What can I do to reduce bloating?

I’m sure you’ve had the same question before.  We’ve all eaten food we shouldn’t have and been punished for days on end.

Here are the top tips that I give my clients:

• Activated charcoal – I know this sounds bizarre, but it effectively absorbs the excess gas in the gut lumen and provides very quick relief when we mess up.  I’ve seen it work absolute wonders, especially when there’s smell involved!  Note: activated charcoal should be used sparingly and away from meals, as it may impact the absorption of other nutrients.  

• Peppermint tea – Peppermint is known as a carminative herb, and it helps relax smooth muscle and clear excess gas within the digestive tract. I recommend you purchase some loose leaf peppermint tea if possible and brew it for 5-10min in a saucepan.  If not, then a couple of teabags in a tea thermos should do the trick. The important thing is to make sure it’s nice and strong.  Definitely leave the teabags/leaves in as you consume it.  Note: if you are prone to experiencing reflux then peppermint tea is contraindicated as it can also result in relaxation of the upper esophageal sphincter.

• Ginger tea – The World Journal of Gastroenterology recently reported that ginger stimulates stomach emptying, which can help relieve gastrointestinal pain and bloating.  About a thumb size worth of fresh ginger cut into small chunks and popped in the saucepan will do the trick.  You can also add a squeeze of lemon and some glucose syrup to sweeten it if you like.  If you don’t have fresh ginger on hand, then ginger and lemon tea bags will also be useful, but you’ll need to drink more of it to experience the benefits.

• Digestive enzymes – this is more a preventative strategy.  It’s not very helpful after the fact.  However if you consistently experience bloating then this will help your body break down food more effectively and prevent your bacteria from consuming the undigested food particles. which ultimately leads to gas production.