Natural Remedies for Good Digestion

Written by: Pard Bharaj

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Time to read 15 min

‚ÄúYour gut is linked to nearly every facet of your health, from your immune system to your mood.‚ÄĚ

Dr. Amy Carmichael

Introduction: Natural Remedies for Good Digestion


Poor digestion and stomach pain ‚Äď it's ailments we've all faced at one point or another. Luckily, there are several natural remedies that offer a kinder approach to our bodies then pharmaceutical medicines - ¬†which can sometimes have unwanted side effects.


In this article, we're going to explore 8 of the best natural remedies for good digestion, along with scientific evidence showing there effectiveness.


Disclaimer:  Please note this article will mention a related organic supplement for good digestive health at the bottom of the page.

What Can Cause Digestive Issues?


Digestive issues and stomach pain can stem from a variety of causes, ranging from temporary discomforts to more serious conditions. Understanding these causes can help in identifying the right remedy and when to seek medical advice. Here are some common causes:


Dietary Choices:


  • Overeating or eating too quickly.
  • Consuming spicy, fatty, or greasy foods.
  • Food intolerances, such as lactose or gluten intolerance.
  • Processed foods
  • Foods grown using pesticides and herbicides


Digestive Issues:


  • Gas and bloating.
  • Constipation or diarrhea.
  • Gastroesophageal reflux disease (GERD) or heartburn.


Infections:


  • Viral gastroenteritis, commonly known as stomach flu.
  • Bacterial infections, such as from contaminated food.
  • Parasites¬†


Stress and Anxiety:


  • Emotional stress leading to physical symptoms.
  • Anxiety affecting the digestive system.


Medical Conditions:


  • Ulcers or gastritis.
  • Irritable Bowel Syndrome (IBS).
  • Inflammatory bowel diseases like Crohn's disease or ulcerative colitis.


Other Causes:


  • Menstrual cramps in women.
  • Side effects of certain medications.
  • Physical exertion or strain.
  • Accumulation of Toxins¬†
The image features a landscape with autumn trees and a quote attributed to Dr. Frank Lipman. It states, "70% of your serotonin is made in your gut. What is going on in your gut is going to affect your mood - anxiety, depression and focus." This statement emphasizes the connection between gut health and mental well-being, suggesting that a significant portion of serotonin, a key neurotransmitter for mood regulation, is produced in the gastrointestinal system.

Digestive and Stomach Pain Statistics:


Based on the information from the UEG (United European Gastroenterology)


  • Prevalence of Meal-Related Abdominal Pain:¬†Around 11% of the global population frequently experience abdominal pain when they eat meals. This includes 13% of women and 9% of men.¬†
  • Age Group Most Affected:¬†The age group 18 to 28 years old is most commonly affected, with 15% experiencing meal-related abdominal pain.¬†
  • Associated Symptoms:¬†Those with frequent meal-related pain are more likely to suffer from bloating, a swollen tummy, feeling too full after eating, constipation, and diarrhea. They also experience more severe psychological distress and somatic symptoms.¬†
  • Anxiety and Depression Rates:¬†36% of people with frequent meal-related pain suffer from anxiety, and 35% from depression. This is compared to 25% (anxiety) and 24% (depression) in the occasional symptoms group, and 18% (anxiety) and 17% (depression) in those who never experience meal-related pain.¬†
  • Frequency of Lower Gastrointestinal Symptoms:¬†30% of those with frequent meal-related pain experience constipation and diarrhea, compared to 20% in the occasional symptoms group and 10% in the no-symptom group.

Importance of Gut Health:


Approximately 90% to 95% of serotonin, a significant neurotransmitter influencing mood and gastrointestinal functions, is produced in the gut. This serotonin is synthesised by enterochromaffin cells in the gastrointestinal tract. The serotonin in the gut is vital for regulating intestinal movements and also impacts mood and behaviour. 

