in relieving chronic digestive issues and stomachaches. (16)

Preventive Tips Against Stomachaches

Here are a few tips to prevent stomachaches:

• If you have diabetes, keep your blood glucose levels in check at all times.
• If your stomachache is caused by eating heavy meals, fried foods, etc., you may have acidity. Avoid greasy foods, spicy foods, caffeine, and overeating.
• Exercise regularly to keep your muscles healthy and improve blood flow.
• Do not consume foods that produce gas: chickpeas, red meat, high-sulfur and high-protein foods, etc.
• Increase your fiber intake as it helps improve your digestive health.

When to See a Doctor

See a doctor immediately if you notice any of the following symptoms:

• Difficulty swallowing
• Continuous vomiting
• Blood in the stool or vomit
• Sudden weight loss
• Loss of appetite
• Pale-looking skin or signs of anemia

Upper abdominal pain can be due to a variety of reasons. In most cases, it is benign and will go away with symptomatic treatments such as those listed above.

However, if your pain is severe or frequent, it may be best to visit a doctor for a proper diagnosis. Consult a doctor immediately if your abdominal pain is severe or frequent, it does not let you function normally, you have diarrhea that lasts longer than 5 days, or your stomachache does not relent even after 3 days.

• Popkin BM, D’Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev . 2010;68(8):439-458. doi:10.1111/j.1753-4887.2010.00304.x.
• Petrofsky J, Berk L, Bains G, et al. Moist heat or dry heat for delayed onset muscle soreness. J Clin Med Res . 2013;5(6):416-425. doi:10.4021/jocmr1521w.
• NikkhahBodagh M, Maleki I, Hekmatdoost A. Ginger in gastrointestinal disorders: A systematic review of clinical trials. Food Sci Nutr . 2018;7(1):96-108. Published 2018 Nov 5. doi:10.1002/fsn3.807.
• Peng Y, Ao M, Dong B, et al. Anti-Inflammatory Effects of Curcumin in the Inflammatory Diseases: Status, Limitations and Countermeasures. Drug Des DevelTher . 2021;15:4503-4525. Published 2021 Nov 2. doi:10.2147/DDDT.S327378.
• McKay DL, Blumberg JB. A review of the bioactivity and potential health benefits of peppermint tea (Mentha piperita L.). Phytother Res . 2006;20(8):619-633. doi:10.1002/ptr.1936.
• Miraj S, Alesaeidi S. A systematic review study of therapeutic effects of matricariarecuitta chamomile (chamomile). Electronic physician. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5074766/. Published September 20, 2016.
• Badgujar SB, Patel VV, Bandivdekar AH. Foeniculum Vulgare Mill: A review of its botany, phytochemistry, pharmacology, contemporary application, and toxicology. BioMed research international. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4137549/. Published 2014.
• Bell RF, Moreira VM, Kalso EA, Yli-Kauhaluoma J. Liquorice for pain?. Ther Adv Psychopharmacol . 2021;11:20451253211024873. Published 2021 Jul 16. doi:10.1177/20451253211024873.
• Hashem-Dabaghian F, Agah S, Taghavi-Shirazi M, Ghobadi A. Combination of nigella sativa and honey in eradication of gastric helicobacter pylori infection. Iranian Red Crescent medical journal. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5292131/. Published June 21, 2016.
• Mahendra P, Bisht S. Ferula asafoetida: Traditional uses and pharmacological activity. Pharmacognosy reviews. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3459456/. Published July 2012.
• Zhang C, Zhang J, Wang Y, et al. Association between breakfast consumption frequency and the risk of irritable bowel syndrome among Chinese female college students: A cross-sectional study. Medicine (Baltimore) . 2021;100(41):e27541. doi:10.1097/MD.0000000000027541.
• B; LOMJO. Smoking is associated with several functional gastrointestinal symptoms. Scandinavian journal of gastroenterology. https://pubmed.ncbi.nlm.nih.gov/27160318/.
• Alcoholic liver disease – statpearls – NCBI bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK546632/.
• Abdominal pain – clinical methods – NCBI bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK412/.
• Diarrhea – StatPearls – NCBI BOOKSHELF. https://www.ncbi.nlm.nih.gov/books/NBK448082/.
• Ioniță-Mîndrican CB, Ziani K, Mititelu M, et al. Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review. Nutrients . 2022;14(13):2641. Published 2022 Jun 26. doi:10.3390/nu14132641.
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How To Stop Diarrhea Cramps, Nausea, and Tips for a Sensitive Stomach

Medical reviewed by Amy Rogers, MD MPH FACPM

Preventive Medicine, Public Health, Lifestyle Medicine, Pandemic Response, Global Health

Table of Contents

From urgent bathroom breaks to nausea, gastrointestinal woes like diarrhea and upset tummies can throw our bodies for a loop. So what is diarrhea and upset stomach ? Diarrhea is a digestive issue that kicks our digestive system into overdrive.

It pushes food out of our system too fast, causing loose or watery stools. On the other hand, an upset stomach is a queasy sensation usually experienced with bloating and abdominal pain. While these digestive dilemmas are common, their unpleasantness often leaves us scrambling for relief. 

If you’re wondering how to stop diarrhea cramps , you’re in the right place. This articleIn this article, we will expand on the causes of these digestive discomforts, their symptoms, diagnosis, how to treat upset stomach and diarrhea , and more.

What to do for upset stomach and diarrhea?

Dealing with an upset stomach and diarrhea can seem daunting. But you can take steps to help ease symptoms and feel better. Let’s look at some practical ways on how to treat upset stomach and diarrhea below:

• BRAT diet and hydration

Frequent fluid intake, such as water, clear broth, or electrolyte drinks, can prevent dehydration caused by diarrhea. Sip these liquids slowly to avoid overwhelming your stomach.

Stick to bland, easy-to-digest foods like bananas , rice, applesauce, and toast (BRAT diet). These foods can help firm up stools and soothe your stomach ( 18 ).

• Avoid certain foods

Steer clear of spicy, greasy, or fried foods that irritate your stomach and worsen diarrhea.

