How to Ease Bloating Naturally: Functional Mushrooms, Vitamins & Lifestyle Tips

How to Ease Bloating Naturally: Functional Mushrooms, Vitamins & Lifestyle Tips

Bloating is one of the most common digestive complaints today, with millions of people experiencing uncomfortable fullness, abdominal swelling, and sluggish digestion on a regular basis. In a world of fast food, disrupted mealtimes, and stress-driven eating habits, it's no surprise that our guts are under pressure. While quick fixes and over-the-counter remedies exist, many are turning to natural approaches—including mindful eating, hydration, gentle movement, and functional mushrooms—to ease bloating and support long-term digestive comfort. What if your daily ritual could gently help your gut feel more balanced from within?

The Bloating Epidemic: A Gut Feeling We Can’t Ignore

Digestive issues are more widespread than many realise. A large-scale analysis of over 51,000 individuals across 26 countries found that nearly 18% of the global population experience bloating at least once per week, with the symptom being more common among women and younger adults, and strongly associated with abdominal discomfort 

What’s driving this trend?

• Ultra-processed diets: In a long-term cohort study, individuals with the highest intake of ultra-processed foods (averaging 21% of total diet) were found to have a 19% higher risk of developing irritable bowel syndrome (IBS) compared to those with the lowest intake, with risk increasing by 8% for every 10% rise in UPF consumption

• Stress-eating: Chronic stress disrupts digestion by activating the sympathetic nervous system, reducing stomach acid and slowing gut motility.

• Skipping meals or eating too fast: Modern lifestyles often push us to eat quickly, on the go, or skip meals entirely—leading to poor digestion and excess gas build-up.

What Causes Bloating?

Bloating can be caused by a wide range of triggers, but common culprits include:

• Gas retention from undigested carbohydrates

• Food intolerances (e.g., dairy or gluten sensitivity)

• Imbalanced gut flora due to antibiotics, poor diet, or stress

• Hormonal changes, particularly during the luteal phase of the menstrual cycle

• Sedentary lifestyles, which slow digestion

• Constipation, which traps gas and waste

Fortunately, many of these are manageable with gentle, natural lifestyle shifts.

Natural Ways to Ease Bloating

If you’re tired of feeling puffed up and uncomfortable, here are some easy, evidence-informed ways to relieve bloating:

1. Start Your Day with Warm Liquids

Drinking warm water with lemon or ginger upon waking helps stimulate digestive juices, encouraging smoother bowel movements and reducing water retention.

2. Chew Thoroughly and Eat Mindfully

Eating too fast introduces excess air into the gut, leading to bloating. Slow down, chew thoroughly, and avoid talking while eating to minimise trapped gas.

3. Incorporate Natural Prebiotics

Foods like chicory root, garlic, onions, and oats act as prebiotics—feeding your good gut bacteria. A diverse microbiome can help break down food more efficiently and reduce gas production.

4. Take Movement Breaks

Gentle walks after meals encourage peristalsis—the wave-like motion of your intestines—which helps move food and gas through your system more efficiently.

5. Stay Hydrated

Dehydration can contribute to constipation and water retention. Sip water throughout the day to keep digestion flowing.

Functional Mushrooms & Bloating: The Lion’s Mane Connection

While mushrooms might not be the first thing that comes to mind for digestive health, adaptogenic fungi—especially Lion’s Mane—have a fascinating role to play.

What Is Lion’s Mane?

Lion’s Mane (Hericium erinaceus) is a nootropic mushroom traditionally used in Eastern medicine for supporting the brain and gut. It contains unique compounds called hericenones and erinacines, which have been studied for their impact on brain and gastrointestinal health.

Lion’s Mane & Digestive Support

Lion’s Mane has long been celebrated in traditional practices for its connection to both brain and gut vitality. Modern research is exploring how it interacts with the gut-brain axis—our internal communication system between mind and digestive function.

DIRTEA’s Lion’s Mane Focus Powder is also infused with organic zinc, which contributes to normal metabolism of carbohydrates, fats, and proteins. This makes it a supportive option for those looking to feel more balanced after meals, especially when combined with other good digestive habits like staying hydrated and eating slowly.

Vitamin B5 and B12: Fuel for Your Digestive Fire

Every serving of DIRTEA Focus Gummies includes Vitamin B5 and Vitamin B12, both of which play important roles in supporting your body’s natural energy metabolism. These nutrients help convert the food you eat into usable energy, which supports your overall vitality and can contribute to a smoother digestive rhythm when paired with mindful eating and a balanced diet.

Together, this makes DIRTEA Lion’s Mane a powerful ally for those experiencing sluggish digestion or bloating caused by stress or nervous system dysregulation.

Why a Calmer Mind = A Happier Gut

Stress and digestion are deeply connected. Chronic stress can reduce stomach acid, alter gut motility, and trigger bloating. By supporting your nervous system and digestion together, you allow your body to return to balance.

That’s why the combination of Lion’s Mane (for the gut-brain axis), zinc (for metabolism), and B vitamins (for energy and enzyme function) makes such a difference.

Final Thoughts: Balance Starts in the Gut

The path to a less bloated, more comfortable you doesn’t have to involve restriction, discomfort, or over-the-counter aids. By focusing on the root causes—stress, poor diet, and lack of digestive rhythm—you can support your gut naturally.

And with functional ingredients like Lion’s Mane, calming adaptogens like Reishi, and supportive vitamins like B5, B12, and zinc, your daily ritual can become your digestive ally.

FAQs

Can Lion’s Mane make bloating worse?
Most people tolerate Lion’s Mane very well. It doesn’t cause bloating and may support gut motility and microbiome balance. If you’re sensitive, start with a lower dose and build up gradually.

How long does it take to notice less bloating after starting a mushroom supplement?
Some people report subtle improvements within a few days, especially if diet and lifestyle are also supportive. For long-term benefits, consistent daily use over several weeks is ideal.

 Are mushroom powders better than capsules for digestion?
Powders, especially dual extracted and third-party tested, can be easier to digest and absorb, especially when mixed with warm liquids that aid gut motility. They also create a soothing daily ritual that promotes mindfulness—a key to reducing stress-related bloating.

What if I already take probiotics—can I still use DIRTEA?
Absolutely. DIRTEA’s functional blends complement most gut-friendly supplements, especially because they focus on nervous system balance and adaptogenic support.

References 

1. Ballou, S., Singh, P., Nee, J., Rangan, V., Iturrino, J., Geeganage, G., Löwe, B., Bangdiwala, S. I., Palsson, O. S., Sperber, A. D., Lembo, A., & Lehmann, M. (2023). Prevalence and associated factors of bloating: Results from the Rome Foundation Global Epidemiology Study. Gastroenterology, 165(3), 647–655.e4. https://doi.org/10.1053/j.gastro.2023.05.049
2. Wu, S., Yang, Z., Liu, S., Zhang, Q., Zhang, S., & Zhu, S. (2024). Ultra-processed food consumption and long-term risk of irritable bowel syndrome: A large-scale prospective cohort study. Clinical Gastroenterology and Hepatology, 22(7), 1497–1507.e5. DOI: 10.1016/j.cgh.2024.01.040