• Masarat Jilani

The 5 easiest home remedies for gut health

We all love a home remedy. It gives that impression of being easy to access without a prescription and gives that feeling of being a safe natural approach. However, it is important to be careful since medicines are heavily regulated to keep us safe in a way that herbal products are not. And home remedies can be dangerous. That’s why we recommend speaking to a doctor about your gut health and discussing home remedies with them before starting anything new.

However, we do have a list of 5 easy, evidence-based hacks to boost your gut health naturally from the comfort of your own home. But it is still important to discuss these options with your doctor.

5 home remedies to boost digestive health

Peppermint oil for abdominal pain

At Zemedy, we really do rave about the benefits of peppermint. And that’s because peppermint oil is a clinically proven safe and effective way of relieving abdominal pain and effective therapy for the relief of abdominal pain. In fact, it is considered a global treatment because it has been shown to tackle multiple symptoms associated with IBS including bloating, diarrhea, or constipation. You can enjoy peppermint oil in capsule form - it’s found in the flowering parts and leaves of the peppermint plant. Some peppermint teas may also use these parts of the plant and thus offer the same benefits. Trying some peppermint oil could get rid of your stomach ache in minutes!

Yoga for bloating

Yoga is a form of low-intensity exercise. Low to moderate intensity has been shown to improve symptoms of IBS. In fact, one study showed that this link may be due to anti-inflammatory effects. There are specific yoga routines designed for IBS. These focus on gentle movement to help soothe your gut and give you a boost. Although feeling bloated can leave you feeling lousy, even a few minutes of yoga could really help. And incorporating some into your routine could help prevent flare-ups.

Fiber for a healthy gut

Wheat bran is a good source of insoluble fiber which can help tackle constipation. However, for other types of IBS, fiber can have different effects. But in general, fiber is a crucial component of our diet which we often don’t get enough of. High dietary fiber intake has also been shown to protect against colorectal cancer which is the third most common cancer in the UK.

A diet rich in fibre has been linked to a healthier gut microbiome - this means it increases good bacteria in the gut naturally. This is a misconception that you need to “cleanse” your gut. In fact a gut filled with bacteria as long as they are good bacteria is actually very beneficial. This has implications for your overall health since those who have an increased intake of fibre decreases the risk of heart disease, stroke and diabetes.

If you have a sensitive gut such as in IBS then a combination of both insoluble and soluble fibre is best since this is less likely to trigger symptoms but still allows you to get all the health-boosting benefits of fibre. Examples of both insoluble and soluble fibre include homemade granola containing: oats, nuts, seeds, bananas. Get experimenting with recipes which combine soluble and insoluble fibre and reap the benefits of this effective home remedy.

Regular fluid intake for diarrhoea and constipation.

This is probably the simplest home remedy for IBS. But it’s quite common for lots of us to not remain well hydrated. If you suffer from diarrhoea then you are at risk of dehydration from the fluid lost as you empty your bowels- so keeping hydrated with water or sports drinks can prevent you from becoming unwell.

Similarly if you suffer from constipation, increased fluid intake can help your gut get moving and help you with emptying your bowels. Simple, refreshing and effective- start sipping on fluids and welcome a healthier gut in no time!

Stress relief for flare-ups and the gut-brain axis

Flare-ups can quite understandably make you feel frustrated and stressed. However, this stress and frustration can lead to worsening of the flare-up symptoms in a vicious cycle. That’s why stress relief is important to deal with gut symptom flare-ups since it can stop that vicious cycle in its tracks. Stress management is also crucial as stress can affect the gut in many ways through the gut-brain axis.

Stress relief through a home remedy can be achieved through accessing CBT which you can do in your own home through a digital program like Zemedy. You can also try different relaxation techniques for immediate relief such as deep breathing or visualisation. This home remedy improves your gut health fast!

Add these five home remedies to your repertoire and reap the benefits of a healthier, happier gut. If you would like to find out more about how to incorporate new routines into your life then check out our Morning Routine for IBS article to get you started! Do you have any other home remedies which we forgot to mention? Let us know by emailing us at

Related articles


Ready to improve that gut feeling?

Start your journey today and manage your IBS effectively in as little as 6 weeks.