You should also cut down on your caffeine, alcohol, and dairy product intake until your stomach recovers and you’re back to a standard poop type and schedule ( 19 ).

Rest and avoid strenuous activities, especially those that strain your core or buttocks. This will allow your body to recover naturally and ease stomach discomfort.

• Over-the-counter (OTC) medication options

OTC medications such as loperamide (Imodium) and bismuth subsalicylate (Pepto-Bismol, Kaopectate) can help reduce diarrhea symptoms. Loperamide slows down gut movement, while bismuth subsalicylate soothes the stomach lining. 

These medications may alleviate stomach pain and discomfort caused by indigestion and frequent stools. These medications should only be used in a limited capacity, and talk to your medical provider or pharmacist about the best way to use these medications.

Wash your hands thoroughly and more frequently to prevent infections from spreading and causing symptoms. Avoid sharing towels, utensils, or food with others to lower the risk of spreading germs ( 20 ).

These simple steps teach you how to settle an upset stomach and diarrhea. However, you must remember to listen to your body and seek medical help if required.

What helps diarrhea cramps?

When those pesky diarrhea cramps strike, finding quick relief becomes a top priority. Diarrhea cramps, which are similar to stomach cramps, can be alleviated with natural or pharmaceutical options. 

Some of the most effective choices include: 

• Proper hydration

Research shows that diarrhea causes the body to lose water and salt ( 21 ) from the body, leaving the gastrointestinal tract with less fluid. This lack of fluid disrupts digestive processes and leads to dehydration-related abdominal pain (DRAP) ( 22 ). Taking small sips of water after each restroom visit can help reduce the severity and frequency of cramps.

• Warm compress

Studies show that using a warm compress can effectively relieve muscle spasms ( 23 ) in the abdominal area of menstruating women. This approach may also help alleviate diarrhea cramping, as the muscle spasms are similar.

Applying an electric heating pad or hot water bottle at low to medium heat for 15–20 minutes can soothe the abdominal area. Warm compresses have also shown promise in improving symptoms such as flatulence, indigestion, and diarrhea ( 24 ) in patients experiencing abdominal distension or constipation.

• Breathing exercises

Deep breathing exercises can be beneficial for soothing stomach discomfort. Diaphragmatic breathing gently massages the intestines and stomach, easing cramps ( 25 ) and bloating. This is achieved by triggering the parasympathetic nervous system’s relaxation response ( 26 ), which can calm the digestive tract. 

Remedies and treatments for nausea

Nausea is often described as an uneasy sensation in the stomach that can trigger the need to vomit. It can be treated with home remedies or pharmaceutical treatments. Some options include:

Research shows that ginger has antiemetic properties, which can help control nausea and vomiting ( 27 ). It can be consumed in its fresh raw form, as ginger tea or ginger candies, or in other forms, such as capsules or powdered ginger.

Drinking clear, cold fluids like water can help relieve nausea. You can try sipping a small amount (about a tablespoon) every 15–20 minutes, gradually increasing to ¼ cup every 15 minutes, Then ½ cup every 30 minutes. Drinking too much water too quickly can trigger vomiting, so it’s essential to go slow with this solution.

Peppermint has calming properties that can help soothe the digestive tract and reduce nausea ( 28 ). You can try peppermint tea or suck on peppermint candies. Inhaling peppermint essential oil may also provide relief.

• Acupressure

Acupressure is a technique where you apply pressure to specific points on the body to relieve symptoms of different health conditions. For nausea, pressing the P6 point (found on the inner wrist, three finger-widths below the base of the palm) can help subside feelings of nausea ( 29 ). Gently massage the area for a few minutes to see if it eases the nausea.

• Bland foods

When you experience nausea, sticking to bland, easy-to-digest foods ( 30 ) can help settle your stomach. Try eating small portions of foods like crackers, toast, rice, bananas, or applesauce. Avoid rich, spicy, or greasy foods, which might worsen nausea.

• Medicine options

Over-the-counter medications can help manage nausea by affecting specific parts of the brain that control these sensations ( 31 ). Standard options include antihistamines such as meclizine (Dramamine) or dimenhydrinate (Benadryl) and antiemetic medications such as promethazine (Phenergan). Keep in mind that these medications can cause drowsiness, so you should stay home when using them. 

Tips to avoid indigestion for a sensitive stomach

If you have a sensitive stomach and want to avoid indigestion, there are several tips you can follow to help prevent discomfort:

• Eating rules

Try consuming smaller, more frequent meals rather than large ones simultaneously. This helps avoid overloading your digestive system. Eating slowly and chewing your food well before swallowing is also helpful. Doing this will aid digestion and allow your stomach to break down food more efficiently.

• Identify and avoid triggers

Identify and avoid foods and drinks that trigger your indigestion. Common culprits include spicy, fatty, acidic, fried foods, caffeine, carbonated , and alcoholic beverages. Avoiding these foods and drinks can limit bloat. 

Bloating can contribute to indigestion, creating pressure and discomfort in the stomach and intestines. This pressure can interfere with the normal digestive process, leading to symptoms such as a feeling of fullness, pain, and difficulty digesting food properly.

• Keep hydrated

Drinking plenty of water is a standard solution to digestive issues. Water helps the digestive system function more effectively ( 32 ), lowering the possibility of indigestion. However, you must avoid drinking large amounts of fluids during meals, as this can dilute stomach acid and hinder digestion.

Avoid lying down or slouching after meals. Keeping good posture or staying upright for at least 30 minutes can help prevent acid reflux and indigestion.

• Stress management

Studies show that stress can make the gut more porous, allowing bacteria to enter ( 33 ) the bloodstream and trigger inflammation. This inflammation leads to digestive issues like indigestion, so finding healthy ways to manage it is crucial. Some good stress management options include meditation, yoga, or deep breathing exercises. 

Studies suggest probiotics can reduce acid reflux and heartburn ( 34 ), two culprits of indigestion. They also help balance gut bacteria ( 35 ), aid digestion, and reduce the likelihood of indigestion creeping up.