8 Natural Remedies for Good Digestion:

1. Turmeric: A Natural Remedy for Stomach Pain and Digestive Health



Turmeric, known scientifically as Curcuma longa, is a powerful herb widely acclaimed for its health benefits, particularly in aiding digestive health and providing stomach pain relief. The key compound in turmeric, curcumin, has potent anti-inflammatory and antioxidant properties, making it an effective natural remedy for various gastrointestinal issues. This study mentions the beneficial impact of curcumin on reducing gastrointestinal complications.

Incorporating turmeric into your diet can be done through supplements or by adding the spice to your meals. Its benefits extend beyond just alleviating stomach pain, contributing to overall gut health and wellness.

Other Health Benefits of Turmeric:

  • Enhances Immune Function: Turmeric's immune-boosting properties are beneficial for overall health and well-being.
  • Reduces Inflammation: It is particularly effective in managing chronic inflammation and related conditions.
  • Supports Joint Health: Regular consumption can help alleviate symptoms of arthritis and joint pain.
  • Promotes Brain Health: Curcumin in turmeric has been linked to improved brain function and a lower risk of brain diseases.

Are there any side effects? Generally very safe, however taking large amounts for long periods may cause stomach upset.


The image depicts a collection of turmeric products and raw turmeric roots. On the left, there

2. Ginger: A Natural Solution for Good Digestion and Stomach Pain Relief


Ginger, known scientifically as Zingiber officinale, is a potent herb widely recognised for its gastrointestinal benefits. Its natural anti-inflammatory and antioxidant properties make it an excellent remedy for various forms of stomach discomfort, including nausea, bloating, and indigestion. 

Incorporating ginger into your diet is easy and versatile. It can be consumed in many forms, such as fresh ginger root, ginger tea, or ginger supplements. Its quick and effective natural stomach pain relief properties make it one of the best foods to ease stomach pain.

This study, found that ginger significantly lowered gastrointestinal pain and how it has been used for thousands of years for bloating, indigestion, nausea, constipation, diarrhea and other gastric issues - making it one of the best natural remedies for chronic stomach discomfort.

Other Health Benefits of Ginger:


  • Combats Nausea and Motion Sickness: Ginger is particularly effective in reducing nausea, including morning sickness during pregnancy.
  • Anti-Inflammatory Effects: It helps in managing inflammation-related conditions like arthritis.
  • Boosts Immune System: Ginger's immune-boosting properties help in warding off colds and flu.
  • Lowers Blood Sugar Levels: Regular intake of ginger can aid in managing blood sugar levels.

Are there any side effects? Very safe but taking higher doses may cause mild side effects including heartburn, diarrhea, burping, and general stomach discomfort.

The image features a large piece of fresh ginger root prominently placed against a pastel pink background. To the left of the ginger, there are two green leaves, possibly bay leaves, and a ginger slice cut into a decorative shape, resembling a fish. On the right side, there is a half-slice of lemon, introducing a bright yellow contrast to the scene. The composition is simple yet visually appealing, with the natural shapes and colors of the ingredients creating a vibrant and health-oriented display.

3. Chamomile for Good Digestive Health and Stomach Pain Relief


Chamomile, a herb renowned for its calming properties, is also highly effective in alleviating stomach pain. Scientifically known as Matricaria recutita, chamomile has been used for centuries as a natural remedy for various gastrointestinal disturbances, including gas, indigestion, and cramps. Its antispasmodic and anti-inflammatory properties help soothe the stomach lining and relax the muscles of the upper digestive tract, thereby easing discomfort.

This study found that Chamomile can inhibit digestive enzymes suggesting potential benefits for digestive health.  Chamomile can be one of the best herbal teas for soothing stomach aches and is a common and effective pain relief. Its gentle nature makes it suitable for regular use and it can be a comforting, therapeutic addition to your daily routine. It is up there as one of the best natural stomach pain remedies.

Other Health Benefits of Chamomile:


  • Promotes Sleep and Relaxation: Chamomile is widely known for its ability to promote better sleep and reduce stress.
  • Boosts Immune Health: Regular consumption can strengthen the immune system.
  • Anti-Inflammatory Effects: Its anti-inflammatory properties are beneficial for various conditions, including skin irritations and arthritis.
  • Menstrual Pain Relief: Chamomile tea has been found to relieve menstrual cramps and associated discomfort.

