Stomach pain is a common issue that can range from mild discomfort to severe distress. While persistent or severe pain should be evaluated by a healthcare professional, many people find relief through home remedies.
This article explores 20 natural ways to alleviate stomach pain. It's important to note that the effectiveness of these remedies can vary depending on the underlying cause of the pain.
1. Ginger
Ginger has natural anti-inflammatory properties and has been used for centuries to treat digestive issues.
ResearchTrusted Source suggests that ginger can help reduce nausea, vomiting, and abdominal pain. The active compounds in ginger, including gingerols and shogaols, may:
- reduce inflammation in the digestive tract
- increase digestive motility
- relieve gas and bloating
People can consume ginger in several forms:
- fresh ginger root
- ginger tea
- ginger supplements
- candied ginger
To make ginger tea, steep fresh ginger slices in hot water for about 10 minutes.
2. Peppermint
Peppermint contains menthol, which can help relax stomach muscles and ease pain caused by gas and bloating.
A 2019 reviewTrusted Source found that peppermint oil was effective in reducing abdominal pain in people with irritable bowel syndrome (IBS).
People can use peppermint in the following ways:
- drink peppermint tea
- take peppermint oil capsules
- use peppermint essential oil for aromatherapy
However, those with gastroesophageal reflux disease (GERD) should avoid peppermint as it may worsen symptoms.
3. Chamomile
Chamomile has anti-inflammatory and antispasmodic properties that may help reduce stomach pain.
A 2006 reviewTrusted Source suggested that chamomile tea may help relieve a variety of gastrointestinal conditions, including upset stomach, gas, and diarrhea.
To use chamomile:
- steep a chamomile tea bag in hot water for 5-10 minutes
- drink up to 3-4 cups of chamomile tea per day
While generally safe, people allergic to plants in the daisy family should avoid chamomile.
4. Warm compress
Applying heat to the abdomen can help relax muscles and reduce pain.
A 2006 studyTrusted Source found that a combination of heat and peppermint oil was effective in reducing menstrual pain.
To use a warm compress:
- apply a heating pad or hot water bottle wrapped in a towel to the stomach
- keep in place for 15-20 minutes at a time
- repeat as needed
Be careful to avoid burns by not applying heat directly to the skin.
5. Apple cider vinegar
Some people find that apple cider vinegar helps with digestion and reduces gas, although scientific evidence is limited.
A small 2016 studyTrusted Source found that apple cider vinegar reduced the rate of gastric emptying, which could help decrease bloating and acid reflux symptoms.
To use apple cider vinegar:
- mix 1-2 teaspoons in a glass of water
- drink before meals
However, due to its acidity, apple cider vinegar may worsen heartburn in some people.
6. BRAT diet
The BRAT diet (Bananas, Rice, Applesauce, Toast) is often recommended for upset stomachs, particularly those accompanied by diarrhea.
These foods are easy to digest and can help firm up stools. A 2020 reviewTrusted Source noted that while the BRAT diet may help manage acute diarrhea, it should not be used long-term due to its low nutritional content.
To follow the BRAT diet:
- Eat only these foods for the first 24-48 hours of stomach upset
- Gradually introduce other bland foods as you start feeling better
It's important to stay hydrated while following this diet.
7. Probiotics
Probiotics are beneficial bacteria that can help restore balance to the gut microbiome.
A 2019 meta-analysisTrusted Source found that probiotics were effective in reducing pain and symptom severity in people with IBS.
People can find probiotics in:
- yogurt
- kefir
- sauerkraut
- probiotic supplements
When choosing a probiotic supplement, look for ones containing multiple strains of bacteria.
8. Fennel seeds
Fennel has antispasmodic properties that may help reduce bloating and gas.
A 2016 studyTrusted Source found that fennel essential oil reduced symptoms of colic in infants, suggesting it may have pain-relieving properties.
To use fennel seeds:
- Chew on a teaspoon of seeds after meals
- Steep 1 teaspoon of crushed seeds in hot water for 5-10 minutes to make tea
People who are allergic to carrots, celery, or mugwort may also be allergic to fennel.
9. Baking soda water
Baking soda can neutralize stomach acid, potentially providing quick relief from heartburn and indigestion.
A 2013 studyTrusted Source found that baking soda could help treat acid reflux symptoms when combined with magnesium hydroxide.
To use baking soda water:
- Mix 1/2 teaspoon of baking soda in a glass of water
- Drink slowly
Note: This remedy should be used sparingly, as frequent use can affect the body's acid-base balance.
10. Lemon water
Despite being acidic, lemon may have an alkalizing effect in the body and could stimulate the production of bile, aiding digestion.
A 2019 reviewTrusted Source suggested that citrus fruits, including lemons, may have protective effects against gastrointestinal disorders.
To make lemon water:
- Squeeze half a lemon into a glass of warm water
- Drink on an empty stomach
People with citrus allergies or acid reflux should avoid this remedy.
11. Aloe vera juice
Aloe vera is known for its soothing properties and may help reduce inflammation in the digestive tract.
A 2018 reviewTrusted Source found that aloe vera may be beneficial for various digestive disorders, including gastroesophageal reflux disease (GERD).
