spices

DOES it feel like you’re constantly squirming against the waistband of your jeans? And does your tummy often feel uncomfortably swollen?

Bloating is all too common – especially after a long day or a large meal.

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But it doesn’t make it any less uncomfortable when your guts just won’t play ball.

Your first instinct might be to try and keep your stomach sucked in, or pop a Rennie to provide some relief.

According to pharmacist Dipa Kamdar, there are natural ways to support your gut health and bring down your bloat.

“For centuries, herbs and spices have been used in traditional medicine for their digestive benefits, and modern science is beginning to back up some of these age-old remedies,” the senior lecturer in pharmacy practice at Kingston University wrote in The Conversation.

She shared five cheap ingredients “linked to better digestion” – some of which you might already have in your kitchen.

These range from peppermint and chamomile tea to cumin seeds.

Dipa said: “Herbs and spices are not a replacement for medical treatment, but they can complement a balanced diet and offer gentle support for everyday digestive issues.

“In normal amounts they are generally safe to cook with, but anyone with underlying conditions or on medication should consult a healthcare professional first.

“For many, though, a cup of chamomile tea or a sprinkle of cumin may be a simple – and tasty – step toward better digestive health.”

Here are five ingredients to eat or drink to slim down your waist and ease stomach discomfort.

1. Peppermint tea

Dipa said: “Peppermint is one of the best-known herbs for easing digestive distress.

“Its active compound, menthol, relaxes the muscles of the gut, helping to reduce bloating, gas and abdominal pain.

“It may also reduce sensitivity to pain, fight harmful bacteria and calm inflammation.”

According to the pharmacist, clinical trials have shown that taking peppermint oil capsules can relieve irritable bowel syndrome (IBS) symptoms – from stomach cramps, to bloating and constipation.

But steer clear of peppermint oil if you have acid reflux, she warned.

The oil can relax the lower oesophageal sphincter – the muscle that stops stomach acid flowing back into the throat – which may trigger heartburn, especially if you haven’t eaten anything.

Sipping on peppermint tea will be gentler and may offer similar benefits, Dipa noted.

2. Chamomile tea

Do you like to sip on chamomile tea before bed?

It may do more that make you feel sleepy, according to Dipa, who said the flower “may also soothe the digestive system”.

“Chamomile tea is one of the world’s most popular herbal drinks and has long been used to ease indigestion, gas, stomach upset and gut irritation,” she wrote.

“Evidence is mostly traditional, but animal studies show chamomile extract can reduce stomach ulcers thanks to its antioxidant properties.”

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The popular tea may also help ease an upset tummy, Dipa added.

“Another trial found that children with mild diarrhoea recovered more quickly when treated with a chamomile mixture.”

She noted that the study combined chamomile with other herbs

Dipa also cautioned that some people may be allergic to chamomile.

3. Fennel seeds

Known for their sweet anise-like flavour, fennel seeds are frequently added to stews and curries – but they may also help gut discomfort and bloating.

“Fennel is traditionally chewed after meals in many cultures to freshen breath and aid digestion,” Dipa said.

“Its seeds are high in insoluble fibre, which helps prevent gas build-up and bloating.”

Eating more insoluble fibre can help with bloating in the long run.

The NHS recommends about 30g of fibre a day.

But make sure you gradually add fibre to your diet, as overdoing it can actually lead to more gas and bloating.

Dipa went on: “Anethole, fennel’s main active compound, is chemically similar to dopamine and relaxes gut muscles – a mechanism confirmed in lab studies.

“In a small trial in people with IBS, fennel reduced cramp-like abdominal pain, probably due to this muscle-relaxing effect.

“Human trials are limited, but fennel’s long history of safe use supports its traditional role in digestive care.”

4. Cumin

“Cumin has an equally long track record for easing digestive problems,” Dipa added.

“Modern studies suggest it boosts digestive enzyme activity, speeding the breakdown of food.

“It also encourages the release of bile from the liver, which helps digest fats and absorb nutrients.”

She cited one study conducted on rats, which found cumin shortened the time food spent in the digestive tract by about 25 per cent.

This is “likely due to these enzyme and bile effects”, the pharmacist said.

“In a clinical trial of 57 people with IBS, concentrated cumin significantly eased symptoms within two weeks,” she added.

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5. Carom seeds

Carom seeds, also known as Ajwain, are a spice with a strong, bitter, thyme-like flavour, and are a staple in Indian cuisine.

“They’ve been used for centuries to relieve gas and bloating, probably because of thymol, a compound that stimulates the stomach to produce more acid — sometimes up to four times more,” Dipa said.

Again, studies on the spice’s digestive effects tend to conducted in animals.

A study on rats found that carom seeds made food move through the digestive tract faster, boosted digestive enzyme activity and increased bile secretion, which helps break down fats in food.

But Dipa warned: “Pregnant or breastfeeding women should avoid large doses, as high intakes have been linked to miscarriages.”

IF you’re looking for a quick and easy way to get your skin glowing, you may want to turn to your spice rack.

Turmeric is commonly used to add colour and flavour to dishes like curries.

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But beyond its culinary charm, the vibrant powder has also been used in traditional medicine for centuries.

Its main active ingredient, curcumin, has been found to reduce inflammation and promotes collagen production – hello plump skin and less wrinkles!

Turmeric’s antimicrobial properties can also help prevent acne breakouts and other skin infections.

Dr Trevor Cates, from skincare brand The Spa Dr, said: “You can consider it [turmeric] the granddaddy of anti-inflammatory spices.

“Its effects are so powerful that it may also help with joint pain.”

To get more curcumin into your system, Dr Cates suggests brewing up a cup of turmeric tea.

He starts with four cups of water which he brings to the boil before adding one teaspoon of ground turmeric and reducing to a simmer for 10 minutes.

Then, he says, strain the tea through a fine sieve into a cup, and add honey and/or lemon to taste.

He adds: “[You can] experiment with the ingredients and flavorings until you find a combination that suits your taste.

“You can also experiment with freshly grated turmeric for a more vibrant flavour.”

Another way to get more turmeric into your system is by sprinkling a little on your food. Veggies and meat are all delicious with a little curcumin added.

And with a jar of ground turmeric from Aldi costing as little as 75p, it works out as a very cost-effective skin booster.

But be warned – while you can also mix turmeric with milk or water and apply it directly to your skin, it may stain if you leave it on too long.

Beyond your skincare and helping with joint pain, some lab studies on cancer cells have shown that curcumin also has anti-cancer effects.

It is being argued that it is able to kill cancer cells and prevent more from growing with “promising” results in clinical trials.

But Cancer Research UK says larger studies are needed. 

The organisation adds: “At the moment there is no clear evidence in humans to show that turmeric or curcumin can prevent or treat cancer.

“We don’t know how safe curcumin is when used for medical reasons. So far, research studies seem to show that it causes few or no side effects.

“But we don’t know much about the side effects of taking it in large amounts to treat or prevent cancer.

“So, if you use curcumin for reasons other than cooking, talk to your doctor first.”