Do you always feel bloated after a meal?

You’re not alone.

Bloating is actually common occurrence, affecting one in 10 Americans, according to WebMD.

It causes tightness, swelling or feeling of fullness in the abdominal area.

Often, this comes with a bit of pain, some gas, belching, excessive burping, and abdominal gurgles.

This condition is usually linked to gastrointestinal problems such as irritable bowel syndrome (IBS), but it can also be caused by overeating, eating too quickly or eating greasy foods [1, 2].

Here are some proven ways to get rid of this uncomfortable feeling, so you can look forward to delicious meals the way you did before.

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].

Among its countless gastroprotective effects, ginger has been proven to 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 caused by bloating [4].

Evidence of its healing effects was derived from a study involving mice and rat subjects that were given dried ginger extract [4].

It was shown that ginger successfully relieved painful and inflammatory conditions [4].

What You’ll Need:

  • 1 piece of fresh ginger root, peeled and sliced
  • 1 teaspoon of lemon juice
  • 1 teaspoon of honey
  • 1 cup of hot water
  • 3 drops of ginger oil
  • 1 glass of hot water

Recommended Directions:

  1. Put sliced ginger root in a cup.
  2. Add honey and lemon juice.
  3. Pour hot water into the cup.
  4. Wait for 10 minutes before drinking.
  5. Drink after each meal.
  6. Or pour ginger oil drops in a glass of hot water.
  7. Mix well.
  8. Drink the mixture after eating.

2. Caraway

The list of roles that caraway plays in our health is quite long.

It can act as an antiseptic, antispasmodic, carminative, disinfectant, expectorant, stimulant, tonic, and astringent, among many others.

Experts have identified some of its volatile compounds such as pinene, limonene and carvone as responsible for its pharmacological effects.

If you’re having problems digesting your food after eating, this remedy can also help.

Caraway seeds are in fact among the effective natural remedies recommended by experts [5].

Apart from this, these seeds can also be used in managing irritable bowel syndrome, a common cause of bloating [6].

In this experiment, 48 patients with IBS were given either caraway or olive oil daily for three weeks [6].

The result was in favor of caraway, as those who were included in this group experienced great reduction in symptom and adequate relief [6].

Relying on this herbal remedy can provide immediate relief from gassiness and indigestion.

What You’ll Need:

  • 2 teaspoons of caraway seeds, crushed
  • 1 cup of hot water

Recommended Directions:

  1. Place caraway seeds in a cup of hot water.
  2. Let it steep for 10 to 15 minutes.
  3. Drink after eating.

3. Fennel

Fennel’s varied therapeutic purposes include but are not limited to antibacterial, antifungal and hepaprotective properties [7].

It’s no wonder many folk healers have fennel always ready to be used as treatment for different types of ailments.

When it comes to bloating, fennel can help as it is a natural carminative and digestive stimulant [7].

This means that it has the ability to relax the muscles in the digestive tract, as well as stimulate the production of enzymes that 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.

What You’ll Need:

  • 2 tablespoons of fennel seeds, crushed
  • 1 teaspoon of honey
  • 1 cup of hot water

Recommended Directions:

  1. In a cup of hot water, put crushed fennel seeds.
  2. Stir in honey.
  3. Let it steep for 10 minutes before drinking.
  4. Drink regularly 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” as well as analgesic properties that can certainly help in times when you feel bloated [8].

It doesn’t only get to the bottom of the problem, it also helps alleviate the symptoms that come with indigestion.

Peppermint’s spasmolytic and gastroprotective effects have been well documented in scientific literature [9, 10, 11, 12].

Since there have been 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.

What You’ll Need:

  • A handful of fresh peppermint leaves
  • 1 teaspoon of honey
  • 1 teaspoon of sugar
  • Hot water

Recommended Directions:

  1. Dry peppermint leaves in the sun.
  2. Chop them finely once dried.
  3. Put dried leaves in a cup.
  4. Add sugar and honey.
  5. Pour some hot water into the cup.
  6. Let it steep for 20 minutes.
  7. Drink twice a day.

5. Chamomile Tea

Like peppermint tea, chamomile tea is also very popular.

It is one of the most widely consumed teas in many parts of the world.

You’ll love it not only for its delicious taste and wonderful aroma, but also 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].

According to a 2007 study, it is often combined with fennel, anise or peppermint to relieve bloating, gas and indigestion [14].

German chamomile in particular is said to have anti-inflammatory and antispasmodic effect on the stomach and the intestine [14].

It is also highly effective in providing relief for people suffering from irritable bowel syndrome [15].

In a randomized trial performed by Iranian researchers, 45 patients with IBS were required to take chamomile daily for four weeks [15].

