Do you often find yourself squirming against the waistband of your jeans? Does your stomach frequently feel uncomfortably bloated?
Bloating is all too common—especially after a long day or a heavy meal.
Feeling bloated or having stomach cramps? A cup of peppermint tea may provide relief.
However, it doesn't make it any less uncomfortable when your digestive system is acting up.
Your immediate reaction might be to suck in your stomach or take an antacid for relief.
According to pharmacist Dipa Kamdar, there are natural remedies that can support your gut health and alleviate bloating.
“For centuries, herbs and spices have been used in traditional medicine for their digestive benefits, and modern research is beginning to validate some of these time-tested remedies,” stated the senior lecturer in pharmacy practice at Kingston University in an article for The Conversation .
She shared five affordable ingredients “linked to improved digestion”—some of which you might already have in your kitchen.
These include peppermint and chamomile tea, as well as cumin seeds.
Dipa mentioned: “Herbs and spices are not a substitute for medical treatment, but they can complement a balanced diet and provide gentle support for everyday digestive issues.
“When used in normal amounts, they are generally safe to cook with, but anyone with underlying health conditions or who is on medication should consult a healthcare professional first.
“For many, a cup of chamomile tea or a sprinkle of cumin could be a simple—and delicious—step towards better digestive health.”
Here are five ingredients to consume that can help reduce waist size and alleviate stomach discomfort.
1. Peppermint Tea
Dipa stated: “Peppermint is one of the most well-known herbs for alleviating digestive issues.
“Its active compound, menthol, relaxes the muscles of the gut, helping to decrease bloating, gas, and abdominal pain.
“It may also reduce sensitivity to pain, combat harmful bacteria, and calm inflammation.”
According to the pharmacist, clinical trials have demonstrated that peppermint oil capsules can relieve symptoms of irritable bowel syndrome (IBS) —including stomach cramps, bloating, and constipation.
However, she advised against using peppermint oil if you have acid reflux.
The oil can relax the lower esophageal sphincter—the muscle that prevents stomach acid from flowing back into the throat—which may trigger heartburn, especially on an empty stomach.
Sipping peppermint tea will be gentler and may provide similar benefits, Dipa noted.
2. Chamomile Tea
Do you enjoy sipping chamomile tea before bedtime?
It may do more than just help you feel sleepy, according to Dipa, who stated that the flower “may also soothe the digestive system.”
“Chamomile tea is one of the most popular herbal beverages worldwide and has long been used to alleviate indigestion, gas, stomach upset, and gut irritation,” she wrote.
“While most evidence is traditional, animal studies indicate that chamomile extract can reduce stomach ulcers due to its antioxidant properties.”
Chamomile may soothe your gut as well as your mind.
The beloved tea may also help alleviate an upset stomach, Dipa added.
“ Another study found that children with mild diarrhea recovered more quickly when treated with a chamomile mixture.”
She noted that the study involved combining chamomile with other herbs.
Dipa also warned that some individuals may be allergic to chamomile.
3. Fennel Seeds
Known for their sweet, anise-like flavor, fennel seeds are often added to stews and curries—but they may also alleviate gut discomfort and bloating.
“Fennel is traditionally chewed after meals in many cultures to freshen breath and aid digestion,” Dipa said.
“Its seeds are rich in insoluble fiber, which helps prevent gas buildup and bloating.”
Increasing your intake of insoluble fiber can help with bloating in the long term.
When Should I Be Concerned About Bloating?
You’ll know you’re bloated if:
- Your stomach feels full or larger than usual
- You experience stomach pain or discomfort
- Your stomach is rumbling or making noises
- You are passing gas more frequently than normal
The most common cause of bloating is excess gas in your digestive tract.
This can be triggered by certain foods and drinks, such as various vegetables and carbonated beverages, or by swallowing air while eating.
Eze Chidiebere Paul
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