There are many natural herbs that can help reduce and prevent bloating.
In this article, we will review the potential causes of bloating and the 8 best herbs for bloating.
Table of Contents
Overview:
It has been reported that over 100 million ambulatory care visits annually in the United States are due to digestive conditions. A 2018 survey announced that the most commonly reported gastrointestinal (GI) symptoms were heartburn/reflux (30.9%), abdominal pain (24.8%), bloating (20.6%), diarrhea (20.2%), and constipation (19.7%).
Bloating may occur for a number of different reasons. It may be a symptom associated with premenstrual syndrome (PMS). It may be from a digestive issue or condition such as indigestion, flatulence, irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO), or from a food intolerance, sensitivity, or allergy.
Drinking or eating too fast, eating large meals, or having a poor diet can all contribute to bloating. Stress levels can also influence the GI tract; high levels of stress can have a negative impact on digestion and cause bloating.
Best Herbs for Bloating:
Below are some of the top research-backed herbs for bloating.
1. Ginger
Ginger (or Zingiber officinale) is a herb that has been used medicinally and as a cooking spice for centuries. It has a stimulating, warming effect, and is primarily used to support the digestive system, as well as reduce pain and inflammation.
Ginger has a carminative effect on the digestive system helping to reduce bloating, cramping, gas, and dyspepsia (indigestion).
Studies have shown that supplementation of ginger can help reduce bloating, belching, fullness, and stomach pain for those with dyspepsia.
Ginger has demonstrated gastro-protective effects for those with dyspepsia and H. pylori, helping to reduce fullness, nausea, belching, and pain.
Ginger has also been shown to help with constipation, nausea, bloating, and abdominal pain.
Further research indicates that ginger is an effective stomach tonic for digestion problems.
A clinical trial using Prodigest®, a standardized extract of ginger and artichoke, showed to have a positive effect on digestion. Researchers state that “artichoke completes the effects of ginger because ginger is active on the stomach while artichoke on the small bowel.” Prodigest® exhibited improvements on dyspepsia symptoms such as bloating, nausea, and pain.
The German Commission E supports the use of ginger root for indigestion and motion sickness.
Summary:
Ginger is considered a beneficial herb for supporting the digestive system by reducing issues such as bloating, pain, and inflammation.
2. Gentian
Gentian (or Gentiana lutea) is a bitter herb that has been used to alleviate gastrointestinal stress.
Bitter herbs have been used medicinally for centuries, as a way to encourage digestion, relieve a variety of GI complaints, and treat GI conditions, as well as manage blood sugar regulation.
Furthermore, bitter herbs support the digestive system in a number of ways, including increasing saliva production, vagal nerve stimulation, digestive secretions (bitter receptors in the gut), enhancing the appetite, and improving blood circulation within the gut.
Due to gentian’s bitter compounds, the herb can help stimulate the release of digestive juices, which helps to break down food and relieve GI complaints such as indigestion and bloating.
The German Commission E approves the use of gentian root for digestive disorders including loss of appetite, fullness, and flatulence.
Summary:
Gentian is a bitter herb thought to relieve various symptoms of gastrointestinal complaints including digestive issues and bloating.
3. Wormwood
Wormwood (or Artemisia absinthium) is another bitter herb that is commonly used for gastrointestinal conditions.
Wormwood has been used for the management of gastritis, dyspepsia, flatulence, and gastric pain.
As a bitter herb, this herb can help release digestive juices, which can improve overall digestion and decrease bloating.
The German Commission E approves the use of wormwood for treating loss of appetite, dyspepsia,