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Bloated? Get Relief

3540 Views Posted on: 2023-11-03
Posted by: Matylda Bestyńska

Bloated Get ReliefSometimes, the foods you love don’t love you back.

Between 16% to 31% of adults complain of bloating, which produces uncomfortable feelings of excessive fullness, gas, abdominal pressure, and pain. A whopping 66% to 90% of those with irritable bowel syndrome (IBS) suffer from the same symptoms.1

Bloating also often goes hand-in-hand with other gastrointestinal disorders, such as dyspepsia (indigestion), celiac disease, and constipation.1

Fortunately, four plant compounds have been shown to provide effective relief from occasional digestive discomfort.

Decreased Bloating

Bloated Get ReliefFennel and curcumin have traditionally been used to aid digestion.

In a clinical trial, researchers combined fennel seed oil and low-dose curcumin to test their effect in patients with irritable bowel syndrome.2

After 30 days, those taking the fennel-curcumin blend reported an average 50% decrease in a rating score of bloating, abdominal pain, and other irritable bowel syndrome symptoms. This was nearly double the 26.1% decrease in the placebo group.

Even better, all symptoms were improved by treatment with fennel and curcumin, and 25.9% of the fennel-curcumin group became completely symptom-free (compared to just 6.8% of placebo recipients).

The treated group also reported a significant improvement in irritable bowel syndrome-related quality of life, with no adverse effects.

Improved Digestive Symptoms

Improved Digestive SymptomsTwo additional extracts, artichoke and ginger, have been shown to substantially improve digestive symptoms like bloating, nausea, vomiting, upper abdominal pain, and feeling overly full after eating only a small amount of food.

In a clinical trial, 126 patients with functional dyspepsia (recurring and unexplained indigestion) received either 20 mg of ginger root extract and 100 mg of artichoke leaf extract or a placebo. 3

In just two weeks, 44.6% of participants taking the artichoke-ginger blend had significant improvement in digestive symptoms, compared to 13.1% of placebo recipients.

After four weeks, 63.1% of those in the treatment group reported marked reductions in digestive symptoms, compared to only 24.6% in the placebo group.

Summary

Improved Digestive SymptomsAfter-meal bloating and other gastrointestinal disturbances can impair our quality of life.

Ginger, artichoke leaf, fennel, and curcumin have shown clinical effectiveness in decreasing bloating, gas, nausea, abdominal pain, and other symptoms typical of irritable bowel syndrome as well as other gastrointestinal problems.

Together, extracts from these four plants may promote a healthier digestive system.

Material used with permission of Life Extension. All rights reserved.

  1. Lacy BE, Cangemi D, Vazquez-Roque M. Management of Chronic Abdominal Distension and Bloating. Clin Gastroenterol Hepatol. 2021 Feb;19(2):219-31 e1.
  2. Portincasa P, Bonfrate L, Scribano ML, et al. Curcumin and Fennel Essential Oil Improve Symptoms and Quality of Life in Patients with Irritable Bowel Syndrome. J Gastrointestin Liver Dis. 2016 Jun;25(2):151-7.
  3. Giacosa A, Guido D, Grassi M, et al. The Effect of Ginger (Zingiber officinalis) and Artichoke (Cynara cardunculus) Extract Supplementation on Functional Dyspepsia: A Randomised, Double-Blind, and Placebo-Controlled Clinical Trial. Evid Based Complement Alternat Med. 2015;2015:915087.
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Scientific Sources

What causes chronic bloating and abdominal distension?

Chronic bloating results from multiple factors including excess intestinal gas production, impaired gas transit, visceral hypersensitivity (heightened gut nerve sensitivity), small intestinal bacterial overgrowth (SIBO), food intolerances (lactose, fructose, FODMAPs), slow gut motility, constipation, and gut dysbiosis. Many people with functional gastrointestinal disorders like IBS experience chronic bloating significantly impacting quality of life.

How do curcumin and fennel help reduce bloating?

Curcumin (from turmeric) reduces gut inflammation, supports healthy gut motility, and has carminative effects reducing gas. Fennel essential oil acts as carminative (reduces gas formation and promotes expulsion), relaxes intestinal smooth muscle relieving spasms, has anti-inflammatory properties, and supports digestive function. Clinical studies show curcumin-fennel combinations significantly improve bloating symptoms and quality of life in IBS patients.

Can ginger and artichoke extract help with digestive symptoms?

Yes, research shows ginger and artichoke extract combination improves digestive symptoms including bloating. Ginger promotes gastric emptying, has prokinetic effects (improves gut motility), reduces nausea, and provides anti-inflammatory benefits. Artichoke extract stimulates bile production improving fat digestion, has hepatoprotective effects, and supports overall digestive function. Studies demonstrate improvements in bloating, fullness, and digestive discomfort with this combination.

