Digestive symptoms such as bloating, indigestion, reflux, constipation or diarrhoea are common signs that the gut is under stress. While these symptoms are often temporary, they can be uncomfortable and disruptive. Digestive first aid refers to simple, practical steps you can take to help calm the digestive system and reduce symptoms in the short term.
Understanding what may be driving these symptoms is also important, as they can be linked to diet, stress, gut imbalance or underlying digestive dysfunction. This guide focuses on both immediate relief and the underlying causes of digestive discomfort.
What is digestive first aid?
Most of us need some digestive first aid after overindulging during the festive season or just eating too much any day. These are simple strategies that help calm down common gut issues using homemade remedies and recipes
I share with you are my best tried and tested natural digestive first aid home remedies to relieve most digestive upsets. It may be a good idea to print and keep them handy in the kitchen!
Bloating and gas relief strategies
- A strong cup of peppermint tea should give relief quickly, especially if you walk around just after you drink it.
- A hot water compress or bottle placed directly on the abdomen quickly relieves gas pains.
- Soothing seeds – mix of star anise [1], caraway, dill and fennel seeds. To release the healing oils gently crush the seeds and add ½-1 teaspoon to a cup of just-boiled water. Let it steep for 10 minutes. Strain and drink. Repeat as needed.
- Ginger tea – add 1/4 teaspoon of freshly grated ginger to 1 glass of just-boiled water. Steep for 10 minutes. Drink 3 cups of the mixture throughout the day. You can also use powdered ginger.
- Charcoal tablets – take 1-2 tablets (as per the label) between meals for a day or two. Charcoal is best used sporadically and for calming down severe bloating and not for regular use. It absorbs many substances in the gut including minerals and vitamins that are bound and excreted without being absorbed.
Heartburn (reflux) and indigestion support
- In case of acid indigestion – thoroughly chew a tablespoon of dry rolled oats, then swallow. Repeat as needed.
- Digestive seeds – chew a mix of anise seeds, cardamom seeds or caraway seeds, these are great for sore stomach.
- Honey and apple cider vinegar [2] – mix 1 teaspoon of honey and 2 teaspoons of organic apple cider vinegar into a glass of hot water and drink the mixture a few times per day.
- Eat papaya after meals – fresh, ripe papaya helps digestion thanks to the potent digestive enzyme papain.
- Add fresh basil to food while cooking – it will make the food more digestible and also help prevent constipation.
- Avoid coffee [3], [3] fried foods, alcohol, chocolate and spicy foods – they often trigger reflux.
- Don’t lie down after eating – the backflow of stomach acid into the oesophagus increases when you lie down, especially on your right side.
Constipation relief approaches
- First thing in the morning drink 2 glasses of warm filtered water mixed with 1 teaspoon of raw honey and 1-2 tablespoons of lemon juice. This has a cleansing effect on the digestive tract and encourages bowel movements (peristalsis).
- Prune drink – most of us know this remedy! Cover 10 prunes with warm water and leave overnight. In the morning before breakfast eat the moist prunes and drink the juice diluted with water.
- Combination of dried apricots and prunes works wonders for most people. Soak six of each overnight. Next morning eat three of each and drink half of the juice diluted with 1 cup of water. Then in the late afternoon or an hour before dinner, eat the remaining three apricots and prunes.
- Olive oil – take 1 tablespoon of extra virgin, cold pressed olive oil in the morning and 1 tablespoon an hour after dinner. It lubricated the bowels.
- Persimmons are well-known to relieve constipation – have 1-2 per day.
- For extra help – take 2 tablespoons of ground flax seeds and cover with warm water. When they swell, add 1-2 tablespoons of oat bran, mix well and eat the mixture with a big glass of water. Best done before sleep at night.
- Aerobic exercise is an excellent laxative! Do at least 30 minutes every morning. Fast or power walking walking works a treat.
Diarrhoea and gut sensitivity
Diarrhoea can be dangerous as it quickly depletes the body of electrolytes such as potassium, magnesium and sodium [4] leaving the sufferer tired and dehydrated. Positive aspect: it helps to speed up toxin removal.
- Drink lots of water [4] – sip warm water in small quantities constantly during the day. See my dehydration post [5] to estimate your water needs.