Foods to eat and avoid

The right food choices are essential to successfully managing diarrhea, cramps, and stomach upset. When experiencing gastrointestinal issues such as these, you must select foods that are gentle on the stomach and easy to digest. 

These choices can help soothe the digestive system and promote healing. If you’re wondering how to settle an upset stomach and diarrhea through nutrition or diet, here’s a list of foods on the green light list and those not.

Foods to eat:

• Bananas : These fruits are gentle on the tummy and provide essential nutrients like potassium. Potassium is a key electrolyte that the body loses during diarrhea.
• Rice : Plain-boiled white rice is easy to digest and helps bind stools.
• Applesauce : Provides the body with pectin, a natural thickening substance found in fruits that can help firm stools.
• Toast : Plain white toast is gentle on the stomach and can help absorb excess fluids.
• Boiled potatoes : They are easy to digest and provide energy without irritating the stomach.
• Clear broths : Broths like chicken or vegetables can help provide hydration and nutrients without adding too much bulk to the digestive system.
• Oatmeal : A gentle, fiber-rich option that can help bulk up stools and soothe the stomach.
• Crackers : Plain, saltine crackers can be easy on the stomach and help absorb excess acid.
• Lean protein : Skinless chicken, turkey, or fish can provide essential nutrients without upsetting the stomach.
• Yogurt : Look for plain yogurt with live active cultures, which can help restore gut health.

Foods to avoid:

• Fatty, greasy, or fried foods : These can be difficult to digest and may worsen diarrhea or an upset stomach.
• Spicy foods : Spicy foods can agitate the stomach and intestines, potentially worsening symptoms.
• Dairy products : Some people may be temporarily lactose intolerant during episodes of diarrhea. It’s best to avoid milk, cheese, and other dairy products.
• Caffeinated beverages : Coffee, tea, and some sodas can stimulate the digestive system and may worsen diarrhea.
• Alcohol : Alcohol drinks can irritate the stomach lining and worsen dehydration linked to diarrhea.
• Carbonated beverages : These can cause gas and bloating, which may add to your discomfort during diarrhea episodes.
• High-fiber foods : While fiber is generally healthy, high-fiber foods like whole grains, beans , and certain vegetables can be too harsh on the digestive system during an upset stomach.
• Sugary foods and drinks : High sugar intake can worsen diarrhea and should be avoided.
• Nuts, Seeds, raw fruits, and vegetables : These can be hard to digest and may irritate the digestive system.

What causes diarrhea and upset stomach?

The way our digestive system or gut works is not something we think about every day. This is because they seamlessly operate in auto-pilot mode, processing the food we consume to fuel our bodies. 

However, when we experience the discomfort of diarrhea or an upset stomach, we often wonder about the cause. Research shows that diarrhea and an upset stomach can stem from several issues ( 1 ). 

One common disruptor is gastroenteritis, also known as stomach flu. This condition can stem from viral ( 2 ) or bacterial ( 3 ) infections and cause stomach and intestine inflammation. Symptoms include nausea, vomiting, diarrhea, and stomach cramps.

Below, we list other possible causes of these digestive issues. Looking at them closely can help you figure out how to stop diarrhea cramps and settle an upset stomach.

Diarrhea causes ( 4 )

• Bacterial and viral infections

These infections are common causes of diarrhea. They usually infect the intestinal tract, cause inflammation, and disrupt normal digestive processes. These infections can spread from person to person due to bad hygiene or contaminated food or water. Examples include bacteria such as Salmonella, E. coli, and Campylobacter, as well as viruses like rotavirus and norovirus ( 5 ).

• Food intolerance

Some individuals may experience diarrhea due to intolerance, sensitivity, or an allergy to certain foods. Some examples include sensitivity or allergy to nuts, gluten, or lactose intolerance ( 6 ).

• Medications

Certain medications, like antibiotics, can cause an imbalance of gut bacteria. This can lead to side effects such as diarrhea ( 7 ).

• Digestive disorders

Digestive conditions like celiac disease, irritable bowel syndrome, or inflammatory bowel disease can cause chronic diarrhea. These conditions interfere with how the stomach and intestines work, causing swelling in the gut ( 8 ). This swelling can irritate and harm the lining of the intestines, causing symptoms like stomach pain, diarrhea, and discomfort.

Stomach upset causes

• Food poisoning

Consuming food or beverages contaminated with bacteria, viruses, or parasites can cause irritation and inflammation in the digestive tract, leading to stomach upset ( 9 ).

• Indigestion

Eating too quickly or overeating overwhelms the digestive system, causing indigestion. This can lead to incomplete digestion and a buildup of stomach acid, causing discomfort and stomach upset ( 10 ). 

Gastritis is an inflammatory condition that affects the stomach lining. It’s typically caused by drinking too much alcohol, prolonged use of nonsteroidal anti-inflammatory medication, or the Helicobacter pylori bacteria. It can cause an upset tummy, nausea, vomiting, and abdominal pain ( 11 ).

• Acid reflux

Acid reflux is when belly acid flows back into the esophagus (a tube that carries what we consume from the throat to the stomach). This causes an irritating, burning sensation in the chest, known as heartburn . This irritation can lead to stomach upset, regurgitation, bloating, and nausea ( 12 ).

• Things that cause nausea

Certain foods or activities can trigger stomach upset and discomfort. These include consuming overly spicy or greasy foods, drinking excessive amounts of alcohol, experiencing motion sickness, exercising ( 13 ), or being exposed to strong odors.  

Serious symptoms and diagnosis of diarrhea 

Recognizing and diagnosing diarrhea is usually straightforward and doesn’t require intense self-observation or invasive medical procedures, which is quite reassuring. Let’s explore the symptoms and diagnostic process in more detail below:

Diarrhea symptoms can vary in intensity, ranging from mild and manageable to severe and unmanageable. Diarrhea is defined as four or more loose or watery stools in 24 hours ( 14 ).

