Do you always feel bloated after a meal?
Bloating is a common occurrence, affecting one in 10 Americans, according to WebMD.
It causes tightness, swelling or feeling of fullness in the abdominal area.
Bloating comes with a bit of pain, gas, belching, excessive burping & abdominal gurgles.
This condition is linked to gastrointestinal problems such as irritable bowel syndrome (IBS). But, causes may also include: overeating, eating too fast or eating greasy foods [1, 2].
Here are some proven home remedies for bloating.
Natural Remedies for Bloating
Following is a list of home remedies for bloating with recipes and proper directions:
1. Ginger
For thousands of years, people have used ginger for all sorts of minor and major health issues.
An important spice used in the kitchen, ginger offers a wide array of health benefits [3].
Ginger can relieve bloating, indigestion, belching, dyspepsia and other gastric problems [3].
That’s not all, it also possesses analgesic properties that can help soothe the pain and discomfort [4].
Reports proved that ginger relieved painful and inflammatory conditions [4].
How you may use ginger:
You need 1 piece of fresh ginger root, 1 tsp of lemon juice, 1 tsp of honey, 1 cup of hot water, 3 drops of ginger oil, and 1 glass of hot water.
Put sliced ginger root in a cup. Add honey and lemon juice. Pour hot water into the cup. Wait for 10 minutes before drinking. Drink after each meal. Or pour ginger oil drops in a glass of hot water. Mix well. Drink the mixture after eating.
Also Read: 15 Easy Ways to Get Rid of Phlegm
2. Caraway Seed
The list of roles that caraway plays in our health is quite long.
It can act as an antiseptic, antispasmodic, carminative, disinfectant, stimulant, tonic, and astringent. Some of its volatile compounds such as pinene, limonene, and carvone are responsible for its pharmacological effects.
If you’re having problems digesting your food after eating, this remedy can also help.
Caraway seeds are among the effective natural remedies recommended by experts [5].
You can also use these seeds in managing irritable bowel syndrome [6]. In an experiment, 48 patients with IBS received either caraway or olive oil daily for three weeks [6].
Those who received caraway seeds experienced a great reduction in symptom and adequate relief [6]. Relying on this herbal remedy can provide immediate relief from gassiness and indigestion.
Here is a simple method of using caraway seeds:
To prepare this tea, take 2 teaspoons of caraway seeds (crushed) and 1 cup of hot water.
Place caraway seeds in a cup of hot water. Let it steep for 10 to 15 minutes. Drink after eating.
3. Fennel Seed
Fennel’s varied therapeutic purposes include antibacterial, antifungal and hepatoprotective properties, etc.
It’s no wonder many folk healers used fennel seeds as a treatment for different types of ailments. When it comes to bloating, fennel can help as it is a natural carminative and digestive stimulant [7].
It relaxes the muscles in the digestive tract & stimulates the production of enzymes. These enzymes are responsible for the process of digestion.
It’s always a good idea to rely on fennel seeds when you feel gassy and uncomfortable after eating a meal. You won’t mind taking on this habit as fennel seeds taste delicious.
Learn how you may use fennel seeds:
Take 2 tablespoons of fennel seeds (crushed), 1 teaspoon of honey, and 1 cup of hot water.
In a cup of hot water, put crushed fennel seeds. Stir in honey. Let it steep for 10 minutes before drinking. Drink this after meals.
4. Peppermint
People who love drinking tea should try peppermint.
It has a soothing and refreshing minty flavor that you can’t get enough of. Apart from that, it boasts of many valuable medicinal properties.
In fact, tea brewed from peppermint leaves has been used in traditional medicine for many years [8].
Clinical trials involving animals show that peppermint has “relaxation effects on gastrointestinal tissue”. It also has analgesic properties that can help in times when you feel bloated [8]. It also helps ease the symptoms that come with indigestion.
Peppermint has spasmolytic and gastroprotective effects. These have been well documented in the scientific literature [9, 10, 11, 12].
