We’ve all been there: that uncomfortable bloated feeling after a big meal, during a trip, or right before our period arrives, making us swap our usual outfits for the coziest sweats. While bloating is pretty common, it’s not something we should brush off as normal. It’s our body’s way of saying something’s up, and there are ways to tackle it.
Though there’s no quick fix for health issues, there are some natural herbs and spices you can add to your meals to help ease bloating when it hits—or even prevent it altogether. But before we jump into those remedies, let’s talk about what actually causes bloating and what to be mindful of. It’s not enough to just deal with symptoms; we need to understand why they occur in the first place.
In this article
- What causes bloating
- How to reduce/prevent bloating naturally
- Herbs and spices to reduce bloating naturally
- Dosha balance tips to avoid digestion issues
- More hacks to reduce bloating naturally
What causes bloating?
Bloating can happen for several reasons, like eating too much, having foods that don’t sit well with your stomach, gobbling down meals too fast, or feeling stressed. When we overdo it at meals, our digestion gets overwhelmed, leading to that uncomfortable bloated feeling. Some foods, especially when mixed in ways that don’t agree with our bodies, can mess with digestion and trigger bloating. And if we eat in a hurry or while feeling stressed, our bodies struggle to digest properly, leaving us feeling uncomfortable. Knowing these causes helps us make smarter choices to prevent or ease bloating.
While it’s not always easy to figure out what’s causing the bloat (everyone’s body is different!), some common triggers are worth keeping in mind. We’ve all rushed through lunch to get back to work, but eating too quickly or not chewing enough can lead to bloating. Certain foods and drinks, like broccoli, cauliflower, beans, and fizzy drinks, can also cause bloating, especially for those with food sensitivities.
Lastly, bloating is also pretty normal during different phases of the menstrual cycle due to hormone fluctuations. These hormones can make our bodies retain more water and salt, leading to that bloated feeling. It’s possible that a mix of these factors could be behind your bloating, or it could be related to other conditions like irritable bowel syndrome or Crohn’s disease. If you’re experiencing bloating along with other digestive issues, it’s always a good idea to chat with your doctor.
How to reduce/prevent bloating naturally
To naturally reduce bloating, I’ve turned to an ancient practice that’s been around for thousands of years—Ayurveda. According to Ayurveda, bloating can occur when our digestive fire, known as agni, isn’t functioning at its best. This can happen due to factors like eating incompatible foods (combinations are said to diminish your digestive fire), rushing through meals, or feeling stressed. If you find yourself feeling gassy after eating specific foods or combinations, it’s your body’s way of signaling that you might need to cut back or avoid them.
For ages, Ayurveda has been suggesting herbs and spices to ease digestive discomfort. These tried-and-true remedies offer gentle yet effective relief, staying faithful to Ayurvedic principles that have been followed for generations. If you’re dealing with persistent bloating and seeking a lasting solution, consider giving Ayurveda-inspired herbs and spices a try. They could be the answer you’ve been searching for to finally put an end to bloating woes.
Herbs and spices to reduce bloating naturally
By steering clear of habits and foods that trigger indigestion, you’re already on the right track. But certain Ayurvedic herbs and spices can take your digestion game up a notch. Let’s dive into some of the herbs and spices that help prevent bloating—
1. Coriander
More than just a flavor boost, coriander is packed with rich compounds that is good for digestion. Studies show coriander seeds have antioxidants and compounds like linalool and geranyl acetate, which can relax your digestive muscles and ease discomfort. Plus, coriander’s cooling nature makes it a calming choice for those who tend to get heated up (calling out imbalanced pitta dosha types), reducing the risk of exacerbating bloating. Add sautéed coriander seeds or powder to your dishes like dahls and soups for an extra flavor punch.
2. Cumin
You’ll find cumin all over Ayurvedic and Middle Eastern cuisines, and for good reason. It’s loaded with essential oils, like cuminaldehyde, that help your body make more digestive enzymes and bile. This means it breaks down fats and carbs better. Cumin also has carminative powers, which means it helps you burp out gas, so you feel less bloated. Mix it up with coriander and ginger in Digestive Lassi for a probiotic boost.
3. Fennel
Known for its unique taste and smell, fennel seeds have been used in Ayurvedic medicine forever to help with tummy issues. Studies say compounds like anethole in fennel seeds can relax your gut muscles, making digestion smoother and bloating less likely. Plus, fennel seeds have fiber, which keeps your poop moving and stops constipation—the enemy of a flat tummy. Chew on some toasted fennel seeds after a meal for a refreshing breath and digestive support.
4. Turmeric
Known as Ayurveda’s “golden spice,” turmeric offers a plethora of benefits for your stomach, liver, and colon. Turmeric is packed with anti-inflammatory and antioxidant goodness. Curcumin, the star compound in turmeric, is famous for soothing digestive inflammation and boosting gut health. By balancing your gut bacteria and keeping your gut lining strong, turmeric helps prevent bloating and keeps your digestive system happy. Sprinkle it onto your favorite dishes for daily health perks.
5. Fenugreek
Fenugreek seeds, utilized in Ayurveda to aid digestion and alleviate stomach issues, are rich in soluble fiber and mucilage—a gel-like substance that coats the stomach and intestines, soothing irritation and inflammation. Additionally, fenugreek seeds contain compounds like saponins and flavonoids, which combat inflammation and harmful bacteria, promoting a healthier tummy. Add fenugreek seeds to soups, stews, and curries for a tangy flavor boost.
6. Ginger
This fiery root has been a go-to in Ayurveda for ages because it gets your digestive fire going. Research also says that ginger contains phenolic compounds like gingerol and shogaol, which can help make more saliva and speed up food moving through your gut. By helping digestion and absorption, ginger keeps undigested food from piling up and causing bloating and gas. Whether you’re cooking up traditional curries or sipping on ginger tea, this spice stimulates your digestive fire and aids assimilation. Just a little bit can go a long way!
