By Mary Elizabeth Dallas, Medically reviewed by Farrokh
Sohrabi, MD
Ginger, peppermint, and cinnamon may do more than add flavor to
your food. These are just some of the natural remedies for gas relief, and
chances are they're already in your kitchen.
Although everyone experiences gas, some people are troubled by it more than others. At times, excessive gas can become uncomfortable or even painful. However, some simple changes to your diet can help provide gas relief and also aid digestion. In addition to over-the-counter gas relief remedies, some items commonly found in the kitchen may double as natural gas relievers.
Herbs for Gas Relief
A number of herbs in the carminative family may help ease gas and prevent bloating, according to Angela Lemond, RDN, CSP, LD, a Texas-based dietitian and nutritionist and a spokeswoman for the Academy of Nutrition and Dietetics. "The very definition of carminative," she says, "is a substance that aids in the expulsion of gas."
One of the herbs shown to have carminative effects to help break up and expel gas is ginger, the subject of a study published in the European Journal of Gastroenterology & Hepatology in 2008. It found that ginger helps speed digestion, which is important because if your stomach empties faster, gases can move more quickly into your small intestine to relieve discomfort and bloating.
Other examples of herbs in the carminative family that could help provide gas relief include:
Lemond suggests trying to gain the benefit of carminatives from the food you eat rather than by taking herbal supplements, which she says should be taken with caution. "Some people think of herbal supplements as natural or straight from the earth, so they may be taken at will, but a lot of them have pharmaceutical effects and could interact with medications," she says. "Always get approval from your doctor before taking a supplement."
Probiotics for Gas and Bloating
Probiotics may also help aid in digestion and reduce excessive gas. Probiotics are live microorganisms, mostly "good" bacteria, similar to the bacteria found in the human gut. They're available as dietary supplements, but Lemond says that a number of foods also have natural probiotics, including:
Research published in the Journal of Clinical Gastroenterology in 2011 found that the probiotics Lactobacillus Acidophilus and Bifidobacterium Lactis eased bloating among the 60 participants with certain functional bowel disorders over the course of eight weeks.
A separate study, published in the journal BMC Gastroenterology in 2009, found that an over-the-counter probiotic was much more effective than a placebo in providing otherwise healthy adults with relief from intestinal gas.
The Link between Gas, Stress, and Probiotics
Gas can be worsened by stress. "There are nerves up and down the GI tract," Lemond says. "People who have a tendency to be nervous can develop gas, diarrhea, or constipation." When dietary changes aren't effective, other treatments, such as relaxation therapy, may help.
More specifically, UCLA researchers recently have drawn even more direct connections between the stomach, brain, and probiotics. The scientists found that bacteria in food can affect brain function in humans, according to a 2013 study published in the journal “Gastroenterology.”
Life stress can cause spasms in the colon and abdominal discomfort, according to the results of a 2008 review of research published in journal Evidenced-Based Complementary and Alternative Medicine. The researchers also noted that progressive muscle relaxation, meditation, yoga, counseling, or changes to daily stressful situations can help reduce stress and have a positive effect on digestive health.
"Occasional excessive gas is normal," Lemond says. But when gas continues to be a problem despite having made dietary adjustments and trying home or over-the-counter gas remedies, it’s a good idea to see your doctor.
Last Updated: 03/19/2014
This section was created and produced exclusively by the editorial staff of EverydayHealth.com. © 2014 EverydayHealth.com; all rights reserved.
Although everyone experiences gas, some people are troubled by it more than others. At times, excessive gas can become uncomfortable or even painful. However, some simple changes to your diet can help provide gas relief and also aid digestion. In addition to over-the-counter gas relief remedies, some items commonly found in the kitchen may double as natural gas relievers.
Herbs for Gas Relief
A number of herbs in the carminative family may help ease gas and prevent bloating, according to Angela Lemond, RDN, CSP, LD, a Texas-based dietitian and nutritionist and a spokeswoman for the Academy of Nutrition and Dietetics. "The very definition of carminative," she says, "is a substance that aids in the expulsion of gas."
One of the herbs shown to have carminative effects to help break up and expel gas is ginger, the subject of a study published in the European Journal of Gastroenterology & Hepatology in 2008. It found that ginger helps speed digestion, which is important because if your stomach empties faster, gases can move more quickly into your small intestine to relieve discomfort and bloating.
Other examples of herbs in the carminative family that could help provide gas relief include:
- Chamomile
- Dill
- Fennel
- Basil
- Caraway
- Cinnamon
- Cumin
- Garlic
- Nutmeg
- Oregano
- Parsley
- Peppermint
- Spearmint
- Wintergreen
Lemond suggests trying to gain the benefit of carminatives from the food you eat rather than by taking herbal supplements, which she says should be taken with caution. "Some people think of herbal supplements as natural or straight from the earth, so they may be taken at will, but a lot of them have pharmaceutical effects and could interact with medications," she says. "Always get approval from your doctor before taking a supplement."
Probiotics for Gas and Bloating
Probiotics may also help aid in digestion and reduce excessive gas. Probiotics are live microorganisms, mostly "good" bacteria, similar to the bacteria found in the human gut. They're available as dietary supplements, but Lemond says that a number of foods also have natural probiotics, including:
- Yogurt
- Kefir
- Pickles
- Tempeh
- Kimchi
- Sauerkraut
- Buttermilk
- Miso
Research published in the Journal of Clinical Gastroenterology in 2011 found that the probiotics Lactobacillus Acidophilus and Bifidobacterium Lactis eased bloating among the 60 participants with certain functional bowel disorders over the course of eight weeks.
A separate study, published in the journal BMC Gastroenterology in 2009, found that an over-the-counter probiotic was much more effective than a placebo in providing otherwise healthy adults with relief from intestinal gas.
The Link between Gas, Stress, and Probiotics
Gas can be worsened by stress. "There are nerves up and down the GI tract," Lemond says. "People who have a tendency to be nervous can develop gas, diarrhea, or constipation." When dietary changes aren't effective, other treatments, such as relaxation therapy, may help.
More specifically, UCLA researchers recently have drawn even more direct connections between the stomach, brain, and probiotics. The scientists found that bacteria in food can affect brain function in humans, according to a 2013 study published in the journal “Gastroenterology.”
Life stress can cause spasms in the colon and abdominal discomfort, according to the results of a 2008 review of research published in journal Evidenced-Based Complementary and Alternative Medicine. The researchers also noted that progressive muscle relaxation, meditation, yoga, counseling, or changes to daily stressful situations can help reduce stress and have a positive effect on digestive health.
"Occasional excessive gas is normal," Lemond says. But when gas continues to be a problem despite having made dietary adjustments and trying home or over-the-counter gas remedies, it’s a good idea to see your doctor.
Last Updated: 03/19/2014
This section was created and produced exclusively by the editorial staff of EverydayHealth.com. © 2014 EverydayHealth.com; all rights reserved.