Symptoms of IBS including bloating, nausea, and pain were significantly reduced by the time that treatment was over [15].

Relief from the symptoms went on for several weeks after the patients stopped taking chamomile [15].

What You’ll Need:

  • 2 tablespoons of chamomile leaves
  • Hot water
  • 1 teaspoon of lemon juice
  • 1 teaspoon of honey
  • 3 drops of chamomile oil
  • 1 glass of water

Recommended Directions:

  1. Place chamomile leaves in a cup.
  2. Pour in hot water.
  3. Wait for 15 minutes before straining.
  4. Mix in honey and lemon.
  5. Drink three times a day in between meals.
  6. Pour chamomile oil in a glass of water.
  7. Drink the mixture once a day before eating each meal.

6. Anise Seeds

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 have long been used to resolve various digestive issues such as bloating, nausea, indigestion, flatulence, and colic pain in infants.

It is noted in a 2010 study conducted in Brazil that anise seeds are carminative and antispasmodic, making them an ideal solution for bloating [16].

Anise seeds can also help treat dyspepsia, a condition known to cause bloating, indigestion and belching [17].

The positive findings were obtained after 107 patients with dyspepsia were given either anise or placebo for four weeks [17].

Those who took in anise experienced great relief from this gastric condition [17].

What You’ll Need:

  • 1 teaspoon of anise seeds
  • 1 teaspoon of anise seed powder
  • 1 glass of water

Recommended Directions:

  1. Chew on anise seeds before each meal.
  2. Or mix anise seed powder in a glass of water.
  3. Drink the concoction in the morning on an empty stomach.

7. Dandelion

Here’s another viable remedy for bloating: dandelion.

Most people know dandelion as an effective way to combat cancer, manage diabetes, protect the liver and kidney, and maintain blood pressure levels.

Only a few are aware that this is also a potent remedy for digestion-related ailments.

Clinical evidence justifies the use of dandelion in folk medicine as treatment for mild digestive problems [18].

It is used for relieving bloating, flatulence, indigestion, and constipation, among other gastric issues [18].

What You’ll Need:

  • 1 teaspoon of dried dandelion leaves
  • Hot water
  • 1 teaspoon of honey

Recommended Directions:

  1. In a cup, place dandelion leaves.
  2. Add hot water.
  3. Let it steep for five minutes.
  4. Strain the leaves.
  5. Add honey.
  6. 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, it has been used since the Middle Ages to calm the nerves, lower stress levels, reduce anxiety, and promote better sleep.

Over the years, people have also discovered its efficacy for easing pain and discomfort caused by indigestion.

Lemon balm is one of the ingredients used in an herbal medicine formulated to alleviate symptoms of irritable bowel syndrome [19].

That’s because lemon balm has been scientifically proven to have carminative, antispasmodic and sedative properties that can relieve bloating and abdominal pain [19].

This herbal remedy can be used to efficiently reduce flatulence after eating greasy foods.

What You’ll Need:

  • 1 tablespoon of lemon balm leaves
  • 1 cup of hot water

Recommended Directions:

  1. Add lemon balm leaves to hot water.
  2. Strain leaves.
  3. Drink after 15 minutes of steeping.
  4. Repeat several times a day.

9. Tarragon

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 such as iron, calcium, magnesium, zinc, vitamin A, vitamin B6 and 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 widely recognized for its hepaprotective, anti-inflammatory and antihyperglycemic activities [20].

For people suffering from chronic bloating, tarragon can help by stimulating digestion and treating common causes such as irritable bowel syndrome [21].

It helps by solving the root of the problem, and at the same time, alleviating symptoms so that you’ll feel better.

What You’ll Need:

  • 1 teaspoon of tarragon leaves, chopped
  • 1 cup of hot water

Recommended Directions:

  1. Add tarragon leaves to hot water.
  2. Let it steep for 10 minutes.
  3. Strain the leaves.
  4. Drink after eating a meal.

10. Lavender

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 de-stress.

Historically, lavender has also been utilized for its antispasmodic properties [22].

It has been documented in clinical trial findings that lavender has significant spasmolytic effects that can help relieve bloating and indigestion [23].

Most of these studies are done on animals and 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 to the dot.

While relatively 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.

What You’ll Need:

  • 5 drops of lavender oil
  • 1 cup of hot water

Recommended Directions:

  1. Put lavender oil in hot water.
  2. Inhale the steam.
  3. Do this several times a day.

Bloating is usually not serious but because it can cause discomfort, it’s important to treat it right away with these helpful remedies.

Most of these remedies are safe, even for long-term use.

Just make sure that you follow the instructions carefully when it comes to preparation and application.

Essential oils, for example, cannot be used in their pure form, and should be diluted first.

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