There’s nothing better than sweating your softest sweats, wrapping yourself in a blanket, and finally enjoying some well-deserved time. But just when you’re getting comfortable, swelling shows up uninvited and instantly takes away the cozy atmosphere.
Bloating can creep up on you at the most inopportune times, making you feel uncomfortable and less than comfortable. The good news is that you don’t need harsh or fancy treatments to get rid of bloat. A few simple spices, a soothing tea, and even a nutritious soup can do wonders for your digestion and make you feel light and comfortable again.
What causes bloating?
Bloating occurs when your digestive system becomes sluggish or overworked, leaving you feeling bloated, bloated, or gassy. Some of the most common causes include:
Eating too quickly – Eating too quickly can cause you to swallow excess air and cause your abdomen to swell. Foods that cause gas – Certain foods, such as beans, lentils, and cruciferous vegetables (such as broccoli and cauliflower), contain oligosaccharides, a type of carbohydrate that can cause gas during digestion. Hormonal changes – Fluctuations in your menstrual cycle can slow down digestion and cause water retention. Too little fiber or the wrong type of fiber – Soluble fiber helps keep your body moving, but insoluble fiber and certain fermentable fibers can make bloating worse. Dehydration – When your body doesn’t have enough water, digestion slows down, making you feel sluggish and bloated.
Spices that relieve swelling
Certain spices are known to reduce gas and have anti-inflammatory properties. These are some of the important essentials you should have in your pantry.
Fennel: Relaxes digestive muscles and helps release trapped gas. Ginger: Stimulates digestion, reduces gas, and relieves nausea. Peppermint: Soothes the intestines and relieves intestinal spasms. Cumin: Promotes enzyme activity and smooths digestion. Coriander: Reduces bloating and aids in nutrient absorption. Turmeric: It has anti-inflammatory properties and also supports bile production.
These spices can be used for everything from hot tea to comforting soups. They’re also found in wellness supplements like HUMs Flatter Me, which combines fennel, peppermint, and ginger to help reduce bloating naturally.
Tea that relieves bloating
Tea is one of the most comfortable and effective ways to relieve bloating. Many blends combine soothing herbs and warming spices to achieve both comfort and results.
Some of the best teas to relieve swelling include:
Chai (rich in spices and gentle on the gut) Ginger (stimulates digestion) Peppermint (relaxes the gut) Chamomile (calming and anti-inflammatory) Green tea (lightly boosts caffeine with antioxidants) Turmeric tea (reduces inflammation)
Here are two easy and cozy recipes that you can make at home.
ginger & peppermint tea
This combination calms the intestines and promotes digestion.
material:
1 inch fresh ginger root, grated 6-8 fresh peppermint leaves 1 cup boiling water 1 teaspoon honey (optional)
direction:
Bring 1 cup of water to a boil in a small saucepan. While heating the water, grate the ginger and add it to the tea infuser along with the peppermint leaves. Once the water has boiled, pour it into your tea infuser. Let the infuser steep for 5 minutes. If you prefer a stronger flavor, remove the peppermint leaves and continue steeping the ginger for a few more minutes. Remove the infuser. Add honey to taste (optional).
Chai, ginger and turmeric tea
This mixture adds warmth and spice while providing an anti-inflammatory effect.
material:
1 inch fresh ginger root, grated 1/2 teaspoon ground turmeric (or 1 teaspoon freshly grated turmeric root) 1 teaspoon chai spice blend (or 1 chai tea bag) 1 cup boiling water 1 teaspoon honey or milk (optional)
direction:
Bring 1 cup of water to a boil in a small saucepan. While the water is heating, grate the ginger and turmeric and add them to the infuser along with the chai spices or tea bags. Pour boiling water into the infuser. Soak for 5-7 minutes. For a bolder flavor, remove the chai tea bag and continue steeping the ginger and turmeric for a few more minutes. Remove the infuser. Add honey or milk to taste.
Soup to relieve swelling
Soups are also a comforting way to support digestion. It’s warm and moisturizing, and every spoonful contains spices that soothe bloating. Here are two recipes to comfortably get rid of bloat.
Butternut squash soup with spices
This recipe is a popular fall recipe, packed with spices to help get rid of bloat. (The original recipe calls for lentils, but they are omitted here because they are rich in oligosaccharides, which can cause bloating.)
material:
1 tablespoon olive oil 1 small onion, chopped 2 cloves garlic, chopped 1 teaspoon ground cumin 1/2 teaspoon turmeric 1 medium butternut squash, peeled and diced 4 cups low-sodium vegetable broth Salt and pepper (to taste) Optional: Drizzle with coconut milk or Greek yogurt
direction:
Heat the olive oil in a large pot. Saute onions and garlic until fragrant. Add the spices and toast for about 30 seconds. Add pumpkin and soup and stir. Bring to a boil and simmer for 25-30 minutes. Blend to create a smooth texture (or leave it chunky). Season to taste.
Vegetable soup to relieve swelling
This nutrient-rich soup is made with bloat-friendly vegetables and spices like turmeric and ginger.
material:
1 tablespoon olive oil 2 garlic cloves, minced 1 small onion (optional) 1 small onion, minced (optional) 2 medium carrots, thinly sliced 1 zucchini, sliced in half 2 medium tomatoes, chopped (or 1 cup can of diced tomatoes) 2 cups fresh spinach 4 cups low-sodium vegetable soup (or water + 1 broth) 1/2 teaspoon ground turmeric 1/2 teaspoon ground turmeric (or fresh ginger, grated) Salt and pepper to taste Fresh parsley or dill (optional) for garnish
direction:
Heat olive oil in a saucepan over medium heat. Add the garlic (and onion if you have it). Fry for 2-3 minutes. Add carrots and zucchini. Cook for 5 minutes, stirring occasionally. Add tomatoes, turmeric, and ginger and mix. Cook for 2 minutes. Pour in the soup. Once it boils, simmer for 15-20 minutes until the carrots are soft. Add spinach, stir and cook until wilted, 2 minutes. Season to taste and garnish with herbs.
Key points on how to really get rid of bloating
Bloat doesn’t have to overwhelm a cozy atmosphere. With the right spices, teas, and soups, you can speed up digestion, reduce inflammation, and feel comfortable again. Whether you’re relaxing with a cup of ginger and peppermint tea or curling up with a cup of bloat-busting vegetable soup, these comforting remedies can help combat bloating.
