We’ve all been there – overindulging in a delicious meal only to be disappointed by the sight of our bloated tummy in the mirror. The good news is, some everyday herbs and spices can help ease the discomfort. Check out these five natural remedies using herbs and spices to reduce bloating and make you feel better in no time!
What is Bloating?
Bloating happens when gas builds up in your stomach instead of passing out. This can cause pain, cramps, and nausea. Bloating and stomach pain are usually caused by excess gas in the intestines. If you often feel bloated after eating, it could be a sign of a digestive issue.
Overeating or eating too fast might be the reason, but it could also be due to food intolerance or a medical condition that affects gas digestion. There are many herbs and spices, full of nutrients that also help reduce bloating while boosting your health.
Signs of Bloating
- Bloating and fullness in the stomach are signs of excess gas.
- You might also feel nauseous or have a swollen belly after eating.
- Passing gas excessively is another sign of having too much gas in your stomach. Certain foods that are difficult to digest can cause fermentation and produce gas.
- Belching, burping, and farting can help release the excess gas and provide relief from these symptoms.
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Get to know these five herbs and spices to reduce bloating and say goodbye to gas!
5 Herbs and Spices to Reduce Bloating
1. Ajwain
Ajwain (Thymol seeds), also known as omam or carom seeds, is a popular herb in traditional medicine known for its digestive benefits.
Nutrients
Are you curious why Ajwain tops this list? Have a look at the components found in Ajwain – carbohydrates, glucosides, saponins and phenolic compounds (carvacrol), volatile oils (thymol), terpinene, paracymene and beta-pinene, protein, fat, fibre, and minerals including calcium, phosphorus, iron, and nicotinic acid (niacin).
Health Benefits
- The most important of them all is thymol oil, a compound that stimulates the release of digestive enzymes, helping to improve digestion and alleviate bloating.
- Also, volatile compounds like limonene and carvone are effective in treating digestive issues such as gas, peptic ulcers and bloating.
- It improves overall digestive health and at the same time heals peptic ulcers and protects the liver with its natural antioxidants.
Interesting Fact: Traditionally, in the state of Tamil Nadu, they serve you water infused with Ajwain during feasts to help digest all the rich food you gorge on.
Caution
Ajwain-infused water should not be consumed by pregnant and lactating women as it may be toxic to the foetus. There have been reports of miscarriages and fetal birth defects.
How does Ajwain help in bloating?
Adding ajwain to your diet or taking it as a supplement may help reduce bloating and improve overall digestive health. Roast the seeds on a medium flame and then add water to it. Let it boil till the colour of the water changes to light brown. Drain the seeds and drink the water once it cools down to warm. You can store it and drink it the next day too.
The enzyme components of Ajwain can increase the secretion of gastric acid, bile acids and the activity of digestive enzymes. It relieves the gas accumulated by becoming a potent stimulant of digestive activity.
2. Ginger
Ginger is one of the most powerful spices used in traditional Indian cooking that has far more beneficial properties than its ability to reduce bloating. It has been a constant part of alternative medicinal recipes for centuries.
Nutrients
Ginger has a lot of beneficial compounds like gingerol, shogaols, zingiberene, zingerone, terpenes, vitamins, and minerals. Among these, gingerol is the most important and powerful compound with anti-inflammatory, antimicrobial and antioxidant effects.
Health Benefits
- Gingerols and shogaols have anti-inflammatory and antioxidant properties, which can help soothe the digestive system.
- The enzymes in ginger also help stimulate digestion and improve movements in the digestive tract.
- Drinking ginger tea or adding fresh or dried ginger to your meals can help prevent bloating and improve overall digestion.
- Also, ginger is a natural anti-nausea remedy and can be helpful for those experiencing nausea or vomiting due to bloating or other digestive issues.
Caution
Too much ginger can cause some unfavourable effects, especially on the throat and stomach. Overconsumption often leads to throat irritation, diarrhoea or mild heartburn.
How does Ginger alleviate bloating?
The enzymes from ginger break up the gas and expel it, thereby aiding in reducing bloating. Ginger can also be added in recipes with food that tend to cause bloating, like cabbage, cauliflower and potatoes. This will prevent gassiness before it leads to more discomfort and pain.
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3. Fennel Seeds
Fennel seed, popularly known as Saunf, from the Foeniculum vulgare plant is an important ingredient in both cooking and medicines. It is used in many cuisines around the world for its unique flavour and potential health benefits. Sweetened fennel seeds or plain seeds are commonly served as mouth fresheners or along with paan at the end of feasts to aid in digestion.
Nutrients
- Dried fennel seeds have a lot of important nutrients. Among them are vitamin C, manganese, iron, calcium, magnesium and potassium.
- They also contain compounds like anethole, fenchone, and estragole, which have carminative (gas-reducing) properties.
- More powerful polyphenol antioxidants rosmarinic acid, chlorogenic acid, quercetin, and apigenin are also found in fennel extract. These also have great anti-inflammatory properties.
