The #1 Spice to Reduce Bloating, According to Dietitians

We’ve all been there—feeling like a balloon that’s been inflated a bit too much. Bloating can sneak up on you, transforming a comfortable outfit into a tight squeeze. On those days, you just want relief. Bloating is common. It is characterized by an uncomfortable feeling of fullness or swelling (distension) in the abdomen. It often occurs after eating but also arises for other reasons, such as an intolerance to certain components of food (like lactose or gluten) or gastrointestinal disorders like irritable bowel syndrome (IBS) or small intestine bacterial overgrowth (SIBO). Swallowing too much air, such as when drinking carbonated beverages or chewing gum can also contribute to bloating.

Certain spices have garnered attention for their potential to soothe a bloated belly. And there is one in particular that dietitians use as a deflation go-to. You might keep it next to your favorite delicious warming spices in the cabinet or prefer to stick with the fresh or frozen variety—either way, here’s why we love this versatile root. Among the many choices out there, ginger is the No. 1 best spice to help you debloat, our experts say, here’s why.

It May Increase Gastric Motility

Gastric motility is the term for how food passes through the digestive system—and ginger has been shown to help this process along, says Jamie Lee McIntyre, M.S., RDN. “This means it can help food move more efficiently through the digestive tract, reducing the likelihood of food fermenting and causing gas,” she explains. An earlier small study found that when people took ginger extract twice a day, their GI motility increased.

Bloating is also common in diseases that can slow down bowel activity, such as multiple sclerosis (MS). Research has found that 12 weeks of ginger supplementation helped reduce bloating in people who have MS.

It Has Anti-Inflammatory Compounds

Reducing inflammation may be another way ginger positively affects GI health. “Inflammation in the digestive system can contribute to bloating,” says McIntyre. Inflammation may promote bloating by disrupting the balance of the gut microbiota, which interferes with good digestive function. Fortunately, gingerol—a compound in ginger—has antioxidant and anti-inflammatory properties, which may counteract this gut-interrupting inflammation.

It May Relieve Nausea

Unfortunately for some people, bouts of bloating and nausea travel together. If that’s you, ginger can be a double-duty remedy because it can address both symptoms. “Ginger has been traditionally used for nausea and stomach upset and has a lot of soothing properties for the digestive system,” says McKenzie Caldwell, M.P.H., RDN. What’s more, many people can try ginger without worry. A systematic review and meta-analysis concluded that ginger is an effective and safe option for managing nausea and vomiting. 

It May Stimulate the Production of Digestive Enzymes

Ginger contains a compound called zingibain, an enzyme that supports digestion. This enzyme works by breaking down proteins into smaller peptides and amino acids. By enhancing protein digestion, zingibain may help reduce the production of gas and prevent the uncomfortable feeling of bloating.

5 Strategies to Debloat

Ginger may be a natural remedy that helps people combat bloat naturally. But there are many digestion-friendly habits you can do to care for your GI system:

• Eat slowly. “To reduce bloating, eat slowly and chew your food thoroughly to minimize swallowed air,” says Alyssa Smolen, M.S., RDN.
• Watch FODMAPs. Certain foods are high in fermentable carbohydrates (sugars) that cause bloating for some people, particularly those with IBS. Everyone is different in terms of what their GI systems can and can’t tolerate well, but some common high-FODMAP foods known to cause bloating include beans and onions, says Smolen. If you know these cause you issues, she recommends limiting consumption of them. 
• Drink fluids. “Stay well-hydrated to support digestion and regular bowel movements, which also helps flush out excess sodium and reduce bloating from water retention,” says Smolen. If you’re wondering how much water you need to drink, it’s a good idea to check with a healthcare provider. But experts tend to recommend that women aim for about 72 ounces each day and men aim for about 104 ounces.
• Stay active. Feeling bloated after eating? “Try gentle movement like a walk, stretching or yoga,” says Caldwell.
• See a provider. Identifying the cause of your bloating can be a key aspect of addressing your condition to know what to target. In some cases, a doctor may recommend probiotics, antibiotics or other medications.

How to Include Ginger in Your Diet

Incorporating ginger into your diet can be both a delicious addition and beneficial for your health. And it may help you combat your bloat. Here are a few simple ways to do so:

• Fresh Ginger Tea: Slice fresh ginger and steep it in hot water for a soothing tea. You can add honey and lemon for added flavor and benefits.
• Smoothies: Grate or chop fresh ginger and blend it into your favorite smoothies. It adds a zesty kick and pairs well with fruits like mango and pineapple.
• Cooking: Use ginger in savory dishes, such as stir-fries, soups or marinades. It beautifully complements vegetables, meats and seafood. A Ginger Salad can be a simple and refreshing way to include ginger in your diet. 
• Baked Goods: Add ground ginger to baked recipes like cookies, muffins or bread for a warm, spicy taste.
• Pickled Ginger: Enjoy pickled ginger as a condiment with sushi or salads to enhance flavor and add a digestive boost.

Our Expert Take

Incorporating ginger as a natural remedy can be highly effective in combating bloating. Its unique properties help to stimulate digestion and alleviate discomfort caused by gas and inflammation. Enjoy ginger in a soothing tea or added to meals, or ask a provider about taking it as a supplement. Don’t forget to ask if the type and amount of ginger you’re taking could interact with any medications to be sure it’s safe for you. While bloating is often benign and temporary, it also may indicate underlying health issues. Persistent bloating, for example, can be one sign of ovarian cancer. That’s not to alarm you, but it’s important to pay attention to relentless bloating or bloating that is accompanied by red flag symptoms like severe pain, unexplained weight loss or changes in bowel habits. (In these cases, talk to a health care provider.)