 On the milder end, we have symptoms that include occasional loose stools or a slightly upset stomach. This type of diarrhea is referred to as acute due to its sudden appearance but short-lived symptoms, typically lasting and typically only lasting a few days. 

In contrast, chronic or persistent diarrhea falls on the more severe end of the spectrum and lasts more than a week ( 15 ). Certain symptoms can be in both acute and chronic diarrhea, such as fever, nausea or vomiting, or abdominal cramping.

It is important to seek medical attention when the following symptoms do not go away after a few days. Symptoms include ( 16 ):

• Weight loss
• Nausea or vomiting
• Severe abdominal cramping
• Blood or pus or mucus in stools
• Dehydration, feeling thirsty, tired, or dizzy
• Urgent, frequent, watery bowel movements
• Rectal bleeding or black, tarry stools at any time
• Lingering stomach pain after bowel movements that interfere with activities

It may surprise some, but the diagnosis of diarrhea is not just about confirming you have the “runs.” It’s about getting to the bottom of what’s causing your tummy trouble. The diagnosing steps often involve ( 17 ):

• Initial questioning : When you visit your doctor, they’ll ask about your symptoms, medical history, and recent diet.
• Treatment prescription : Your doctor may prescribe treatment based on evaluation and history for mild to moderate cases.
• Stool sampling : In more severe cases, your doctor may ask for a stool sample. It’s not exactly comfortable to poop in a cup, but it helps check for blood, bacterial infections, parasites and more.
• Additional tests : Your doctor may order blood or imaging tests to rule out certain conditions and ensure proper treatment. They could also perform a hydrogen breath test to check for lactose or fructose intolerances and bacterial overgrowth.

How long should diarrhea and stomach cramps last?

Diarrhea and stomach cramps typically last a few days to a week. However, if symptoms persist for longer or become severe, seek medical advice to rule out underlying causes and receive appropriate treatment.

Why is liquid poop coming out like water?

Liquid poop, or watery diarrhea, occurs when the intestines don’t absorb enough water, resulting in loose and runny stools. Causes include infections, food intolerances, medications, and underlying health conditions affecting digestion.

What 12 foods stop diarrhea?

Foods that may help stop diarrhea include bananas, rice, applesauce, toast (BRAT diet), boiled potatoes, plain yogurt, oatmeal, cooked carrots, chicken, white fish, smooth peanut butter, and crackers. These foods are bland, easy to digest and help firm up stools.

Can I eat eggs if I have diarrhea?

If you have diarrhea, it is advisable to avoid eggs because they can be hard to digest and may worsen symptoms. Instead, opt for plain, easily digestible foods like rice, boiled potatoes, and bananas until symptoms improve.

How to relieve stomach pain from fried food?

To relieve stomach pain caused by fried food, try drinking ginger tea, taking OTC antacids, or consuming bananas or yogurt to soothe the gut and stomach. Avoid fried or spicy foods until your stomach discomfort subsides.

Dealing with diarrhea cramps, and an upset stomach can be uncomfortable, but it is manageable. Start by understanding what is diarrhea and upset stomach , and their possible causes. This will help you learn how to stop diarrhea cramps and how to treat upset stomach and diarrhea effectively. 

Proper hydration, a bland diet, and over-the-counter medications are vital strategies. Combine these methods with rest and patience. Consulting a healthcare professional is the best next step if your symptoms persist, worsen, or become unmanageable.

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Natural Remedies for Stomach Ulcers: 8 Foods to Add to Your Diet

S tomach ulcers are fairly prevalent in several countries, especially in Western nations. This is primarily due to the fact that many symptoms of stomach ulcers are due to our everyday habits. However, worry not, as there are a number of natural home remedies for stomach ulcers that you can rely on to relieve symptoms.

Stomach ulcers develop when the stomach's thick mucus lining thins, causing damage to the stomach wall from fluids from digestion or acids. Many times, stomach ulcers exist without any symptoms. These are known as "silent ulcers." However, several signs are shared by both duodenal and stomach ulcers, including stomach discomfort, stomach bloating, indigestion, vomiting, and nausea.

Natural Remedies for Stomach Ulcers You May Not Be Aware Of

If the symptoms fail to be treated or are ignored, they may intensify and cause additional problems. Therefore, it is better to discover the problem early and work on alleviating the symptoms. To reduce the pain caused by stomach ulcers, a healthcare expert can prescribe treatments that include antibiotics and stomach acid-blocking medications.

Natural remedies for stomach ulcers, in addition to conventional medications, can help treat ulcers and relieve stomach discomfort at home. Some home remedies for stomach ulcers that you can implement yourself are:

1) Indian Gooseberry

Amla , or Indian gooseberry, is a popular fruit and food item that is highly regarded as a medicinal fruit in southeast parts of the world, like India.

Its anti-inflammatory properties and abundance of antioxidants help treat the symptoms of stomach ulcers. Consuming amla as a fruit or juice may help you control stomach ulcers.

2) Licorice

Not the sweet candies, but real licorice can cause ulcers in the stomach. The licorice spice might be able to naturally help the stomach create more mucus, allowing it to coat ulcers and avoid their formation.

It may also aid in the prevention of the development of noxious bacteria. However, licorice can conflict with some drugs. Therefore, it is advised that one should consult with their doctor before making any major changes to their diet.

3) Turmeric

Turmeric is a ginger family member and a widely used health supplement. Curcumin, the main active ingredient in turmeric, is believed to have been shown to be anti-inflammatory.

It could help prevent stomach ulcers. While more research is needed to better establish its beneficial properties, the preliminary findings are promising. As a result, if you wish to attempt natural cures for stomach ulcers, it's a viable option.

Not all bananas, but plantain bananas in particular, may avoid or heal stomach ulcers. The flavonoids in bananas , such as leucocyanidins, help build mucus around the lining, protecting it from ulcers.

Bananas also assist in lowering acidity, which aids in the relief of ulcer symptoms and the generation of digestive fluids that harm the stomach lining.