Are there any side effects? Generally very safe unless you have any allergic reactions to it.

The image displays chamomile flowers on a blue background. The blossoms vary from fully opened to partially bloomed, with some in bud form. The chamomile

4. Ceylon Cinnamon: A Spice for Soothing Stomach and Digestive Discomfort


Ceylon Cinnamon, often referred to as "true cinnamon," is a highly prized spice with numerous health benefits, including its ability to alleviate stomach pain. Known scientifically as Cinnamomum verum, this spice is celebrated for its anti-inflammatory and antioxidant properties. Ceylon Cinnamon differs from the more common Cassia Cinnamon in both flavor and medicinal properties, with Ceylon being the preferred choice for therapeutic use due to its lower coumarin content. Incorporating Ceylon Cinnamon into your diet can be as simple as adding it to teas, smoothies, or baked goods, offering a natural and effective solution for digestive health.

This research study noted that Ceylon Cinnamon had anti-secretagogue (reducing the secretion of fluids) and anti-gastric ulcer effects, indicating its potential benefits for stomach and digestive health.

Other Health Benefits of Ceylon Cinnamon:


  • Regulates Blood Sugar Levels: It's known for its ability to help control blood sugar, beneficial for those with diabetes.
  • Reduces Heart Disease Risk: Regular consumption can improve heart health by lowering bad cholesterol levels.
  • Antimicrobial Properties: Ceylon Cinnamon has the ability to fight against bacteria and fungi.
  • Enhances Cognitive Function: Some studies suggest it may help in improving focus and cognitive function.

Are there any side effects?  Generally very safe, however taking large amounts for long periods can cause side effects such as digestive upsets or allergic reactions.

The image showcases a vibrant green background on which lies a collection of cinnamon sticks, some crossing each other, and a green ceramic bowl filled with cinnamon powder. The focus is mainly on the bowl with the fine cinnamon powder, which is centered in the image. The arrangement is simple yet artful, with the warm, earthy tones of the cinnamon creating a striking contrast against the green backdrop. The composition evokes a sense of organic freshness and hints at the spice

5. Peppermint for Stomach Pain Relief and Good Digestion:


Peppermint, scientifically known as Mentha piperita, is not just a refreshing flavor but also a powerful herbal remedy for stomach pain. It's particularly renowned for its antispasmodic properties, which help relax the muscles of the digestive tract, thereby easing cramps and discomfort. This significant study demonstrated that peppermint oil significantly improved global IBS symptoms and abdominal pain compared to placebo, with minimal adverse effects

Incorporating peppermint into your diet can be as simple as drinking peppermint tea or taking peppermint oil supplements. Its cooling effect not only soothes the stomach but also promotes overall digestive health.

Other Health Benefits of Peppermint:


  • Relieves Nausea and Indigestion: Peppermint can effectively alleviate symptoms of nausea and aid in digestion.
  • Reduces Headaches and Migraines: Its soothing properties extend to relieving tension headaches and migraines.
  • Freshens Breath: Peppermint is a natural breath freshener, combating bad breath caused by bacteria.
  • Relieves Respiratory Issues: It acts as a decongestant, helping to clear the respiratory tract.

Are there any side effects? In rare cases peppermint may actually worsen the symptoms of heartburn and indigestion.

The image displays a vibrant sprig of fresh mint leaves positioned prominently against a deep purple background. The mint leaves are in sharp focus, showing their rich texture and vivid green color which contrasts beautifully with the purple hue. The arrangement is simple and clean, directing all attention to the intricate details of the mint leaves’ veining and the overall freshness they exude. This striking color contrast and the healthy, lush appearance of the mint make the image visually appealing and possibly indicative of the plant

6. Garlic for Stomach Pain Relief:


Garlic, known scientifically as Allium sativum, is not just a staple ingredient in culinary traditions worldwide but also a potent natural remedy for various ailments, including stomach pain. Garlic has been studied for its antibacterial and antiviral properties, which can be particularly beneficial in treating stomach pain caused by bacterial infections. 

