Bloating is an all-too-common discomfort caused by various factors, including dietary choices, digestive issues, and menstruation. Alleviating symptoms can be tricky, but relief can be found in the most unexpected places, and most people already have them in their kitchen. Some spices and herbs can support gut health and help relieve trapped gas.

Here are the best and worst spices for bloating, and how to use them.

Ginger is a leafy plant native to parts of Asia, such as China, India, and Japan. It’s known for its yellow-green flowers, but the ginger spice comes from the plant’s underground stem. Thanks to its anti-inflammatory, antioxidant, and anti-ulcer properties, ginger has a long history of medicinal use. Research has shown ginger can improve gastric motility, reducing intestinal cramping, flatulence, and bloating. Plus, it can even help reduce nausea and vomiting.

Foeniculum vulgare, commonly called fennel, boasts many health benefits. This bulbous fall vegetable contains antioxidants and antimicrobial, anti-inflammatory, and anti-fungal compounds. However, it’s fennel’s seeds that support gut health and improve bloating.

Fennel seeds contain antispasmodic and anethole agents, supporting healthy intestinal muscle contractions. Plus, fennel’s antibacterial and antibiotic properties can improve digestion by reducing the number of unwanted microorganisms in the gut. Fennel seeds taste slightly sweet, so they’re typically used as seasoning. However, many people steep fennel seeds in hot water to aid digestion after meals.

The Cuminum cyminum plant, native from East Mediterranean to South Asia, is a member of the parsley family. Its seeds, in both whole and ground form, are a staple in many cultural cuisines. They offer a bold aroma that adds a distinct flavor to many dishes. But their benefits don’t stop there. Cumin seeds are commonly used in medicine to treat various diseases.

Cumin has anti-diabetic, anti-inflammatory, and cardio-protective effects, in addition to its influence on gut health. Research has shown that cumin supports bile production, which is essential to the digestion and absorption of nutrients. Improved digestion helps reduce bloating and prevent stomach cramps.

Black pepper might be one of the most versatile spices in the kitchen. It enhances many recipes, from soups to salads and casseroles to stir-fries. But it offers more than just a delicious earthy flavor. It also contains piperine, a powerful compound proven to improve digestion and enhance nutrient absorption.

The compounds in black pepper also encourage blood flow to the GI tract and help stimulate the release of digestive enzymes necessary to digest food. With better digestion comes less bloating.

Cinnamon is one of the most widely used spices in the world. It has a sweet and woody flavor with a hint of citrus and spice. It’s most often associated with the holiday season, but cinnamon offers health benefits all year round.

Research has shown that cinnamon can remedy many conditions and symptoms, including vomiting, flatulence, coughing, colds, loss of appetite, and fatigue. Cinnamon can help promote blood flow, supporting healthy digestion and relieving bloat.

Coriander seeds are an aromatic spice, adding a potent flavor to various dishes. However, they also offer many prominent health benefits, including helping digestive. When added to a dish, coriander can help accelerate the digestion process.

Coriander also exhibits antibacterial properties, which can help support a healthy gut microbiome. It also contributes to antioxidant activities, helping rid the body of free radicals and reducing inflammation.

Cardamom is a ginger family spice often used in Indian cuisines, such as curry, chai, and Kheer. It can be found whole in its pod, shelled, or ground into a fine powder. It boasts a unique flavor that can be added to sweet and savory dishes, allowing users to take advantage of its many health benefits.

Cardamom possesses antibacterial, antioxidant, anti-inflammatory, and diuretic properties. It has been used to treat various health conditions, including periodontal infections, asthma, congestive jaundice, and indigestion. It can help you fight gas after a meal, and since it’s a diuretic, it can help flush out excess fluids that might contribute to a bloated feeling.

Unfortunately, not all spices reduce excessive gas, some may even cause bloating.

• Garlic: Raw garlic has a pungent smell and taste, but it takes on a soft, buttery flavor when cooked. Despite the ways it can elevate a recipe’s flavor, some people may not be able to tolerate the spice. Garlic contains fructans, soluble fibers that are difficult to digest and may cause or contribute to bloating. Those who are allergic to garlic may experience more severe symptoms.
• Onion: Like garlic, onions contain fructans that can cause GI bloating. As fructans ferment, they draw more water into the intestines, causing significant digestive distress in the form of bloating and diarrhea.
• Chili: Capsaicin, the primary component in chili peppers, has been linked to intense GI symptoms. While the spice may increase satiety at meals, it can also cause pain, burning sensations, nausea, and bloating.

Many factors can contribute to bloating, the most common being excessive gas. Too much intestinal gas is usually a sign that the digestive tract isn’t operating as it should. Gas can build up due to bacterial overgrowth in the gut, carbohydrate malabsorption, or functional digestive disorders like irritable bowel syndrome (IBS).

Digestive contents can also play a role in bloating. Constipation and bowel obstructions can cause recently consumed foods to stay in the intestines longer, causing everything to expand to hold the extra volume. Weight gain can cause bloating similarly. Excess visceral fat can reduce abdominal volume and cause disruptions in digestion.

Bloating can also be cyclical due to fluctuating hormones. Estrogen causes water retention, and estrogen and progesterone can slow or speed up gastric motility. All bodies are unique, so bloating triggers may vary between individuals. If you have concerns about the root of your chronic bloating, it’s best to meet with your doctor.

There are several ways to incorporate spices into your routine, but the best method may depend on the type of spice used. To use spices for bloating, consider:

• Steeping them for hot tea
• Adding them to smoothies
• Cooking curries
• Adding them to salads
• Stirring them into salad dressings

In addition to dietary changes, there are other habits you can practice to help prevent bloating. To help gas move through the digestive system, consider incorporating these behaviors into your lifestyle:

• Eat slowly at mealtimes and chew your food thoroughly.
• Try to eat small, frequent meals.
• Sit up straight while eating and for at least 30 minutes after your meal.
• Drink room-temperature beverages.
• Take a walk after meals.

Excessive gas is normal every now and then. However, it may be time to see a healthcare provider if it persists despite efforts to find relief. If you’ve tried over-the-counter (OTC) treatments and implemented dietary changes to no avail, consider scheduling an appointment with your healthcare provider.

Unfortunately, bloating and excessive gas are not an uncommon occurrence. Many people struggle with digestion difficulties, leading to unwanted bloat. Dietary changes, like incorporating certain spices, can help prevent and manage bloating. Spices, such as cumin, black pepper, ginger, fennel seeds, coriander seeds, cinnamon, and cardamom, can support digestive health and prevent excessive gas.

However, some spices can work against gut health and cause bloating. Spices like chili, onion, and garlic can disrupt digestion and encourage gas buildup.

While the occasional bouts of gas are normal, chronic bloating is not. If you experience chronic bloating, despite efforts to reduce the discomfort, it’s best to seek guidance from your healthcare provider.