To use aloe vera:
- Drink pure aloe vera juice without added sugars
- Start with small amounts (1-2 ounces) to avoid potential laxative effects
Pregnant women and people with diabetes should consult a doctor before using aloe vera internally.
12. Gentle abdominal massage
Massaging the abdomen can help stimulate digestion and relieve gas.
A 2016 studyTrusted Source found that abdominal massage was effective in reducing symptoms of constipation.
To perform abdominal massage:
- Use gentle pressure and massage in a clockwise direction
- Continue for 5-10 minutes
- Stop if you feel any pain
People with severe abdominal pain or inflammation should avoid this technique.
13. Licorice root
Licorice root contains compounds that may increase the mucus coating of the esophagus, potentially helping with acid reflux.
A 2014 studyTrusted Source found that an extract of licorice root was effective in reducing symptoms of functional dyspepsia.
To use licorice root:
- Steep licorice root in hot water for 5-10 minutes to make tea
- Take deglycyrrhizinated licorice (DGL) supplements
Note: People with high blood pressure should avoid licorice root, as it can raise blood pressure.
14. Turmeric
Curcumin, the active compound in turmeric, has powerful anti-inflammatory properties.
A 2018 meta-analysisTrusted Source found that curcumin supplementation could reduce symptoms of IBS.
To use turmeric:
- Mix 1/4 teaspoon of turmeric powder in warm water or milk
- Add turmeric to your cooking
- Take curcumin supplements
Turmeric can interact with certain medications, so consult a healthcare provider before using it medicinally.
15. Activated charcoal
Activated charcoal is highly absorbent and may help remove excess gas and toxins from the digestive system.
A 2017 reviewTrusted Source suggested that activated charcoal could be effective in treating acute poisoning and drug overdoses.
To use activated charcoal:
- Take activated charcoal supplements as directed on the package
- Mix powdered activated charcoal with water
Note: Activated charcoal can interfere with the absorption of medications, so timing is important.
16. Bone broth
Bone broth is rich in easily digestible nutrients and amino acids that may support gut health.
A 2021 reviewTrusted Source suggested that bone broth could have anti-inflammatory effects and may benefit gut health, though more research is needed.
To use bone broth:
- Sip on warm bone broth throughout the day
- Use it as a base for soups and stews
People with histamine intolerance should be cautious with bone broth, as it can be high in histamines.
17. Lavender
Known for its calming effects, lavender may help reduce stress-related stomach issues.
A 2016 studyTrusted Source found that lavender essential oil had antispasmodic effects on the intestinal tract of animals, suggesting potential benefits for digestive issues.
To use lavender:
- Drink lavender tea
- Use lavender essential oil for aromatherapy (do not ingest)
Avoid lavender if you're allergic to plants in the mint family.
18. Slippery elm
Slippery elm forms a protective coating in the digestive tract, potentially soothing inflammation.
A 2013 studyTrusted Source found that slippery elm, among other herbs, was effective in managing symptoms of IBS.
To use slippery elm:
- Mix slippery elm powder with water to form a paste
- Take slippery elm supplements as directed
Slippery elm may interfere with the absorption of medications, so consult a healthcare provider before use.
19. Caraway seeds
Caraway seeds have antispasmodic properties and may help relieve bloating and cramps.
A 2019 studyTrusted Source found that caraway oil was effective in reducing symptoms of functional dyspepsia.
To use caraway seeds:
- Chew on a teaspoon of seeds after meals
- Steep 1-2 teaspoons of crushed seeds in hot water for tea
People with allergies to anise, celery, or fennel should avoid caraway seeds.
20. Mindful breathing
Deep, slow breaths can help activate the parasympathetic nervous system, which promotes relaxation and may ease stress-induced stomach pain.
A 2017 studyTrusted Source found that diaphragmatic breathing exercises could reduce symptoms of GERD.
To practice mindful breathing:
- Sit or lie comfortably
- Place one hand on your chest and the other on your belly
- Breathe deeply through your nose, feeling your belly expand
- Exhale slowly through your mouth
- Continue for 5-10 minutes
This technique is generally safe for everyone and can be practiced anywhere.
When to see a doctor
While these home remedies can be effective for minor stomach discomfort, it's important to seek medical attention if:
- Pain is severe or persistent
- You experience frequent vomiting or diarrhea
- There's blood in your stool or vomit
- You have unexplained weight loss
- You have difficulty swallowing
- You notice a sudden change in bowel habits
Summary
Many cases of mild stomach pain can be relieved with simple home remedies. However, it's crucial to listen to your body and consult a healthcare professional if symptoms persist or worsen. Remember that prevention is key - maintaining a healthy diet, managing stress, and staying hydrated can help prevent many stomach issues.
While these remedies are generally safe, it's always best to consult with a healthcare provider before starting any new treatment, especially if you have underlying health conditions or are taking medications. Some remedies may interact with medications or be unsuitable for certain health conditions.
By understanding these natural approaches to stomach pain relief, you can make informed decisions about managing your digestive health. However, persistent or severe symptoms should always be evaluated by a medical professional to rule out more serious conditions.