By incorporating garlic into your diet, either raw or cooked, you can harness its health benefits. However, it's important to note that while garlic can aid in alleviating certain types of stomach discomfort, it might not be suitable for all causes of stomach pain, such as acid reflux or GERD, where it can sometimes exacerbate symptoms.

Other Health Benefits of Garlic:


  • Boosts Immune System: Regular consumption of garlic is known to strengthen the immune system.
  • Lowers Blood Pressure: Garlic supplements have been shown to have a significant impact on reducing blood pressure in individuals with hypertension.
  • Reduces Cholesterol Levels: It can help lower total and LDL cholesterol levels, contributing to heart health.
  • Antioxidant Properties:¬†Garlic contains antioxidants that protect against cell damage and aging, and may reduce the risk of Alzheimer's disease and dementia.

Are there any side effects? As mentioned above, in rare cases it can actually make IBS worse.

The image presents a serene and minimalist composition featuring garlic. In the foreground, a single clove of garlic is in sharp focus, indicating its prominence. Behind it, two whole garlic bulbs with a soft texture appear slightly out of focus, adding depth to the image. On the left, a small wooden bowl holds additional cloves, partially visible and softly blurred, which contributes to the overall aesthetic. The background is a smooth gradient of light to mid-gray, providing a neutral backdrop that accentuates the white tones of the garlic and the warm hue of the wooden bowl.

7. Fennel for Digestive and Stomach Pain Relief:


Fennel, with its distinct licorice-like flavor, is more than just a culinary herb; it's a time-honored remedy for various digestive ailments, including stomach pain. Scientifically known as Foeniculum vulgare, fennel contains a unique blend of phytonutrients, including anethole, which is known for its anti-spasmodic and anti-inflammatory properties. These properties make fennel particularly effective in soothing the stomach, easing cramps, and reducing gas and bloating. By relaxing the smooth muscles of the digestive tract, fennel can alleviate discomfort associated with digestion, making it a natural and gentle solution for stomach pain.

Incorporating fennel into your diet is simple. You can chew on fennel seeds after meals, brew them into a soothing tea, or incorporate them into dishes for a flavorful and healthful addition. This herbal stomach relief not only addresses immediate discomfort but also contributes to overall digestive wellness.  

This summary published in ScienceDirect, recognised Fennel for its digestive benefits, particularly in aiding digestion, relieving gas and bloating, and soothing stomach discomfort

Other Health Benefits of Fennel:


  • Rich in Antioxidants: Fennel seeds are packed with powerful antioxidants, which help combat oxidative stress and boost overall health.
  • Aids in Digestion: Beyond soothing stomach pain, fennel stimulates digestion and can help in relieving constipation.
  • Reduces Inflammation: Its anti-inflammatory properties make it beneficial in managing conditions like arthritis and heart disease.
  • Supports Respiratory Health: Fennel has expectorant properties, making it useful in alleviating coughs and improving bronchial health.

Are there any side effects?   Although rare, side effects might include stomach upset.

The image features a close-up of a fennel plant

8. Bitters and Sodas for Stomach Pain and Digestive Relief:


Bitters, a blend of natural herbs and botanicals, have been used for centuries as a remedy for digestive issues, including stomach pain. The primary function of bitters is to stimulate the production of digestive enzymes and stomach acid, which aids in efficient digestion and alleviates discomfort such as gas, bloating, and cramps. The bitter taste receptors on the tongue signal the body to begin the digestive process, promoting overall gut health.

Sodas, particularly those with a ginger base, can also be effective in soothing stomach pain. A mild ginger soda can help in reducing nausea and easing stomach discomfort. However, it's important to choose sodas with natural ginger and minimal added sugars to avoid exacerbating stomach issues.