There are very rare reports of side effects following the use of this remedy. You don’t have to worry about its safety even after long-term of use.
How to use peppermint:
You will need a handful of fresh peppermint leaves, 1 teaspoon of honey, 1 teaspoon of sugar, and hot water.
First, dry the peppermint leaves in the sun and chop them once dried. Put dried leaves in a cup. Add sugar and honey. Pour some hot water into the cup. Let it steep for 20 minutes.
Drink twice a day.
Also Read: 8 Reasons to Use Peppermint Oil for Hair
5. Chamomile
Like peppermint tea, chamomile tea is also very popular.
It is one of the most consumed teas in many parts of the world. You’ll love it for the myriad of benefits that it can bring to your health.
Chamomile is an “ancient medicinal herb” that contains beneficial flavonoids and terpenoids [13].
German chamomile contains anti-inflammatory and antispasmodic effect on the stomach and the intestine. [14].
It is effective in providing relief from irritable bowel syndrome [15]. In a trial performed by Iranian researchers, 45 patients with IBS took chamomile daily for 4 weeks [15].
Bloating, nausea, and pain were reduced by the time that treatment was over [15]. Even after the patients stopped taking chamomile, they got relief from the symptoms [15].
An easy way of using chamomile leaves:
Place 2 tablespoons of chamomile leaves in a cup. Pour in hot water. Wait for 15 minutes before straining. Mix in 1 tsp of each of honey and lemon. Drink three times a day, between meals. Pour chamomile oil in a glass of water.
Drink the mixture once a day before eating each meal.
6. Anise Seed
Another practical remedy for bloating that you should definitely try is anise seed.
Much has been said about its efficacy as a digestive aid and stimulant. Preparations made with anise seeds can solve various digestive issues. For instance: bloating, nausea, indigestion, flatulence, and colic pain in infants.
A 2010 study noted that anise seeds are carminative and antispasmodic. It is an ideal solution for bloating [16].
Anise seeds can treat dyspepsia, it causes bloating, indigestion and belching [17]. 107 patients with dyspepsia took either anise or placebo for four weeks. The researchers got positive findings from the experiment. [17]
Those who took in anise experienced great relief from this gastric condition [17].
Here is a simple method of using anise seeds:
To prepare the concoction, take 1 teaspoon of anise seeds, 1 teaspoon of anise seed powder, and 1 glass of water.
Chew on anise seeds before each meal or mix anise seed powder in a glass of water. Drink the concoction in the morning on an empty stomach.
Also Read: 12 Health Benefits of Anise Oil (Backed by Evidence)
7. Dandelion Leaf
Here’s another viable remedy for bloating: dandelion.
It can combat cancer, manage diabetes, and maintain blood pressure levels. It also protect the liver and kidney.
Only a few are aware that this is also a potent remedy for digestion-related ailments. Dandelion is an effective treatment for mild digestive problems [18].
It can relieve bloating, flatulence, indigestion, and constipation, among other gastric issues [18].
Learn how you may use dandelion leaves:
Take 1 teaspoon of dried dandelion leaves, 1 teaspoon of honey, and hot water In a cup, place dandelion leaves; add hot water. Let it steep for five minutes. Strain the leaves. Add honey.
Drink several times a day.
8. Lemon Balm
Like most of the other remedies mentioned here, the benefits of lemon balm also abound.
A member of the mint family, lemon balm is foremost known as a soothing herb.
In fact, people have been using it since the Middle Ages to calm the nerves, lower stress levels, reduce anxiety, and promote better sleep. It is effective for easing pain and discomfort caused by indigestion.
Lemon balm is one of the ingredients used in an herbal medicine. It may ease symptoms of irritable bowel syndrome [19].
Lemon balm has carminative, antispasmodic and sedative properties. It can relieve bloating and abdominal pain [19]. This herbal remedy can reduce flatulence after eating greasy foods.
How to use lemon balm:
Add 1 tablespoon of lemon balm leaves to 1 cup of hot water. Strain leaves. Drink after 15 minutes of steeping. Repeat several times a day.
