Feeling bloated? Try this spice to help reduce bloating

We've all felt like a balloon that has been overinflated. Bloating can sneak up on you, turning a comfy clothing into a tight fit. On those days, all you want is relief.

Fortunately, there are various methods that people can use to relieve bloating. We have a range of alternatives for treating bloating, including herbal teas, over-the-counter drugs, diet adjustments, and exercise.

While bloating is a common issue, it's important to understand that its causes can vary widely from person to person. Factors such as food intolerances, hormonal changes, and even stress can contribute to this uncomfortable sensation. Recognizing your personal triggers is a crucial step in managing and preventing bloating. Keep a food diary to track what you eat and how you feel afterward, as this can help identify patterns and potential problem foods.

Certain spices have gained popularity for their ability to alleviate a bloated stomach. There is one in particular that dietitians utilize as a deflationary tool. Are you wondering which spice that is? Continue reading to find about the #1 spice for debloating.

Bloating is prevalent. It is distinguished by an unpleasant sensation of fullness or swelling (distension) in the abdomen. It frequently happens after eating, although it can also be caused by a sensitivity to particular dietary components (such as lactose or gluten) or gastrointestinal illnesses such as irritable bowel syndrome (IBS) or small intestine bacterial overgrowth (SIBO). Bloating can be caused by swallowing too much air, such as when consuming carbonated beverages or chewing gum, as well as psychological reasons like as stress.

Bloating is usually harmless and transient, but it can potentially signify underlying health problems. Persistent bloating, for example, can be an indicator of ovarian cancer. That is not to scare you, but it is critical to pay attention to persistent bloating or bloating accompanied by red flag symptoms such as extreme discomfort, unexplained weight loss, or changes in bowel habits. (In these circumstances, consult your healthcare physician.)

It's worth noting that the body's response to different foods can change over time. What once caused bloating may no longer be an issue, and vice versa. This is why it's essential to regularly reassess your diet and how it affects your body. Additionally, factors like age, hormonal changes, and overall health can influence how your body processes certain foods. Staying attuned to these changes can help you maintain optimal digestive health and minimize bloating episodes.

However, if you have minor and occasional bloating with no other symptoms, a certain spice may help ease your stomach. Among the many options available, our specialists believe ginger is the greatest spice to help you debloat.

Ginger helps relieve bloating by increasing gastric motility.

Gastric motility refers to how food moves through the digestive system, and ginger has been demonstrated to speed up this process, according to Jamie Lee McIntyre, M.S., RDN, a registered dietitian and nutrition consultant based in Florida. "This means it can help food move more efficiently through the digestive tract, reducing the likelihood of food fermenting and causing gas," she tells me. A previous modest study indicated that taking ginger extract twice a day enhanced GI motility.

Bloating is especially frequent in disorders that might impair bowel function, such as multiple sclerosis (MS). According to research, taking ginger for 12 weeks reduced bloating in persons with MS.

Ginger may also benefit gastrointestinal health by reducing inflammation. "Inflammation in the digestive system can contribute to bloating," McIntyre explains. Inflammation may cause bloating by changing the equilibrium of the gut bacteria, interfering with proper digestive function. Fortunately, gingerol, a molecule found in ginger, has antioxidant and anti-inflammatory qualities that may help to reduce gastrointestinal inflammation.

While ginger is renowned for its digestive benefits, it's important to remember that it's not a one-size-fits-all solution. Some individuals may find that ginger actually exacerbates their digestive issues, particularly those with acid reflux or certain gastrointestinal conditions. As with any dietary change, it's advisable to introduce ginger gradually and monitor your body's response. If you experience any adverse effects, discontinue use and consult with a healthcare professional to explore alternative remedies.

Helps relieve nausea.

Unfortunately, some people experience bloating and nausea simultaneously. If that's the case, ginger can serve as a double-duty treatment by treating both symptoms. "Ginger has traditionally been used for nausea and stomach upset and has a lot of soothing properties for the digestive system," explains McKenzie Caldwell, M.P.H., RDN, the founder and chief dietitian of Feed Your Zest Nutrition & Wellness. Furthermore, ginger is safe for many folks to try. A systematic study and meta-analysis found that ginger is an effective and safe treatment for nausea and vomiting.

May stimulate the production of digestive enzymes.

Ginger includes zingibain, an enzyme that aids in digestion. This enzyme functions by converting proteins into smaller peptides and amino acids. Zingibain, by improving protein digestion, may help minimize gas production and prevent bloating.

How to Include Ginger in Your Diet

Ginger can be a tasty and healthy addition to your diet. It may also help you reduce bloating. Here are a few easy ways to do this:

Fresh Ginger Tea: Slice fresh ginger and soak it in boiling water to make a soothing tea. Honey and lemon can be added to enhance the flavor and benefits. Try our soothing ginger-lemon tea.

Smoothies: Grate or chop fresh ginger and add it to your favorite smoothies. It gives a zesty kick and goes nicely with mango and pineapple, like in our Mango-Ginger Smoothie.

Cooking: Add ginger to savory foods including stir-fries, soups, and marinades. It pairs nicely with vegetables, meats, and shellfish. A Ginger Salad can be a simple and refreshing way to incorporate ginger into your diet.

Baked goods: For a warm, spicy flavor, mix ground ginger into baked goods such as cookies, muffins, or bread. Our Ginger Molasses Cookies are always popular.

Pickled Ginger: Use pickled ginger as a condiment with sushi or salads to provide taste and digestive benefits.

It's worth mentioning that the form of ginger you consume can impact its effectiveness. While fresh ginger root is often considered the most potent, dried ginger powder and ginger supplements can also be beneficial. However, the concentration of active compounds may vary between these forms. For those who find the taste of ginger too strong, ginger capsules or tablets might be a suitable alternative. Always check with a healthcare provider before starting any supplement regimen, especially if you're taking medications or have underlying health conditions.

Other Strategies to Debloat Ginger may be a natural cure for reducing bloating. However, there are other digestion-friendly practices you may adopt to care for your GI system:

"To reduce bloating, eat slowly and chew your food thoroughly to minimize swallowed air," suggests Alyssa Smolen, M.S., RDN, a registered dietitian in New Jersey.

Watch out for FODMAPs: Certain foods are high in fermentable carbohydrates (sugars), which can induce bloating in some people, especially those with IBS. Everyone's GI systems are unique in terms of what they can and cannot tolerate, but beans and onions are two frequent high-FODMAP meals that produce bloating, according to Smolen. If you know these cause you problems, she suggests minimizing your consumption of them.

Fluids are important: "Stay well-hydrated to support digestion and regular bowel movements, which also helps flush out excess sodium and reduce bloating from water retention," according to Smolen. Here's how to determine how much water you should drink.

Stay active: Feeling bloated after a meal? "Try gentle movement like a walk, stretching, or yoga," suggests Caldwell.

See your provider: Identifying the reason of your bloating is an important step in treating your illness since it allows you to know what to target. In some circumstances, your doctor may suggest probiotics, antibiotics, or other drugs.

Ginger can be a very effective natural cure for bloating. Its special characteristics aid digestion and relieve discomfort caused by gas and inflammation. Ginger can be consumed in the form of a calming tea or added to meals, or you can consult your doctor about taking a supplement. Don't forget to ask if the type and amount of ginger you're taking may interact with any drugs to ensure its safety for you.