Bloating is something most of us experience at some point. In fact, 75% of women report bloating around their period. While it can sometimes signal an underlying condition, bloating is often an inflammatory response - your body's way of communicating that something is off.
Before reaching for a shelf full of supplements, here are five low-cost, evidence-informed techniques that can genuinely help.
1. Try Lymphatic Drainage Massage
The lymphatic system is directly connected to digestion. When it becomes sluggish, excess fluid and toxins build up - contributing to that swollen, bloated feeling. Lymphatic drainage is a gentle massage technique that stimulates the lymph nodes, which act as the body's filtration points, to encourage fluid movement and toxin removal.
You can use tools like a gua sha or body brush, or simply your hands. Search for lymph node points across the body. Begin by tapping or massaging each point in small circles, 10 to 20 times, working from the top of the body downward.
2. Change the Way You Eat
The food itself may not always be the problem - the way you eat it can be. Eating too quickly causes you to inhale excess air, which leads to gas and bloating. Rushing through meals also gives your digestive system less time to prepare and respond effectively.
At your next meal, remove distractions and sit with good posture. Take smaller bites and chew thoroughly. Avoid drinking too much during the meal. Bring food up to your mouth rather than hunching over your plate. Slowing down helps your body digest more efficiently and absorb more nutrients.
3. Drink Green Tea Daily
Green tea is rich in polyphenols and antioxidants, which studies have linked to reduced bloating and improved digestion. It also has a mild diuretic effect, helping your body flush out excess fluids. Warm liquids in general support the digestive system by helping to move toxins through more efficiently than cold drinks do.
If green tea isn't to your taste, peppermint tea is an excellent alternative with similarly soothing digestive benefits.
4. Use a Castor Oil Compress
Castor oil is a gentle, largely unscented carrier oil with well-documented anti-inflammatory properties. It supports detoxification and can provide meaningful relief from painful bloating. Saturate an old cloth with castor oil and apply it to your abdomen for 30 minutes.
This is a soothing technique for temporary relief rather than a long-term fix. But when bloating is uncomfortable, it can make a real difference.
5. Address Your Stress Levels
This one is often overlooked. Stress and unprocessed tension can be physically stored in the body, and chronically elevated cortisol is a common but unrecognised cause of persistent bloating. When the nervous system enters fight-or-flight mode, it slows digestion - leading to inflammation and swelling.
You can eat well and exercise regularly, but if stress is constant, bloating is likely to persist. Where possible, step back from what is draining you. Prioritise rest and recovery. Set boundaries that protect your energy. Movement and breath work - both central to a yoga practice - are particularly effective tools for nervous system regulation.
A Note Before You Begin
These are natural, supportive techniques for general digestive discomfort. If your bloating is severe, persistent, or accompanied by significant pain, please consult a GP before self-treating. There may be an underlying condition or food intolerance that needs professional attention first.