Are you feeling gassy, bloated, or constantly uncomfortable after meals? You’re not alone. These symptoms often signal that your gut is struggling. The good news? There’s a way to restore balance without medication. In this article, we’ll show you how to fix bloating and gas naturally with a simple, science-backed gut reset plan.
What Causes Bloating and Gas?
Before we dive into how to fix bloating and gas naturally, it’s essential to understand the causes:
Overeating or eating too fast
Carbonated drinks
Food intolerances (lactose, gluten, FODMAPs)
Poor gut bacteria balance
Sedentary lifestyle
Stress and lack of sleep
Even healthy foods like lentils, broccoli, and apples can cause bloating if your gut is inflamed or sensitive.
How Do I Reset My Gut and Stomach?
Resetting your gut doesn’t require extreme diets or expensive detox kits. Instead, it involves restoring your gut microbiome and supporting natural digestion. Here’s how:
Cut out processed foods and added sugars for a few days to give your digestive system a break.
Stay hydrated with warm water and detox teas
Consume easy-to-digest, fiber-rich meals that include both prebiotics and probiotics.
Get moving—a short walk after meals can do wonders
Get enough sleep to help your gut recover overnight
These small steps go a long way in showing you how to fix bloating and gas naturally and reset both your gut and stomach.
What is the 7-Day Gut Reset?
A 7-day gut reset is a short-term plan that allows your digestive system to rest and rejuvenate. Here’s a sample layout:
Day 1-2: Cleanse
Begin with warm lemon water every morning
Eat simple foods like khichdi, soups, and boiled vegetables
Day 3-5: Repair
Add fermented foods like curd or sauerkraut
Drink fennel or ginger tea
Avoid dairy, fried foods, and artificial sweeteners
Day 6-7: Reintroduce
Slowly bring back whole grains, fruits, and lightly cooked veggies
Note how your body responds
Want this as a printable guide?
Download your free 7-Day Gut Reset PDF here.
How to Do a 3-Day Gut Reset?
Short on time? A 3-day gut reset can still be effective:
Day 1:
Start with warm water + lemon + pinch of sea salt
Focus on steamed vegetables and easy-to-digest foods
Day 2:
Include curd or buttermilk for probiotics
Add garlic, ginger, and cumin to meals for better digestion
Day 3:
Hydrate with herbal teas
Chew food slowly and stop eating 2 hours before bed
This 3-day plan offers a quick way to experience how to fix bloating and gas naturally without going overboard.
How Do You Reset a Bloated Stomach?
A bloated stomach is often a result of poor digestion or food intolerance. Here’s what helps:
Walk for 10–15 minutes after eating
Chew your food thoroughly—aim for 30 times per bite
Avoid drinking water during meals (sip before or after)
Try carminative herbs like ajwain or fennel
Watch This Video: Quick Gut Reset & Tips for Bloating
These simple habits demonstrate how to fix bloating and gas naturally through mindful eating.
How Do I Flush My Stomach?
Flushing” your stomach is not about aggressive cleanses—it’s about supporting your body’s natural detox.
Try these methods:
Drink 2–3 litres of warm water daily
Start mornings with jeera or Ajwain water
Eat fibre-rich foods: flaxseeds, soaked chia, or apples
Avoid constipation by staying regular and active
No fancy pills—just practical steps in your journey to understand how to fix bloating and gas naturally.
What Can I Drink to Reset My Gut?
Here are the best drinks that support gut healing:
DrinkBenefits
Fennel tea Reduces bloating and gas
Ginger tea Aids in digestion and inflammation
Buttermilk with cumin Natural probiotic
Warm water with lemon Stimulates digestion
Ajwain water Relieves stomach heaviness
These gut-friendly drinks are a staple in any plan, showing you how to fix bloating and gas naturally.
Bonus: Daily Gut Health Tips
✅ Eat fermented foods like dahi, kanji, and miso
✅ Skip chilled drinks—opt for warm or room temperature water to support better digestion.
✅ Don’t eat when stressed or angry—it affects digestion
✅ Include 30 minutes of movement daily
Conclusion
Gas, bloating, and discomfort don’t have to be your normal. By following a simple gut reset and focusing on how to fix bloating and gas naturally, you can reclaim comfort and energy in just a few days.
Start slow. Stay consistent. And most importantly—listen to your body.
Dr Nivedita Pandey
Dr. Nivedita Pandey is a U.S.-trained gastroenterologist specializing in pre and post-liver transplant care, as well as managing chronic gastrointestinal disorders. Known for her compassionate and patient-centered approach, Dr. Pandey is dedicated to delivering the highest quality of care to each patient.