5) Cabbage juice

Cabbage contains amino acids that serve to promote circulation to the stomach lining, which thickens the lining and treats the ulcer. One of the most popular natural ulcer cures is cabbage juice, due to its high vitamin C content, making it one of the greatest natural remedies for stomach ulcers.

Extract the juice from half a cabbage along with two carrots and drink it daily before each meal. Consume this drink on a daily basis for a few days to see best results. However, be sure to check with your physician before opting for changes in your diet.

Honey is a popular alternative to sugar in the United States, and it provides a number of health advantages for those who consume it on a regular basis.

One of the finest natural cures for stomach ulcers is honey. For optimal benefits, ingest a tablespoon of honey directly or with a glass of warm water, at least two times each day.

7) Chilli peppers

Highly spiced foods like ramen or your favorite chicken wings are often blamed for the inflammation in your body. However, that's not entirely true.

Consuming chili peppers can help treat symptoms like pain and inflammation in the body. This is due to the rich capsaicin profile of chilli pepper, which helps reduce inflammation.

Garlic is both a delicious flavor and a natural medicine that is incredibly good for one's health. It is one of the best natural remedies for stomach ulcers. However, eating too much of it can have negative side effects.

Stomach ulcers tend to be nothing more than lesions on the stomach wall. These open sores are the result of gastric acids causing harm. The natural remedies for stomach ulcers mentioned above may aid in the prevention and repair of stomach ulcers.

They could even enhance the efficiency of traditional medication and lessen the degree of its negative effects in some circumstances.

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5 ways to do a natural colon cleanse at home (plus why you may need one).

Colon cleanses have become buzzy around the health and well-being space, as social media influencers continue to sing their praises.

However, the colon is a highly intellectual organ that routinely eliminates waste and bacteria by stimulating bowel movements. This raises the questions, is a colon cleanse necessary, and, if so, how can you colon cleanse at home?

What is a colon cleanse?

The colon (aka the large intestine) is the final piece of the digestive puzzle, explains Amanda Sauceda, M.S., R.D . This organ is responsible for taking what has been digested, forming stool, and stimulating bowel movements.

It absorbs water and is also home to a large population and variety of bacteria called the gut microbiome that, Sauceda says, play a significant role in digestion by " fermenting fiber 1 , producing neurotransmitters 2 , and housing 70-80% of immune cells 3 ."

A colon cleanse, also called a gut cleanse, is the process of forcibly flushing out the intestines; in other words, making you go to the bathroom. It is not a weight loss tool but rather thought to be a way to enhance a person's gut health by cleaning out waste.

Sauceda describes pooping as the body's way of "taking out the trash" because the colon is essentially composed of the waste products from digestion. "You don't want that to build up, which is why pooping regularly can be a sign that you're detoxing well 4 ."

Why do a natural colon cleanse?

It's important to note that the colon is a self-cleaning machine. It cleans itself through regular bowel movements to rid the body of waste and bacteria that, if built up, could cause symptoms like abdominal pain, bloating, diarrhea, etc.

However, those who aren't experiencing regular bowel movements , whether that's because they are backed up or struggling with a chronic digestive condition like IBS or bloating, may choose to try a natural colon cleanse when seeking relief. 

According to Sauceda, there is also currently no evidence to suggest that colon cleanses help prevent colon cancer. The only significant link to the disease is when a patient's physician orders a colonoscopy, during which a colon cleanse is part of the procedure prep. 

"Before a colonoscopy, you have to clear or cleanse out the bowels, but this is a specific protocol for how that is done," Sauceda explains. "This ensures that when the doctor does the procedure they are able to get a clear view of the colon."

However, colon cancer has been linked to diets high in processed meats 5 , like sausages and hot dogs, and a high consumption of alcohol 6 . This is where good nutrition, like eating an abundance of fruits, veggies, and lean meats that are easy on your digestion, and supporting your overall gut health comes in.

Benefits of a colon cleanse

Though there are downsides to forced colon cleanses, there are two main benefits to at-home, all-natural colon cleanses: supporting a healthy gut microbiome and promoting regular bowel movements . "Regular bowel movements mean you're detoxing and getting rid of waste," Sauceda tells mbg. 

READ MORE: The 10 Best Liver Detox Supplements on the Market

Natural ways to clean the colon

Increase your fiber intake.

There are two types of fiber: insoluble and soluble . According to preventive cardiology dietitian Michelle Routhenstein, M.S., R.D., CDN, gradually increasing your intake of both, along with staying hydrated, is a natural way to cleanse the colon as they will help bulk and eliminate stool, reducing waste and toxins from the body.

Women 50 years of age and younger should aim for 25 grams of fiber per day, while men in the same age range should get at least 38 grams per day. Fiber needs decrease as we age, with women 51 and over requiring a minimum of 21 grams and men needing at least 30 grams. Read more about fiber recommendations .

Eat a diet rich in gut-cleansing foods

Regularly incorporating gut-cleansing foods and herbs into your diet is an easy way to maintain a healthy gut and naturally cleanse the colon.

These include fiber-rich foods, like leafy greens and berries, anti-inflammatory herbs and spices like turmeric and cayenne, pre- and probiotics including supplements and whole foods swarming with these good bacteria, like kefir, yogurt, sauerkraut, and kimchi.

Fiber acts like a scrub brush in the colon, removing bacteria and buildup 7 .

There are plenty of fiber-rich seeds that are rock-star colon cleansers too, specifically chia and psyllium husk . 

Two kiwis a day keeps the gastro away

One of Sauceda's go-to natural colon cleanses can be found in the produce aisle. Eating two kiwis a day, she says, was found to help relieve constipation 8 in a recent study. "You can eat kiwi on its own, add it to smoothies, or add it as a topping to yogurt for a bonus of fermented foods."

The kiwi skin is edible too and rich in fiber, folate, and antioxidants 9 .

Get on board with ginger

Kulreet Chaudhary, M.D ., previously shared her tried-and-true Ayurvedic wellness snack she aptly nicknamed the " ginger gut flush ."

It's made with three ingredients—fresh lemon juice, fresh ginger, and sea salt—and the prep process is simple: Squeeze ½ cup of lemon juice into a cup or jar, cut the ginger into 1-inch strips, and soak it in the juice with sea salt.