What dietary approaches help reduce bloating?

Dietary strategies include identifying and avoiding trigger foods (common ones: beans, cruciferous vegetables, dairy if lactose intolerant, artificial sweeteners), trying low-FODMAP diet under professional guidance, eating smaller more frequent meals, chewing food thoroughly, avoiding carbonated beverages, limiting salt intake (reduces fluid retention), staying hydrated, and eating probiotic-rich foods. Food diary helps identify personal triggers.

What supplements and lifestyle changes help manage chronic bloating?

Helpful supplements include curcumin-fennel combinations, ginger-artichoke extracts, digestive enzymes, probiotics (specific strains for IBS), peppermint oil (enteric-coated), and iberogast (herbal combination). Lifestyle approaches include regular physical activity (promotes gut motility), stress management (stress worsens gut symptoms), adequate sleep, and addressing underlying conditions like SIBO or food intolerances. Comprehensive approach combining diet, supplements, and lifestyle often works best.

  • Chronic bloating significantly impacts quality of life and results from multiple factors including gas, motility issues, and hypersensitivity
  • Curcumin and fennel essential oil combination significantly improves bloating symptoms and quality of life in IBS patients
  • Curcumin reduces gut inflammation, supports motility, and has carminative effects reducing gas
  • Fennel essential oil acts as carminative, relaxes intestinal smooth muscle, and relieves digestive spasms
  • Ginger and artichoke extract improve digestive symptoms including bloating, fullness, and discomfort
  • Ginger promotes gastric emptying, improves gut motility, and provides anti-inflammatory benefits
  • Artichoke extract stimulates bile production improving fat digestion and supporting liver function
  • Natural approaches offer relief without side effects of pharmaceutical treatments for functional gut disorders
  1. Curcumin-fennel combination: Follow product recommendations for formulations combining these ingredients
  2. Ginger-artichoke extract: Typical doses combine ginger extract with artichoke leaf extract as directed
  3. Timing with meals: Take digestive supplements 15-30 minutes before meals for best results
  4. Consistency important: Use daily for 2-4 weeks to assess symptom improvement
  5. Food diary: Track foods and identify personal bloating triggers to avoid
  6. Low-FODMAP trial: Consider 2-4 week elimination under dietitian guidance if bloating severe
  7. Smaller meals: Eat 5-6 small meals instead of 3 large ones to reduce digestive burden
  8. Chew thoroughly: Proper chewing reduces air swallowing and aids digestion
  9. Physical activity: Walk 10-15 minutes after meals to promote gut motility and gas transit
  10. Stress management: Practice relaxation techniques as stress worsens digestive symptoms
  11. Comprehensive approach: Combine supplements with dietary changes and lifestyle modifications
  • People with chronic bloating and abdominal distension affecting daily life
  • Individuals with IBS experiencing bloating as primary symptom
  • Those with functional dyspepsia (indigestion, fullness, bloating after meals)
  • People with food intolerances causing gas and bloating
  • Individuals with slow gut motility or constipation contributing to bloating
  • Those seeking natural alternatives to pharmaceutical approaches for digestive symptoms
  • People whose bloating impacts quality of life, social activities, or work
  • Individuals wanting evidence-based herbal approaches with clinical trial support
  • People with acute severe abdominal pain - requires immediate medical evaluation
  • Those with unexplained weight loss or bleeding - see healthcare provider to rule out serious conditions
  • Individuals with bowel obstruction - requires emergency medical care
  • People on blood thinners - curcumin and ginger may increase bleeding risk
  • Those scheduled for surgery - discontinue curcumin/ginger 2 weeks before
  • Individuals with gallstones - artichoke may stimulate bile production; consult healthcare provider
  • Pregnant women - use caution with concentrated herbal supplements; consult provider

Results: Review of chronic abdominal distension and bloating management shows multiple contributing factors including gas production, motility, and visceral hypersensitivity. Comprehensive treatment approach needed for optimal symptom control.

Citation: Lacy BE, et al. Clin Gastroenterol Hepatol. [Management of Chronic Abdominal Distension and Bloating]

Results: Clinical study demonstrated curcumin and fennel essential oil combination significantly improved symptoms and quality of life in patients with irritable bowel syndrome. Treatment showed good efficacy and tolerability.

Citation: Portincasa P, et al. [Curcumin and Fennel Essential Oil Improve Symptoms and QOL in IBS]

Results: Research shows ginger (Zingiber officinalis) and artichoke (Cynara cardunculus) extract combination improves digestive symptoms. Patients experienced reduced bloating, fullness, and improved overall digestive function.

Citation: Giacosa A, et al. [Effect of Ginger and Artichoke Extract on digestive symptoms]