9. Tarragon Leaves
Tarragon is an aromatic herb that’s popular in French cuisine. Tarragon never fails to add uniqueness and depth to dishes.
Apart from being an excellent spice, it is also a great source of essential nutrients. It contains iron, calcium, magnesium, zinc, vitamin A, vitamin B6 & vitamin C.
It even has loads of antioxidants that help curb the damage caused by free radicals.
Needless to say, tarragon has long been used not only as a spice but also as a treatment for various ailments [20]. It is also famous for its hepatoprotective, anti-inflammatory and antihyperglycemic activities [20].
Tarragon can help reduce bloating by stimulating digestion and treating common causes [21]. It helps by solving the root of the problem, and at the same time, alleviating symptoms so that you’ll feel better.
A simple way of using tarragon leaves:
For this remedy, take 1 teaspoon of tarragon leaves, chopped and 1 cup of hot water Add tarragon leaves to hot water. Let it steep for 10 minutes. Strain the leaves. Drink after eating a meal.
10. Lavender Oil
Lavender is the first herb that people think of when they get stressed out, anxious or tired.
This herb is popular for its ability to relax the muscles, soothe the senses, and calm a racing mind.
Of course, there’s more to lavender than being a way to get rid of stress. lavender also has antispasmodic properties [22].
In a clinical trial finding it showed that lavender has significant spasmolytic effects. It can help relieve bloating and indigestion [23]. Most of these experiments are done on animals. Researchers recommend further investigation involving human subjects.
Also, if you’re going to use lavender essential oil, it’s important to make sure that you follow the instructions. While safe for use, even for long-term, lavender can cause skin irritation if applied in its pure form.
See to it that you dilute it first in a carrier oil before you apply it on your skin.
How you may use lavender oil:
For this remedy, you will need: 5 drops of lavender oil and 1 cup of hot water. Put lavender oil in hot water. Inhale the steam. Do this several times a day.
11. Bananas
Bananas not only taste good but are rich in nutrients and fiber. No wonder this fruit is one of the ideal food for its many benefits for health.
Banana is a natural source of potassium. Fiber is great for your digestive system. It enhances the digestion process and prevents your stomach from bloating.
The high level of potassium is helpful for bloating that is salt-induced. The potassium of banana contributes by regulating the sodium levels. Thus, it prevents bloating.
How you should consume banana to ease your bloating:
All you have to do is to make a change in your daily diet by including bananas. Try to consume one to two bananas daily to combat bloating.
12. Apple Cider Vinegar
Apple cider vinegar is good for your health in many aspects. Its amazing acidic content solves many health problems.
Apple cider vinegar is rich in digestion-enhancing properties. It smooths out the digestive system and prevents your stomach from bloating.
Here is a simple method of using apple cider vinegar:
Combine 1 tablespoon of apple cider vinegar in a glass of warm water together and drink the solution. Repeat at least once every day to prevent bloating.
Also Read: 16 Amazing Home Remedies for Chickenpox Scars
When to See a Doctor
Bloating usually heals with natural home remedies. But, if you see improvement even after using these remedies, you need to check with your doctor.
Make an appointment for proper diagnosis if:
- You have abdominal pain before and after each meal.
- Heartburn.
- Nausea & vomiting.
- Appetite loss.
- Sudden weight loss
- Blood in your stool.
- Pain when you pass stool
Final Word
Bloating is usually not a serious condition. Then again, it can cause a great amount of discomfort. So, it is important to deal with it right away.
You should treat it with these proven and useful home remedies for bloating. Most of these remedies are safe, even for long-term use.
Make sure that you follow the instructions when preparing the remedies. For example, you should not use essential oils in their pure form. You should dilute the essential oil first. In other words, you should always use carrier oil along with essential oil.
If you have any other extra symptoms, then there might an underlying disease or condition. So, check with your doctor about it and till then use these home remedies.
If you have tried any of the home remedies mentioned above, share your experience with us. To ask any question, please leave a comment in our comment section below.
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