Natural Remedies to Soothe Your Stomach
1. Give your belly the right botanicals.
Peppermint Oil: When taken orally, enteric-coated peppermint oil capsules have been shown to safely reduce the discomfort experienced with IBS. This is because the L-menthol found in peppermint oil relaxes the smooth muscle in the gut leading to fewer spasms and less pain. In fact, peppermint oil is recommended by the American College of Gastroenterology to reduce the discomfort and overall symptoms associated with IBS.
Aloe Vera: For people with a gut condition, constipation, and diarrhea, aloe vera could be used as an anti-inflammatory balm. Rich in B vitamins and composed 99 percent of water, aloe vera both hydrates and heals.
Ginger: Research is still being conducted on ginger’s role in alleviating indigestion, stomach pain, and other gut symptoms, but it’s a plant with a long history as a helpful home remedy. Get more of it in ginger tea, as a brisk agua fresca.
Seasonal Tip: While alcohol isn’t always friendly to gut symptoms, a few drops of cocktail bitters splashed into low FODMAP ginger ale or club soda may help settle stomach problems. Cocktail bitters hold botanicals like ginger, mint, and fennel, which can all help quell nausea.
2. Stay hydrated to combat symptoms.
Dehydration can happen to us all - regardless of the season. Combat dehydration with, well, lots of water. Keep it interesting with infusions of lemon, cucumber, or mint, or even make flavored ice cubes.
You can enjoy:
- Lemonades or iced teas, as long as they’re low sugar
- 100%, low FODMAP cranberry juice
- Smoothies, especially if they contain fresh ginger
You can also chew your liquids in the form of hydration-boosting foods like:
- Pineapple or papaya for a tropical twist
- Bananas or pumpkin seeds to help balance your electrolytes
- Lettuce wraps or fresh fruit cups
3. Use heat for more relief.
Next time you need to prevent and/or deal with a gut flare-up, try these methods:
- Get a hot water bottle or bag of rice, warm it in the microwave and slip it into a pillowcase (or wrap with a dish towel) for a homemade heating pad you can drape over your lower stomach (or just use an electric heating pad at medium heat if you have one & place on the lower stomach)
- A pet. If you have a furry friend, try and persuade them to snuggle, which can not only increase your endorphins but also ease abdominal pain
- A warm bath, especially if you add Epsom salts. Pro tip: Why not sip a cooling drink while in the tub?
4. Tips for Future Prevention
- Stay cool and avoid direct sun. Get under a hat or umbrella, drape your neck with a damp cloth or a cooling pack, find a fan or mister…do whatever you need to!
- Avoid lying down immediately after eating or with an upset stomach. Instead, try mindfulness or relaxation exercises.
- Avoid eating large meals. Try opting for smaller meals more often throughout your day.
- Sip your beverages. Take small sips of your water (or choice of beverage) rather than chugging it. Additionally, take note of your symptoms after drinking iced beverages. If the cold seems to upset your stomach, try room-temperature beverages
- Watch out for hidden FODMAPs in go-to snacks like those found in watermelon, cherries, mangos, and possibly chamomile tea.
- Stay away from food that has been sitting out. Gut-disturbing bacteria can breed fast in the heat! So pack only snacks that can get hot without causing food poisoning
- Don’t quit exercising. Foundational health habits help keep you sleeping and managing stress, which can decrease gut symptoms.
- Keep your bedroom cool. It is recommended that the body sleep at a temperatures of 65 degrees Fahrenheit for optimal sleep.
- Shift to more no-bake foods if the oven heat is too much (snack boards can be your new best friend).