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Herbs and Spices for Bloating

Health | November 18, 2019

Bloating happens to everyone. Models, doctors, actors, influencers, teachers- everybody bloats! There are many reasons why it happens- anxiety, intolerances, allergies, diet, menstruation and hormones, chewing gum, traveling, gut imbalances… it could be so many things! In the meantime, you can deal with it in the short-term using herbs and spices. Just to be clear, none of these are meant to “cure” any underlying condition, such as SIBO (small intestinal bacterial overgrowth) or IBS (irritable bowel syndrome). These are band-aids straight from nature. Until you get to the root cause of your bloating, it will continue to come back. The following list is just for a quick fix or occasional episode. As always, talk to your doctor, and be careful if you’re on any medications.

Mint

Hands down, the king of anti-bloating herbs goes to mint, or peppermint (its botanical name is Mentha piperita). You can take mint in a variety of ways- as a warm or chilled tea, essential oil, capsule, powder, or topical lotion. You can take the leaves and blend them up into a smoothie or soup, chew on them, or juice them if you happen to have a juicer. As for the optimal form, studies show that one peppermint tea bag contains up to 6x more oil than a serving of capsules. Although some essential oil companies have special extraction tools to give you a more potent dosage. [1]

Peppermint is also believed to help relieve intestinal spasms, abdominal pain, indigestion, and, SIBO (although more research is needed). [2] [3]

Ginger

The runner-up to the mint is ginger. This root may pack a spicy punch, but it’s one of the oldest remedies for stomach issues, going as far back as ancient times. Similar to mint, you can consume it in a variety of ways. You can brew it into a tea (which I do as my alternative to coffee), pickle it, cook with it. You can buy it as an essential oil, powder, or capsule. Many people like to cut through its taste with a bit of honey and lemon, but you could always replace it with a natural, low-carb sweetener like monk fruit or stevia.

Ginger is excellent for nausea, gas, cramping, and irregular stools, so be careful with how much you take! [4] [5]

Aloe Vera

While most people think of aloe vera as a cosmetic ingredient or sunburn treatment, it’s inner juice can be used to improve gut health. While the evidence supporting aloe vera for conditions like IBS is small, many people online speak very highly about its anti-bloating effects. However, be careful not to go overboard and consume too much. Depending on the source, you could be experiencing a laxative effect, which may not be how you’d want to relieve your bloating! Look for products that contain the inner leaf, which doesn’t contain any of the “poop your pants” compounds (aka, anthraquinone glycosides) [6] [7]

Fennel

The anti-bloat benefits from fennel come from its seeds. Traditionally, it was used to help relieve gas, bloating, constipation, ulcers, and IBS. After meals, the seeds were for people to chew on to support digestion (and reduce that after-dinner bloat). Outside of chewing, they can also be brewed into a tea.

Fennel is used as an ingredient in a digestive tea recipe from ancient Ayurveda, the “sister science” of yoga. Here’s how you make it:

Take one teaspoon of each: cumin seeds, coriander seeds, and fennel seeds.
Boil them in hot water for 10 minutes.
Cool and sip throughout the day.

Most markets in the US carry these seeds, but you could also buy them in bulk online. The tea itself is referred to as CCFF tea and is taken to improve nutrient absorption, stimulate the lymphatic system (more on that here), strengthen digestion, and support detoxification. [8] [9] [10]

Chamomile

Don’t sleep on this herb for your bloating! Despite being known for relaxation, chamomile is also said to relieve gas, nausea, indigestion, vomiting, ulcers, and, of course, bloating. Both cell and animal-based studies show that it can even prevent the growth of H. Pylori, a type of bacterial infection known for causing ulcers and bloating. (Obviously, you’re not going to be drinking chamomile to treat this infection. More studies are needed, and it’s just some cool information to have on how powerful some of these herbs are.) [11] [12]

Honorable Mentions:

Here’s a rundown of other herbs and spices that I’d like to give an honorable mention to:

Cloves (supports digestive function, known for relieving ulcers, and is also high in antioxidants) [13]
Licorice Root (may help with heartburn, bloating, gas, and indigestion; however, it should not be taken long-term and by those with high blood pressure) [14]
Lemon Balm (a soothing herb with a flavor profile described as a cross between citrus and mint; has been historically used to ease stomach issues, including gas and bloating) [15] [16]
Caraway (similar to fennel, caraway seeds have long been used to help with bloating, gas, nervous stomach, cramps, and indigestion; often used as an ingredient in sauerkraut) [17]
Gentian (one of the top ingredients used to prepare herbal bitters, which help to support digestion and reduce gas, bloating, and indigestion; do not take if you have ulcers) [18] [19]

Fix Your Gut!

Remember, there’s only so much that these herbs can do. If you’re ignoring the causes behind your bloating, then you’re going to be stuck trying a bunch of things and expecting miracles. Bloating is a symptom, not a disease. And more often than not, it’s a sign that your digestion is out of whack. Focus on fixing the gut first by working with a qualified health professional and use these herbs as needed. Otherwise, share your favorite anti-bloat saviors in the comments down below!

Sources:

Comments Add Comment

Private Member | November 20, 2019 @ 3:17 am
hailey, id

what a great picture for this, Z! 🙂

I’ll read the article, now – just had to say that before I forget!
Private Member | November 20, 2019 @ 3:26 am
hailey, id

** there’s a link missing from this statement: “stimulate the lymphatic system (more on that here)” .. the “here” isn’t linking ..;)

I appreciated this article because I can get nervous about things and I wonder what I can do to help keep my gut calm. I’m normally fine and well, but I’ve taken to ground black pepper and lemon juice on my breakfast*, for the past 1-2 months and found that my digestion truly seems better. I’m also eating way more salads in a week (every day as best as I can), and eating less, overall. These few things have changed my gut ‘noise’ and activity, dramatically.

*2 small slices of organic, protein bread, 1-2 Tbs coconut oil, 1 small avocado crushed on the toast, and maybe a Tbs of natural cottage cheese on each slice (2x a week), and or arugula. Also, 1/2 to a whole green apple, pear and or banana, or some other fruit. Then I sprinkle 1/4 to 1/3 of a lemon on all of it, and at least 1/2 tsp coarsely ground black pepper, it is supremely yummy… especially on the fruit!
- Private Member | November 20, 2019 @ 4:58 am
  
  This sounds very interesting Tanya. I’ve never thought of combination fruit + lemon juice + pepper. I have to try 🙂
  - Private Member | November 26, 2019 @ 4:26 am
    hailey, id
    
    🙂 .. I love it.. just shared it with my daughter tonight and she also loved it – very picky eater, too!