- Infusion of dried blueberries – this is one of the best remedies to resolve diarrhoea. Take 1 tablespoon of dried blueberries and add 1 cup of boiling water. Steep for around 15 minutes, drink whilst warm. Drink 4-6 glasses of this drink per day until diarrhoea subsides.
- Chamomile and/ or peppermint teas are very soothing and hydrating. Especially chamomile is an old traditional diarrhoea remedy.
- Raspberry leaf tea is a popular remedy for children and adults. Combine 1 tablespoon of dried raspberry leaves with 2 cups of water, add small piece of cinnamon stick and simmer for 25 minutes. Strain, cool and drink throughout the day.
- Barley water – an effective traditional remedy and great for soothing the gut! [4]
Do you have a great digestive first aid remedy? Please share it with us in comments below so I can include it in the above lists.
Continue Exploring Gut and Microbiome key topics. Discover more guides and articles in the Gut Health and Microbiome Resources Hub → [6]
Quick symptom guide
There is a strong connection between your nervous system, gut motility and symptom expression. What your symptoms may indicate:
- Bloating → gut fermentation imbalance, poor digestion, food triggers/sensitivities, [7] drinking excess water with meals or gut motility issues
- Reflux → low stomach acid, digestive enzyme imbalance, stress response or simply overeating
- Constipation → slow gut motility (transit time), low fibre, dehydration or disrupted nervous system tone
- Diarrhoea → gut irritation, infection, food poisoning, fast excretion of trigger food(s), gut sensitivity, leaky gut or reacting to a stressful event
I find most people with many of the above listed symptoms have multiple food intolerances indicating likely leaky gut syndrome. [8] To identify these foods I refer clients for IgG food intolerances testing [7] as the first step to repair the leaky gut and address the symptoms including gut immune function. [9]
Microbiome diversity greatly enhances gut health and decreases uncomfortable symptoms. Learn how to improve it in my article: How to improve gut health naturally: Why 30 plant foods per week changes everything. [10]
→ Return to the foundational gut health post: Gut Health and the Microbiome: A Foundational Guide. [11]
FAQ
Digestive first aid refers to simple strategies that help relieve common gut symptoms such as bloating, reflux, constipation and diarrhoea.
Common causes include diet changes, stress, gut imbalance, infections or food sensitivities.
It depends what is causing it. Bloating may improve with gentle movement, hydration, stress reduction and avoiding trigger foods.
If symptoms are persistent, severe or recurring, causing severe abdominal pain or diarrhoea, further investigation is recommended.
Certainly, stress directly impacts gut motility, enzyme production, slows digestion and increases gut sensitivity.
Browse our tried and tested, healthy and yummy recipes in the Recipes Hub → [12] and key nutrition and good foods articles and guides in our Nutrition Hub → [13]
Next steps
Digestive symptoms are often temporary, but they can also be an early signal that the gut is under strain. Understanding these signals can help guide more targeted support for long-term gut health.
I have a special clinical interest in and experience with helping clients improving their gut health, balancing the microbiome and addressing digestive complaints. Feel free to get in touch to discuss your gut symptoms or other concerns. [14]
Best of Health
[15]Joanna Sochan
Wholistic Health and Lifestyle Therapist
Integrative health support combining clinical evidence, systems-based thinking and traditional naturopathic wisdom for lasting health and wellbeing
Photo credit: Pixabay
Additional resources
- Gut health and hormones [16]
- Apple cider vinegar and raw honey cleansing tonic [2]
- GAPS desserts: simple and easy recipes with tips [17]
- Castor oil pack for gentle detox, pain and inflammation [18]
- Gallbladder function: problems, symptoms and natural treatment [19]
- Online consultations [20]
Disclaimer: This content is for informational and educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making any changes to your health regimen, particularly if you are taking prescription or over-the-counter medications or have a medical condition.
Bio: Joanna Sochan is a Wholistic Natural Therapist and founder of Naturimedica Wholistic Wellcare. She has over 15 years of clinical experience working with complex health presentations, with a focus on gut health, food sensitivities, women’s hormone health (including perimenopause and menopause), metabolic health, weight regulation, and senior health. She works with clients Australia-wide and online, and also develops therapeutic programs, eCourses, and educational resources designed to support long-term, sustainable wellbeing. View full bio [21].