Keep in the fridge for optimal freshness, and enjoy two pieces of ginger before each meal or just before dinner. The ginger will spark your digestive fire and improve digestion overall 10 .

Significant colon cleanses are typically part of medical procedures, such as colonoscopies. However, if you are interested in a natural colon cleanse without a medical professional's instruction or supervision, there are a handful of things to consider before you begin. 

The first is whether or not a colon cleanse is necessary. Because most people don't need a drastic colon cleanse, it's always a good idea to talk to your general physician or a gastroenterologist about any uncomfortable symptoms you might be experiencing (i.e., constipation, gas, bloating, etc.). This way, you'll receive professional insight into your situation and see what treatments they would suggest. 

You also need to consider the method of cleansing you want to try. Sauceda warns that over-the-counter cleanses on the market "have unnecessary ingredients or can be too much of a stimulant to the bowels."

They can cause discomfort and pain and make you run to the bathroom over and over again. 

What about colonics?

Another trendy colon cleanse to be wary of is the TikTok-famous colonics cleanse . Sauceda defines colonics as a "cleansing technique" that uses water to flush out the colon. It is a procedure carried out by a trained professional with specialized equipment, including a nozzle that is inserted into the anus.

Though it may sound relatively harmless, some colonic procedures use other substances like coffee or herbs in addition to water to flush out the colon, and potential side effects include cramping, bloating, diarrhea, nausea, and vomiting, among others 11 . 

Beyond abdominal discomfort, colon cleanses can also backfire in terms of their benefits. For example, during a small randomized controlled trial study 12 , participants underwent a colon cleanse similar to that of colonoscopy prep (they drank a mixture of bowel preparation to stimulate stool movement) and donated a stool sample for testing.

Results showed that participants cleansed their bowels of bad bacteria but also lost good bacteria in the process.

The link between gut health and a colon cleanse

The general consensus is that unless your medical provider recommends a colon cleanse or orders a colonoscopy, the colon is a sophisticated organ that regularly self-cleans without intervention.

That said, there are daily habits you can adopt that can enhance and support your overall gut health. Eating gut-friendly foods, staying hydrated, and moving your body daily encourage healthy digestion and an optimally performing colon.

How can I flush my colon?

Your colon is a self-cleansing organ that flushes itself out by stimulating bowel movements. Natural ways to flush the colon are eating fibrous foods, drinking water, and moving your body.

What comes out during a colon cleanse?

During a colon cleanse, bowel movements are stimulated by some form of intervention, pushing waste products, toxins, and harmful bacteria out of the body.

Is it good to detox your colon?

Unless recommended by a medical professional, detoxing the colon can be unnecessary and lead to negative side effects. 

How do colon cleanses affect nutrient balance?

Routhenstein explains colon cleanses that lead to diarrhea and other non-dietary cleanses deplete the human body of nutrients, like electrolytes, vitamins, and minerals.

The takeaway

The colon, or large intestine, is the last step in the digestive tract before the body has a bowel movement . It is a self-cleaning organ that expels waste, toxins, and harmful bacteria in the stool it stimulates the body to pass.

Because of this natural process, at-home colon cleanses are unnecessary, unless a medical professional says otherwise.

• https://pubmed.ncbi.nlm.nih.gov/1653178/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6005194/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8001875/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5038884/
• https://pubmed.ncbi.nlm.nih.gov/34455534/
• https://pubmed.ncbi.nlm.nih.gov/15623458/
• https://www.cdc.gov/diabetes/library/features/role-of-fiber.html
• https://pubmed.ncbi.nlm.nih.gov/36537785/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267416/
• https://pubmed.ncbi.nlm.nih.gov/31935866/
• https://pubmed.ncbi.nlm.nih.gov/19724266/
• https://pubmed.ncbi.nlm.nih.gov/25527456/

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12 Natural Remedies To Reduce Gas and Bloating

The Cabinet — 05.08.24 by Cassie Brown, MS, CHHP

Gas is natural, but that doesn’t mean you have to just grin and bear it. Though there are plenty of remedy options on the pharmacy shelves (let’s not even talk about chewing gum), they’re often packed with ingredients that are unnecessary or harmful — the opposite of what you want when your gut is already feeling off. (That’s why we made Hilma Gas Relief with just five natural ingredients.) 

So, what else can you do when you’re bloated and gassy besides blame the dog? In this article, we'll uncover 12 home remedies that could help you soothe that troublesome tummy and take back control from excessive gas and bloating. 

But First, What Causes Gas and Bloating Anyway?

Understanding the root causes of gas and bloating is key to managing them effectively. Typically, gas forms in the digestive tract when undigested food gets broken down or when you swallow air. 

There are several triggers:

• Eating too quickly can cause you to swallow too much air, leading to abdominal bloating.
• Legumes and cruciferous vegetables like broccoli and cabbage are notorious for causing gas symptoms due to their high fiber content. However, fiber is pretty important for digestive health , so don't skip these entirely — moderation is key!
• Dairy products can also lead to gas, especially for those with lactose intolerance . Using products like our Dairy & Gluten Aid can help by breaking down lactose.
• Artificial sweeteners like sorbitol can cause gas and bloating in some people.
• Various medical conditions such as irritable bowel syndrome (IBS), Crohn’s disease, and ulcers can cause significant bloating and gas. It's important to consult a healthcare provider if you suspect a medical condition.

What Does Gas and Bloating Feel Like?

When it comes to gas and bloating, the symptoms can be both unmistakable and a bit disruptive. 

Here's what you might experience:

• Swollen Abdomen: A visible increase in the size of your belly, often referred to as feeling “puffed up.”
• Abdominal Pain : Sharp pains or cramps can occur anywhere in your stomach or intestines.
• Discomfort: A general sense of discomfort or pressure that feels like you've eaten too much.
• Excessive Gas : Frequent passing of gas, either through belching or flatulence.
• Noise: Gurgling or rumbling sounds in your stomach, known as borborygmi.
• Hard Stomach: Your belly may feel hard to the touch due to the pressure from the trapped gas.

