Bloating is the condition in which the stomach feels full gaseous, can be extremely discomfiting. But the solution is rather simple; in fact, you may even find it on your kitchen shelves. So, if you feel gassy, full, or constipated, adding these simple herbs to your diet can prove to be extremely beneficial. Sharing more, nutritionist Lovneet Batra took to Instagram and wrote: “Heavy and salty meals, stress eating, eating too quickly — all can have a big impact on your digestion that can make you feel uncomfortable and bloated. Well, food is a great healer and you should never underestimate the power of simple, minor dietary inclusion”.

Speaking with indianexpress.com, Sameena Ansari – Senior Dietitian and Nutritionist, CARE Hospitals, Hi-Tec City, Hyderabad shared, “Bloating refers to a feeling of fullness or discomfort in the abdomen, often accompanied by visible swelling or distention. It can be caused by a variety of factors, including gas, fluid retention, constipation, and certain medical conditions”.

5 Indian herbs to help prevent bloating

Batra advised adding ajwain, fennel seeds, cumin, ginger and mint to your diet to keep bloating at bay.

• Ajwain: The richness of volatile compounds in ajwain like pinene, limonene and carvone are chief elements that are effective in treating bloating.

“Ajwain has carminative properties, which means it can help alleviate gas and bloating by improving digestion,” said Ansari.

How to consume Ajwain?

“It can be consumed as a tea by boiling a teaspoon of ajwain in a cup of water and straining it after 5 minutes. It can also be added to food as a spice,” informed Ansari.

• Saunf: Fennel seeds (saunf) contain anethole, fenchone, and estragole that act as antispasmodic and anti-inflammatory that helps in relaxing the contracted intestinal muscles. “Sauf can help relax the muscles in the digestive tract and reduce inflammation, which can help alleviate bloating,” Ansari said.

How to consume saunf?

“It can be consumed as a tea by boiling a teaspoon of sauf in a cup of water and straining it after 5 minutes. It can also be added to food as a spice,” suggested Ansari.

• Cumin: The wealth of volatile oils in cumin seeds such as cuminaldehyde, cymene, and other terpenoid compounds are packed with anti-bloating features that instantly provide relief from gas and stomach cramps.

“Jeera can help stimulate the production of digestive enzymes, which can improve digestion and reduce bloating,” Ansari added.

How to consume cumin?

“It can be consumed as a tea by boiling a teaspoon of jeera in a cup of water and straining it after 5 minutes. It can also be added to food as a spice,” according to Ansari.

• Ginger: Ginger contains compounds called gingerols that can help speed up stomach emptying and reduce bloating and gas

“Ginger can help reduce inflammation and stimulate digestion, which can help alleviate bloating,” Ansari shared.

How to consume ginger?

“It can be consumed as a tea by boiling a few slices of ginger in a cup of water and straining it after 5 minutes. It can also be added to food as a spice,” Ansari told indianexpress.com.

• Mint: Mint is soothing and energising, and comes with a host of medicinal properties. It also possesses analgesic, spasmolytic and gastroprotective properties that aid in easing bloating, indigestion, and other gut problems.

“Mint can help relax the muscles in the digestive tract and reduce inflammation, which can help alleviate bloating,” Ansari said.

How to consume mint?

It can be consumed as a tea by boiling a few leaves of mint in a cup of water and straining it after 5 minutes. It can also be added to food as a spice, shared Ansari.