GI Pain? These Home Remedies Soothe Stomach Upset Quickly and Naturally

Busy schedules and rushed eating can trigger gastrointestinal (GI) pain. Known as the body’s “second brain,” the gut also reacts strongly to stress, which can disrupt digestion and cause symptoms such as bloating, nausea, heartburn and constipation. We’ve rounded up the best research-backed tips to soothe stomach pain quickly and naturally. 

7 tips to relieve stomach pain 

When you experience abdominal pain or other types of GI upset, you want fast and effective relief. These simple home remedies will do the trick. 

For nausea: a spicy sniff

A long day of yard work, a bumpy car trip, a hurried meal…a lot of things can make us queasy and uncomfortable. For speedy relief, take a few slow, deep sniffs of freshly grated ginger (or breathe in the aroma of ginger essential oil if you have it handy). In a research review of 11 studies, scientists in Taiwan found that the strong, spicy scent of ginger quickly calmed the nausea center in the brain, reducing queasiness in as little as two minutes.

For heartburn: a garden peek

Digging in at a barbecue or dinner out with friends can make heartburn flare. Thankfully, strolling through your yard while admiring the pretty blooms and budding trees can provide relief in 20 minutes. Plus it’ll cut your risk of future heartburn flares by as much as 83 percent if you make it a daily habit, according to Iowa State research. Nature walks induce a deep sense of calm, which experts say helps stimulate stomach emptying.

For constipation: snacking on kiwi

When you’re backed up, it can trigger mild abdominal pain. Luckily, eating kiwis can get you back on track fast. That’s the word from New Zealand scientists, who say enjoying two of these sweet, tangy fruits daily relieves constipation more quickly and effectively than even fiber supplements can. The reason? Kiwis contain a gentle natural laxative (actinidin) that encourages elimination without cramping, bloating or other uncomfortable symptoms.

For indigestion: cozy couch time

The next time you feel a bout of stomach pain brought on by indigestion, try curling up on the couch and getting lost in a great show or book. An Indonesian study suggests that a relaxing break can quickly soothe an upset stomach, and regular R&R can even help alleviate chronic indigestion. Turns out the branch of nerves that helps you digest food and absorb nutrients becomes more active as soon as you stretch out and unwind.

For stomach cramps: curling your toes

Adapting to ups and downs in weather can disrupt the nerves that keep muscles relaxed, leading to painful spasms in the GI tract. Fortunately, Egyptian investigators say that a technique called progressive muscle relaxation (PMR) can alleviate even severe abdominal cramping, often within minutes. To do: Inhale slowly while curling your toes, then exhale as you relax them. Repeat with each muscle group, working up toward your head until your stomach pain subsides.

For gassiness: fennel supplements

A bout of gassiness can really put a damper on your day. While munching fennel seeds is a traditional remedy for this intestinal woe, some women don’t enjoy the bitter, licorice-like flavor. The solution? Try taking a fennel seed capsule instead. Experts reporting in the Journal of Education and Health Promotion say fennel’s active ingredient (trans-anethole) switches off the enzymes that fuel gas formation, easing symptoms as effectively as anti-gas medications do. 

For bloat: a 10-Minute Walk

Various factors can contribute to uncomfortable bloat, stomach pressure and GI pain. One possible cause? Delayed gastric emptying—when the movement of food from your stomach to your small intestine slows. Fortunately, research suggests that getting a little gentle exercise after each meal and snack (try stretching your legs by strolling around the yard or walking up and down the driveway when you pick up the mail) can reduce symptoms. Moving the legs and hips stimulates gentle stomach contractions, plus encourages the valve at the bottom of the stomach to open, allowing food to pass into the small intestine.

When to see a doctor for stomach pain

While home remedies are a great option for milder types of abdominal pain, it’s always best to call your doctor for a physical exam and testing if you experience more concerning symptoms. If you notice severe discomfort, fever, bloody bowel movements or you’re vomiting blood, seek urgent medical care.