Health Benefits
- The anti-inflammatory properties of anethole help with inflammation and ulcers in the stomach. It improves digestion and relaxes the muscles in the intestine. This aids people with constipation.
- One tablespoon of fennel seeds gives you 2 g of fibre. (For comparison, an apple has 3-4 g of fibre) This dietary fibre is very good in treating diarrhoea as it reduces loose and watery stools and regulates bowel movements faster.
- It has a tangible soothing effect on the stomach especially in cases of chronic digestive issues, ulcers, etc.
Caution
Fennel has some strong estrogen-like hormonal effects. Undoubtedly this helps in relieving symptoms in menopausal women. But it is not safe for pregnant women as it disturbs foetal growth in the womb and for women taking regular hormonal medications. It also has some drug interactions with cancer medicines.
How do Fennel seeds reduce bloating?
Drinking fennel tea or chewing on a few fennel seeds after a meal improves overall digestive health. Its anti-inflammatory properties soothe the digestive system, prevent inflammation and avoid bloating altogether. Additionally, fennel seeds also help stimulate the release of digestive enzymes and bile, which can aid in the digestion of food and release the gas buildup inside.
4. Cumin
Cumin is a common spice used in traditional medicine, not just in India but also in folk medicines of Western countries. to help improve digestive health and get rid of bloating.
Nutrients
One teaspoon of cumin contains the following compounds:
7.88 calories, 0.37 g of protein, 0.47 g of fat, 0.93 g of carbohydrate, 19.6 mg of calcium, 1.39 mg of iron, and 7.69 mg of magnesium.
It contains bioactive compounds like cuminaldehyde, limonene, terpinene, safranal, linalool, different flavonoids and alkaloids. These compounds increase the activity of digestive enzymes like amylases, lipases, etc.
Health Benefits
- Cumin is also rich in antioxidants and anti-inflammatory compounds that can help soothe the digestive system and prevent inflammation that can lead to bloating.
- The compounds specified above stimulate the secretion of digestive enzymes and aid in the digestion of food and prevent the buildup of gas in the intestines.
- It is a very high source of iron with 17% of the dietary requirement in just 1 teaspoon. It can be an essential aid in women to replace iron lost in menstruation.
- The bioactive compounds, phenols, flavonoids, alkaloids, etc., are antioxidants and help with the overall health of your body. It helps injured tissues heal faster, especially in the digestive tract.
- Cumin also has some positive effects on blood sugar and cholesterol levels and protects against diseases borne by food due to its antimicrobial properties.
We can go on and on about cumin and its benefits on health. But you get the gist, right? It’s good to have a spoon of cumin once in a while with your meals.
Caution
Like any good thing, it is always better to limit yourself to the safer side. Allergy is very rarely reported. Since it has an effective reaction to blood sugar, it is better to discuss regular cumin supplements while taking diabetic medications.
How does Cumin help relieve bloating?
Adding cumin to your meals or drinking cumin tea can help to stop bloating and improve overall digestive health. Dried and powdered cumin is a common ingredient in curries that balance out the digestive issues you may have later.
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5. Mint Leaves
Mint is a popular herb used in traditional medicine for a lot of various reasons. There are so many varieties of mint used in medicines and food for different purposes. Regular mint leaves take root quickly and spread out. You can even grow them in glass jars for regular cooking.
Nutrients
Mint is rich in the following nutrients: vitamin A, iron, manganese and folate. They contain various essential polyphenols and flavonoids which are majorly the reason for the effectiveness of mint.
Health Benefits
- Mint is traditionally used for its anti-inflammatory properties to alleviate toothache, cramps, digestive issues, colds and sore throats.
- They stimulate the secretion of digestive enzymes and bile, which can aid in the digestion of food and prevent the buildup of gas in the intestines.
- It significantly improves the symptoms of Irritable Bowel Syndrome (IBS).
- It has antimicrobial, antioxidant and decongestant properties that prove highly beneficial.
Caution
There are some reports of mint leaves triggering in people with reflux disease (GERD).
How do mint leaves relieve bloating?
Drinking mint tea or chewing on a few mint leaves after a meal can help ease bloating and improve overall digestive health because of the improved enzyme activity.
To conclude,
Bloating can be uncomfortable and sometimes even painful. However, incorporating everyday herbs and spices like ajwain, ginger, fennel seeds, cumin, and mint leaves into your diet can help alleviate discomfort and improve overall digestive health. These natural remedies have been used for centuries in traditional medicine and have shown promising results in reducing bloating and gas.
Including these herbs and spices to reduce bloating not only helps you feel better physically but also gives you the added benefits of their various nutrients. So the next time you experience bloating, try reaching for these natural remedies to help you feel better in no time!
Sources
- PubMed Central
- Healthline
Also Read: 15 Most Widely Used Spices In Indian Kitchens And Their Health Effects
