In This ArticleView AllIn This ArticleUnderstanding BloatingRole in Bloat ReliefTipsOther Strategies
In This ArticleView All
View All
In This Article
Understanding Bloating
Role in Bloat Relief
Tips
Other Strategies
Close
Photo:Getty Images
Getty Images
We’ve all been there—feeling like a balloon that’s just been inflated a bit too much.Bloating can sneak up on you, transforming a comfortable outfit into a tight squeeze. On those days, you just want relief.
Fortunately, there are several remedies that people turn to in order todebloat. From herbal teas to over-the-counter medications to diet changes andexercise, we have a variety of options to target bloating.
Certain spices have garnered attention for their potential to soothe a bloated belly. And there is one in particular that dietitians use as a deflation go-to. Wondering which spice that is? Keep reading to learn about the spice that has earned the title of No. 1 spice to debloat.
6 Sneaky Reasons You’re Bloated That Have Nothing to Do with Food
However, if you are experiencing mild and occasional bloating without additional symptoms, a specific spice may soothe your stomach. Among the many choices out there,gingeris the No. 1 best spice to help you debloat, our experts say.
Ginger’s Role In Bloat Relief
Increases Gastric Motility
Gastric motility is the term for how food passes through the digestive system—and ginger has been shown to help this process along, saysJamie Lee McIntyre, M.S., RDN, a Florida-based registered dietitian and nutrition consultant. “This means it can help food move more efficiently through the digestive tract, reducing the likelihood of food fermenting and causing gas,” she explains. An earlier small study found that when people took ginger extract twice a day, their GI motility increased.
Bloating is also common in diseases that can slow down bowel activity, such as multiple sclerosis (MS). Research has found that 12 weeks of ginger supplementation helped reduce bloating in people who have MS.
The 9 Best Foods to Help Improve Digestion
Has Anti-Inflammatory Compounds
Helps Relieve Nausea
Unfortunately for some people, bouts of bloating and nausea travel together. If that’s you, ginger can be a double-duty remedy because it can address both symptoms. “Ginger has been traditionally used for nausea and stomach upset and has a lot of soothing properties for the digestive system,” saysMcKenzie Caldwell, M.P.H., RDN, founder and lead dietitian at Feed Your Zest Nutrition & Wellness. What’s more, many people can try ginger without worry. A systematic review and meta-analysis concluded that ginger is an effective and safe option for managing nausea and vomiting.
May Stimulate the Production of Digestive Enzymes
How to Include Ginger in Your Diet
Incorporating ginger into your diet can be both a delicious addition and beneficial for your health. And it may help you combat your bloat. Here are a few simple ways to do so:
Other Strategies to Debloat
Ginger may be a natural remedy that helps people combat bloat naturally. But there are many digestion-friendly habits you can do to care for your GI system:
The Bottom Line
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Sources
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Rush University Medical Center.5 Early Signs of Ovarian Cancer.
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Lacy BE, Cangemi D, Vazquez-Roque M.Management of Chronic Abdominal Distension and Bloating.Clin Gastroenterol Hepatol. 2021;19(2):219-231.e1. doi:10.1016/j.cgh.2020.03.056