It's important to remember that everyone's experience with gas and bloating can vary. If you’re unsure whether your symptoms are normal, please consult a healthcare professional.

What Can You Do To Naturally Alleviate Gas and Bloating?

When your stomach feels like it’s about to burst or every meal seems to turn into an impromptu gas orchestra, it's natural to seek relief. Luckily, there are several ways to reduce gas and bloating without resorting to over-the-counter medications. 

Here’s a roundup of 12 effective natural remedies to help you feel lighter and more comfortable:

1. Increase Your Water Intake

Sometimes, the simplest solutions are the most effective. Drinking a glass of water can help to move things along in your digestive tract and ease bloating. Make it a habit to sip on water throughout the day, not just when you feel gassy.

2. Try Peppermint

Peppermint isn’t just for freshening breath — it’s also excellent for soothing the digestive system . Peppermint tea can relax the intestinal muscles, allowing gas to pass more easily and reducing bloating. Plus, it’s a pleasant, calming beverage to enjoy daily.

3. Exercise Regularly

Physical activity helps stimulate the passage of gas through your digestive tract. Whether it’s a brisk walk, a yoga session, or light stretching, regular movement is beneficial. Yoga poses like the wind-relieving pose can be particularly helpful in easing digestive discomfort.

4. Incorporate Ginger Into Your Diet

Ginger has been used as a natural remedy for various gastrointestinal issues for centuries. Consuming a small piece of ginger or sipping on ginger tea can help reduce inflammation and promote the digestion of heavy meals.

5. Evaluate Your Diet

Monitor how different foods impact your digestion. High-fiber foods like legumes and cruciferous vegetables can cause gas, but as touched on earlier, they're vital for health. Introduce them gradually to your diet to allow your digestive system to adjust smoothly.

6. Try Charcoal

For those days when you feel unusually bloated and gassy, activated charcoal can come to the rescue. It's known to absorb excess gas in your digestive tract , helping to relieve discomfort. However, it's wise to use this remedy selectively and with medical advice, as charcoal can interact with medications and absorb nutrients.

7. Opt for Smaller, More Frequent Meals

Eating large meals can put a strain on your digestive system, leading to increased intestinal gas and bloating. Try eating smaller portions more frequently throughout the day to keep your digestive system running smoothly.

8. Embrace Probiotics

Probiotics are beneficial bacteria that play an essential role in maintaining gut health. Regularly consuming probiotics can help balance your gut flora, which in turn can reduce gas and bloating. Our Daily Pre + Probiotic + Herbs is a great way to incorporate these beneficial bacteria along with gut-soothing herbs into your daily routine.

9. Slow Down and Chew Your Food

Taking time to chew your food thoroughly can make a significant difference in your digestion. Chewing breaks down food and reduces the amount of air you swallow with your food, which can help prevent bloating and gas.

10. Utilize Fennel and Anise

Both fennel and anise are renowned for their carminative properties, which help to prevent the buildup of gas in the gastrointestinal tract. Chewing on a few fennel seeds after a meal or sipping on a cup of anise tea just might be what you need to aid in digestion and alleviate gas pain. 

11. Consider Taking Digestive Enzymes

If you find certain foods consistently give you trouble, digestive enzymes may help. For example, if dairy products cause bloating, taking a lactaseenzyme can aid in breaking down lactose. Our Dairy + Gluten Digestive Enzymes are formulated to help you enjoy these foods without the usual discomfort.

12. Apple Cider Vinegar

A tablespoon of apple cider vinegar in a glass of water before meals can help stimulate digestive juices and support healthy digestion. This remedy is especially handy if you’re dealing with reflux or heartburn because it can help balance your stomach's pH levels.

When Should You Consider Medical Advice for Gas and Bloating?

Even with all these natural tricks up your sleeve, sometimes it's best to seek professional advice. 

Here's when to pick up the phone:

• Persistent Symptoms: If you're consistently experiencing gas and bloating despite making dietary and lifestyle changes.
• Severe Pain: If your stomach pain intensifies or doesn't go away, it could indicate a deeper issue.
• Additional Worrisome Symptoms: Including unexpected weight loss, constipation, or signs of reflux that disrupt your daily life.

Remember, gastroenterology experts are there to help you navigate through more serious digestive problems.

Here at Hilma , we believe in tackling health hiccups with nature's own wisdom. Gas and bloating don't have to be your daily norm, and with the right approach, you can enjoy every meal without worry. 

Our natural remedies are designed to support your digestive health effortlessly. So, the next time your belly feels a bit off, remember these tips, reach for a remedy like our Gas + Bloat Relief* and keep your digestion on a happy, healthy track. 

Cheers to less bloating and more doing what you love!

Dietary fiber: Essential for a healthy diet | Mayo Clinic

Lactose intolerance - Symptoms & causes | Mayo Clinic

Sorbitol | PMC

Water after meals: Does it disturb digestion? | Mayo Clinic

Peppermint oil: a medicine to treat to treat stomach cramps and bloating | NHS

Be prepared with natural solutions

Stories from people with medicine cabinets and professionals with advice on what to put in them.

Benefits of fiber: what does fiber do to the body, gut integrity: the importance & function of the gut barrier.

© 2024 Hilma

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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7 Home Remedies for Stuffy Nose

• Drinking Extra Fluids
• Breathing in Steam
• Flushing Nasal Passages
• Nasal Strips & Elevation
• Humidifiers
• Bioelectronic Devices
• OTC Medicines
• Home Remedies for Kids
• Seeking Medical Care

Having a stuffy nose is common, and there are many self-care remedies that you can try from home. Many people are familiar with getting enough fluids, using steam, and flushing nasal passages with saline. But you can also try some lesser-known strategies for nasal congestion .

This article discusses home remedies for a stuffy nose, treatments for kids, and when to see a healthcare provider.