7. Triphala
This classic Ayurvedic blend of three fruits—amalaki, haritaki, and bibhitaki—is a powerhouse when it comes to digestive health. It’s been used for centuries to support healthy elimination and digestion, making it a go-to remedy for bloating and gas. Amalaki cleanses the digestive tract, haritaki prevents constipation, and bibhitaki balances mucus production. To get your Triphala fix, simply stir the powder into your morning smoothie, yogurt, or juice. If you’re looking for a quicker option, you can opt for Triphala capsules instead. Either way, adding Triphala to your routine can help keep your tummy happy and your digestion smooth sailing.
8. Peppermint
Peppermint contains an active ingredient called menthol, which has a calming effect on the muscles of the digestive tract. When you sip on peppermint tea or pop a peppermint supplement, the menthol travels down your digestive system, relaxing the muscles along the way. This relaxation can help ease cramps and spasms that often lead to bloating and gas. But that’s not all—peppermint also has analgesic properties, meaning it can help relieve pain. So, if you’re dealing with that uncomfortable bloated feeling, a cup of peppermint tea might be just what you need to find some relief.
Dosha balance tips to avoid digestion issues
Understanding your dosha is a key part of Ayurveda because it reflects your unique mind-body makeup. With three doshas—Vata, Pitta, and Kapha—each having its own traits that affect different aspects of health, including digestion, it’s important to know which one dominates in you. This knowledge can help you tweak your diet, lifestyle, and even choose the right herbal remedies to keep your body balanced and promote overall wellness.
Let’s quickly explore which herbs are the most suited to each dosha to steer clear of bloating—
- Vata: If you’re Vata, you might experience bloating due to erratic digestion and excess air in your digestive tract. To help stabilize digestion, try warming and grounding herbs like ginger and fenugreek.
- Pitta: Pitta types often have bloating caused by excessive heat and acidity in the digestive tract. Cooling and soothing herbs like coriander and fennel can help reduce inflammation and acidity, restoring balance to your digestive fire.
- Kapha: Bloating in Kapha individuals may be due to slow digestion and an accumulation of mucus. Stimulating and drying herbs like turmeric and cumin can help improve digestion and reduce bloating by increasing digestive fire and reducing excess moisture.
By selecting herbs that match your dosha, you can effectively support digestion, address bloating, and promote overall balance and well-being.
More hacks to reduce bloating naturally
Practice mindful eating
Amidst the hustle of work and daily chores, staying present at mealtime might seem challenging. Yet, in Ayurveda, being mindful and chewing food thoroughly are cornerstones of good digestion. Skipping these steps can lead to bloating as undigested food reaches the gut. Before meals, transitioning your body into “rest and digest” mode is essential. By chewing each bite mindfully, without distractions, you can relax and support digestion. Thorough chewing acts as a form of “pre-digestion,” making it easier for further breakdown in the digestive process. So, before you tuck into your breakfast, lunch, or dinner, take a moment to breathe deeply and savor each bite.
Opt for foods with extra perks
You probably already know the drill when it comes to avoiding certain foods to beat the bloat (we’re looking at you, processed and sugary snacks!). But did you know there are specific foods you can add to your diet that actually promote a healthier gut? Diversifying your meals with a mix of unprocessed animal and plant-based proteins can work wonders for your gut microbiota. According to experts, loading up on antioxidant-rich foods like asparagus, spinach, berries, and sweet potatoes, along with herbs like ginger, turmeric, and cinnamon, not only tantalizes your taste buds but also fights inflammation and supports a happy gut. And don’t forget about prebiotic fiber and resistant starch! These goodies found in oats, barley, potatoes, legumes, and fruit nourish your gut microbes and boost the production of fatty acids like butyrate, which strengthens your gut barrier.
Take supplements
Another bloating offender is an imbalanced gut microbiome, where the ratio of good to bad bacteria is disrupted. Over time, probiotics can help restore this balance, reducing gas and bloating. Explore the US Probiotic Guide to find the right probiotic for your needs. Additionally, include fermented, probiotic-rich foods like sauerkraut, miso, kimchi, and sourdough bread in your diet.
if you’re already experiencing digestive discomfort, consider taking peppermint oil, known for its antispasmodic properties that can alleviate abdominal pain, cramping, mild gas, bloating, and overall discomfort. If you’re curious, consult your healthcare provider to determine the best timing and dosage for a peppermint oil supplement.
Try self massage
Call it self-care or a natural remedy for bloating, self-massage, is a traditional practice in Ayurveda that can help reduce bloating and promote overall well-being. By massaging the abdomen with warm oil, you can stimulate digestion, relieve gas, and soothe discomfort.
To perform self-massage for bloating, start by heating some organic sesame oil or coconut oil until it’s comfortably warm (not hot). Then, lie down in a comfortable position and apply the warm oil to your abdomen. Use gentle, circular motions to massage the oil into your skin, moving in a clockwise direction to follow the natural path of digestion. You can also incorporate gentle strokes along the length of your colon to encourage the movement of waste through the intestines. Performing self-massage regularly, especially before bedtime or in the morning before eating, can help alleviate bloating and improve digestion over time
Manage stress
Stress can really throw a wrench into your health, especially when it comes to digestion. It can affect so many bodily functions, especially those related to the digestive tract. So, when you’re feeling all bloated, take a moment to think: Are you more stressed than usual? If the answer’s yes, it’s time to break out your stress-busting toolkit. That could mean anything from meditation and journaling to simply spending time in nature. Meditation and deep breathing are particularly great because they activate something called the vagus nerve, which helps your gut do its thing and move stuff along.