Other Health Benefits of Bitters and Sodas:


  • Appetite Regulation: Bitters can help in regulating appetite and promoting a healthy digestive rhythm.
  • Detoxification: They aid in liver detoxification, supporting overall metabolic health.
  • Nausea Relief: Ginger sodas are particularly effective in alleviating nausea, making them a go-to remedy for motion sickness and morning sickness.
  • Anti-Inflammatory Effects: Both bitters and ginger have anti-inflammatory properties, beneficial for reducing systemic inflammation.

Are there any side effects? They can cause stomach upset and heartburn.

The image displays a collection of ginger roots and limes against a warm orange backdrop. To the left, fresh ginger roots with their distinctive tan, knobby surface are clustered together, some cut to reveal the light yellow interior. Centered in the image is a tall, slender, condensation-covered bottle that suggests a refreshing beverage within. On the right, whole limes and a halved lime with its bright green flesh provide a vivid color contrast, completing this visually appealing composition that suggests flavors that are commonly paired in food and drinks.

Conclusion: Natural Remedies for Good Digestion


We've explored a variety of natural stomach pain remedies, from the soothing properties of chamomile to the digestive benefits of fennel. These remedies not only offer relief but also align with lifestyle changes for stomach health that can prevent discomfort before it starts.


Preventing stomach aches naturally involves more than just occasional treatments; it's about integrating these remedies into our daily routine. Incorporating ingredients like ginger, turmeric, and garlic into our diets can provide ongoing support for our digestive systems. Moreover, understanding the importance of gut health is crucial, as a healthy gut contributes significantly to our overall well-being.


Adopting digestive health tips such as reducing stress, staying hydrated, eating natural and balanced meals, eliminating toxins, and including these natural remedies can make a substantial difference. Remember, each individual's body reacts differently, so it's essential to listen to your body and adjust accordingly.


In conclusion, while these natural remedies offer significant relief and benefits, they are part of a broader approach to health. Embracing a lifestyle that prioritises gut health, along with these stomach pain natural cures, can lead to improved overall health and a happier, more comfortable life. Remember, it's always advisable to consult with a healthcare professional for personalised advice and to ensure these remedies are right for you.

Frequently Asked Questions

Can you recommend any other natural remedies for bloating and digestion ?

Other natural remedies for good digestion can include the following:


  • Peppermint Oil: Eases symptoms of IBS.
  • Probiotics: Supports gut health.
  • Fennel Seeds: Reduces gas and bloating.
  • Apple Cider Vinegar: Aids in digestion.
  • Aloe Vera Juice: Soothes the gastrointestinal tract.
  • Hydration, Mindful Eating, and Exercise: Fundamental for digestive health.

It's important to try different remedies to find what works best for you, and always consult with a healthcare provider for advice tailored to your specific health conditions.

Why do I get a stomach pain after drinking water?

Drinking Too Fast or in Large Amounts: Consuming water too quickly or in large volumes can stretch the stomach, causing discomfort or pain.


Cold Water: Drinking very cold water can sometimes lead to a mild shock to the stomach and intestines, leading to cramps and abdominal pain.


Dilution of Stomach Acid: Drinking a large amount of water, especially quickly, can dilute the concentration of hydrochloric acid in the stomach. Its dilution can temporarily disrupt the normal digestive process, potentially leading to discomfort, bloating, or a feeling of fullness.


Gastrointestinal Disorders: People with conditions like gastritis, ulcers, or acid reflux may experience stomach pain after drinking water, as water can dilute the protective layer of mucus in the stomach, exposing sensitive tissues to stomach acid.


Irritable Bowel Syndrome (IBS): Individuals with IBS may experience increased sensitivity to stomach distension, leading to pain after drinking water.


Contaminated Water: Drinking water that is contaminated with bacteria, viruses, or parasites can lead to gastrointestinal infections, causing stomach pain, cramps, diarrhea, or vomiting.


Swallowing Air (Aerophagia): Swallowing air while drinking can lead to bloating and pain. This is more likely if drinking quickly or from certain bottles or straws.


Allergic Reactions: Rarely, some individuals might have a sensitivity or allergic reaction to certain chemicals or minerals in the water, causing stomach pain.