PeopleImages / Getty Images

Drink Plenty of Fluids

Hydration is one of the key instructions healthcare providers often give to people with a stuffy nose, cold, or other respiratory illness. Staying hydrated has the following benefits:

• Reduces mucus viscosity (thickness)
• Replaces losses due to fever
• Supports immune function
• Helps counteract blood thickening

Reach for water, tea, juice, or an electrolyte drink like Gatorade or Pedialyte .

Breathe in Steam

Inhaling steam is a long-standing remedy for relieving sinus pressure . While there is a lack of evidence proving its effectiveness, it remains a prominent recommendation.

It can be soothing to use steam for nasal congestion. Although there is a risk of steam burns , some people choose to lean over a steaming bowl of water with a towel draped over their heads and the bowl, breathing in the vapor.

A safer alternative—and one that should only be used with children under adult supervision—is sitting in a steamy bathroom, away from the running water. Run a hot shower and sit on the floor in the bathroom for 15 or 20 minutes.

Flush Nasal Passages

Saline nasal irrigation is a common low-risk treatment for nasal congestion. You can flush your sinuses with the following:

• Saline nasal sprays : Saltwater solutions sold over the counter that you inhale as you spray into each nostril
• Nasal nebulizers : A fine-mist machine with which you breathe in through a mouthpiece or mask
• Squeeze bottles: Requires filling a squeeze bottle with a solution of distilled or previously boiled and cooled water and a rinse packet that you squirt into one nostril at a time while bending over a sink, allowing the water to drain out the other nostril
• Neti pots : A device that looks like a small teapot and works in a similar way as squeeze bottles, but the water is slowly poured into one nostril at a time and drains out the other

Nasal irrigation thins mucus, clears the airways and reduces swelling in the sinuses. Regardless of the type of device you use, they all generally work the same. To keep your device hygienic, do not share it with anyone, and wash it thoroughly between uses.

Try Nose Strips and Elevate Your Head in Bed

Nose strips and head elevation are other natural methods of helping you breathe easier in bed. Elevating your head may help your nose drain while you sleep, making breathing easier.

Nasal strips usually treat snoring, but some people use them for a stuffy nose since they widen the nasal passages. Research shows nasal strips can alleviate sleep-related symptoms by lowering nasal resistance and reducing nighttime awakenings.

Sleep With a Humidifier

Sleeping with a humidifier could ease your stuffy nose symptoms. Humidifiers can help with colds and other respiratory illnesses by increasing moisture in the air. Some studies have found that humidification can reduce the spread of the flu.

Humidifiers come in cool mist or hot vapor options. Cool mist is safer and preferred in most situations, especially with young children since it prevents the risk of steam burns.

Use a Bioelectronic Sinus Device

TENS ( transcutaneous electrical nerve stimulators ) is a bioelectronic sinus device that uses electronic impulses. One type of TENS machine can help clear sinus congestion. It is recommended for moderate to severe sinus congestion in adults but not in children.

You should not use an electrical nerve stimulator in the following situations:

• You have a pacemaker , a DBS ( deep brain stimulation ) device, or hearing or visual implant devices ( cochlear implant , auditory brainstem implant, retinal prostheses ).
• You have active implanted metallic devices in your cheek, nose, or brow bone.
• You have abnormal cranial nerves or other neurological findings.
• You have other concerning symptoms that require medical attention.
• You have a suspected or diagnosed heart disease .
• You have a wound along the treatment area.
• You wear facial piercings or metal jewelry.

Speak with a healthcare provider before using a bioelectronic sinus device to ensure it is the right treatment for you.

A Word From Verywell

Acupressure may help relieve a stuffy nose. The large intestine 20 (LI20) acupressure point is located on the face at the base of the nose on both sides. Use one finger and press until you feel pressure, not pain. Hold for 30 seconds, and repeat as needed.

Try Over-the-Counter Medications

Over-the-counter (OTC) medicines can be just the thing to unblock your sinuses at home. Some OTC options for congestion are:

• Decongestants : Sudafed (pseudoephedrine), Afrin (oxymetazoline)
• Nasal steroid sprays :  Flonase (fluticasone) or Nasonex (mometasone)
• Antihistamines : Allegra (fexofenadine), Claritin (loratadine), Zyrtec (cetirizine), Benadryl (diphenhydramine)

While Sudafed is available OTC, it is kept in a locked case because it contains pseudoephedrine, an ingredient some people misuse to manufacture methamphetamines .

Risks associated with pseudoephedrine include cardiovascular and neurological adverse events and what's known as rebound congestion , in which nasal congestion gets worse after getting better. Use decongestants judiciously, with the guidance of a healthcare provider.

Nasal steroid sprays and antihistamines may be good options for those experiencing a stuffy nose due to allergies.

The Best Home Remedies for a Stuffy Nose in Children

When it comes to a child with a stuffy nose, options include:

• Raising the head of their bed to keep their head elevated while they sleep
• Drinking extra fluids
• Using a cool mist humidifier overnight (be sure to clean and sanitize daily)
• Steaming up the bathroom and sitting in there with your child
• Using a gentle saline nasal spray (do not use in children under 2)

Depending on your child's age, you can remind them to blow their nose or help them do it. You may need to suction a baby's nose with a bulb syringe.

When to Contact a Healthcare Provider

If your stuffy nose does not improve, you may have a sinus infection . While you don't always require antibiotics for a sinus infection , a healthcare provider can help determine if it's the right course of action.

Experts recommend seeing a healthcare provider in the following situations:

• Severe headache or facial pain
• Symptoms that get worse after getting better
• Symptoms that last longer than 10 days
• A fever lasting longer than three or four days

Many treatments are available for a stuffy nose. At-home remedies include drinking plenty of fluids, breathing in steam, flushing out the nasal passages, trying nose strips, and sleeping with a humidifier.

OTC medications, such as decongestants, nasal steroid sprays, and antihistamines, can help relieve a stuffy nose. Many people find at-home methods relieve symptoms until their cold or infection passes.

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By Kathi Valeii Valeii is a Michigan-based freelance writer with a bachelor's degree in communication from Purdue Global.