Enjoying a delicious dinner is a great way to end a long day, but eating too much can cause stomach bloating. If you experience bloating after eating a heavy meal, you can relieve painful symptoms by drinking fennel, ginger, peppermint, or turmeric tea.

What causes bloating?

Abdominal or stomach bloating occurs when your gastrointestinal (GI) tract is filled with air or gas. When you’re bloated, your stomach feels full, tight, or swollen. You may also experience pain in your abdomen.

In addition, bloating can be accompanied by other symptoms like:

• Abdominal rumbling or gurgles
• Excessive gas (flatulence or farting)
• Frequent burping or belching
• Pain

Gas is the most common cause of bloating, especially after you’ve eaten. Gas builds up in your digestive tract when undigested food gets broken down or when you swallow air.

While it’s normal to swallow air while you eat or drink, you can swallow more than others if you are:

• Eating or drinking too fast
• Chewing gum
• Smoking
• Wearing loose dentures

Swallowed air leaves your body when you burp or expel gas. Delayed emptying of the stomach (slow gas transport) and gas accumulation can also cause bloating and abdominal distension.

The following medical conditions can also cause bloating:

• Certain medications like aspirin, antacids, or diarrhea medicines
• Eating disorders like anorexia nervosa or bulimia nervosa
• Food intolerance
• Giardiasis (intestinal parasite infection)
• Heartburn
• Hormonal flux, particularly for women
• Irritable bowel syndrome (IBS)
• Inflammatory bowel disease, like Crohn’s disease or ulcerative colitis
• Mental health factors like stress, anxiety, or depression
• Other functional gastrointestinal disorders (FGIDs)
• Weight gain

Teas that help relieve bloating

Fennel, ginger, peppermint and turmeric tea can help relieve digestion, gas and other stomach-related discomforts.

Fennel tea

Fennel is an herb that can help boost your digestive health. It’s a natural antispasmodic, meaning it can help loosen up abdominal muscles when you’re experiencing painful spasms.

Findings from a 2017 study reveal that fennel seeds contain a compound called anethole. This compound is similar to dopamine and it has a relaxing effect on the muscles that make up the lining of the GI tract.

Ingredients for 1 serving:

• 1 to 2 teaspoons of freshly crushed fennel seeds
• 1 cup of boiling water

Preparation:

1. In a teapot, steep the fennel seeds in boiling water for five to 10 minutes. Let the tea steep longer if you want a stronger tea.
2. Strain before serving.

Ginger tea

Ginger can help relieve an upset stomach. Research suggests that ginger extract has a carminative effect, meaning it can help prevents gas from building or helps to remove gas from the body.

Study findings have also shown that ginger can prevent reflux and bloating since it can increase gastrointestinal motility and decrease pressure on the esophageal sphincter.

Ingredients for 1 serving:

• 1 or 2 slices of ginger root
• 1 cup of boiling water
• Honey (optional)

Preparation:

1. Put the ginger root slices in a mug, then pour the boiling water.
2.  Let the mixture steep for five to 10 minutes.
3. Add honey to taste before serving.

Peppermint tea 

Peppermint has antioxidant and antimicrobial properties and drinking peppermint tea can help improve your digestion. The tea is brewed from the leaves and the oil of the peppermint plant

Menthol, one of the main components of the plant, gives the tea a unique and refreshing taste. Studies show that menthol helps relax the muscles in the intestinal wall.

Ingredients for 3 servings:

• 21-30 peppermint leaves
• 75 liters of water
• Honey (optional)

Preparation:

1. Pick green and unblemished peppermint leaves from the stem of the plant. Rinse the leaves.
2. Crush the leaves using your hands or a mortar and pestle to release their flavor and aroma. Place the leaves in a jar.
3. Boil the water, then turn off the heat and take the kettle or pot off the stove. Let the water cool for a bit. It’s better to make peppermint tea in hot, but not boiling, water.
4. Pour the hot water into the jar with the peppermint leaves. Once all the leaves are immersed in water, cover the jar. Let the tea steep for several minutes.
5. Strain the tea before serving and add honey if desired.

Turmeric tea

Turmeric is a potent anti-inflammatory. In Ayurvedic medicine, turmeric is used to treat different inflammatory ailments.

The active component in turmeric is curcumin, and it is responsible for its many health benefits. In one study, researchers used curcumin and fennel to treat volunteers with IBS. Results showed that the treatment helped relieve all symptoms associated with the condition.

Scientists believe that curcumin stimulates the gallbladder to produce bile, which can improve digestion. Additionally, turmeric helps reduce bloating and flatulence if you have indigestion.

However, you should avoid turmeric if you have kidney stones, gallbladder disease, or are taking blood-thinning or blood-sugar-lowering medications.

Ingredients for 2 servings:

• 3 to 4 cups of water
• 2 teaspoons of turmeric
• Honey (optional)
• Lemon or orange juice (optional)
• Milk (optional)

Preparation:

1. Boil the water on the stove, then add two teaspoons of turmeric and stir. Let the mixture simmer for five to 10 minutes.
2. Strain the tea into two mugs.
3. Add honey, lemon or orange juice and milk to taste before serving.

Relieve stomach bloating with a warm, soothing cup of ginger, fennel, peppermint, or turmeric tea.

Sources:

MindBodyGreen.com

Healthline.com 1

MyHealth.Alberta.ca

CookForYourLife.org

LiveStrong.com

VeryWellFit.com

BeautyEpic.com

Healthline.com 2