What tea is good for stomach pain?

Ginger Tea:


Known for its anti-inflammatory and anti-nausea properties, ginger tea can help relieve stomach pain, especially if it's related to nausea or indigestion. It's often used to soothe upset stomachs, reduce bloating, and alleviate motion sickness.


Peppermint Tea:


Peppermint has antispasmodic properties that can relax the muscles of the digestive tract, making it beneficial for relieving symptoms of irritable bowel syndrome (IBS) and mild stomach discomfort. However, it might not be suitable for people with acid reflux or GERD, as it can relax the lower esophageal sphincter, potentially worsening symptoms.


Chamomile Tea:


Chamomile is known for its calming and anti-inflammatory properties. It can help reduce cramping and spasms in the gastrointestinal tract, and it's also helpful for stress-related digestive issues. It may also aid in relieving indigestion and gas.


Fennel Tea:


Fennel can help ease bloating, gas, and stomach cramps, making it a good choice for digestive discomfort. It’s traditionally used in many cultures for its digestive benefits.


Licorice Root Tea:


Licorice root can soothe gastrointestinal problems due to its anti-inflammatory and immune-boosting properties. It's often used to alleviate symptoms of acid reflux and stomach ulcers. Caution is advised for those with high blood pressure, as licorice can raise blood pressure in large amounts or with prolonged use.

Why do I get stomach pain in morning?

Acid Reflux or Gastroesophageal Reflux Disease (GERD):


Lying down for extended periods can cause stomach acid to flow back into the esophagus, leading to discomfort or pain. Solution: Avoid lying down immediately after eating and elevate the head of the bed to reduce reflux.


Poor Eating Habits:


Eating late at night, consuming heavy or spicy meals before bed, or having a diet low in fiber can disrupt digestion and lead to stomach pain. Solution: Eat balanced meals, avoid late-night eating, and include dietary fiber.


Hunger Pains:


Long hours without eating can lead to gastric juice production, causing irritation and pain. Solution: Have a light snack before bed or a small breakfast upon waking if you experience morning hunger pains.


Stress and Anxiety:


These can affect the gastrointestinal system and manifest as stomach pain. Solution: Stress management techniques like meditation, exercise, or counseling can help.


Food Intolerances or Allergies:


Consuming foods that you are intolerant to or allergic to can cause delayed stomach pain. Solution: Identify and avoid trigger foods; a food diary or elimination diet can help identify these.


Medications or Supplements:


Certain medications or supplements taken on an empty stomach can cause irritation. Solution: Take medications or supplements with food, if advised, and consult with a healthcare provider.


Infections:


Gastrointestinal infections or bacterial overgrowth can lead to morning stomach pain. Solution: Practice good hygiene and seek medical attention if an infection is suspected.

Scientific Studies and Further Reading:


  • Therapeutic Roles of Curcumin: Lessons Learned from Clinical Trials. Review.
  • Ginger in gastrointestinal disorders: A systematic review of clinical trials. Review.
  • Chamomile:¬†¬†Enzyme-assisted modification of flavonoids from¬†Matricaria chamomilla¬†: antioxidant activity and inhibitory effect on digestive enzymes.¬†Study.
  • Medicinal properties of ‚Äėtrue‚Äô cinnamon¬†(Cinnamomum zeylanicum): Scientific review.
  • The impact of peppermint oil on the irritable bowel syndrome:¬†Study.
  • Fennel:¬†Stimulant, carminative and expectorant. Review.
  • Research on the global prevalence of meal-related abdominal pain, especially among young adults, stressing its impact on daily life. UEG - United European Gastroenterology.

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Photo of the author - Pard Bharaj

Author: Pard Bharaj

I am a dedicated researcher with nearly a decade of experience in investigating health best practices. My journey in the health and wellness field has been driven by a passion for understanding and sharing the most effective ways to maintain and improve health. Over the years, I have delved into a wide range of topics, constantly seeking out the latest research and insights. My commitment is to provide well-researched, accurate, and trustworthy information to help readers make informed decisions about their health.

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