Chronic gas can be incredibly uncomfortable both physically and socially. This blog post is meant to accompany my YouTube video "How to Get Rid of Chronic Gas – A Dietitian's Recommendations". (See video at the bottom of this post or use the associated link - Video duration 23:13)
This blog post goes into greater detail about the gas relief topics discussed.
The Chronic gas video goes over:
Why gas gets made in the body
What determines if gas becomes belching, bloating, or flatulence
Easy meal modifications with helpful herbs and spices that can be added to alleviate gas
How to effectively implement these changes to permanently get rid of gas over time
Plus other tips which includes supplement ideas.
How Is Gas Made in the Gut?
Here is an overview of the process:
Gas is made in the gut when you take in a food that the gut does not have the ability to fully break down.
When the gut cannot break down a food that you've eaten (because you lack sufficient digestion enzymes, for example) gut microbes take over and will digest that food for the body.
When a gut microbe needs to take over for the body it will create gas as a byproduct.
Where this happens in the body determines where you have gas build-up. Microbes in the stomach and upper intestines will create belching and microbes in the lower intestines will create flatulence. Microbes in the middle of the intestines will create bloating and rumbling.
The Solution to gas production
Find the kind of gas you have: Belching, bloating, and/or flatulence.
Find the associated protein, fat, or carbohydrate digestion that happens in that area. For example:
Belching usually indicates protein indigestion and can be remedied with foods that help enhance protein digestion such as acidic foods like lemon juice or pickles made with vinegar for example.
Flatulence usually means too much under-processed plant fiber (such as eating raw broccoli) OR an under-developed gut microbiome and would require changes in cooking and/or introduction of beneficial microbes to the gut.
Reach out Matt if you would like more assistance.
What Are Carminative Herbs and Spices?
Carminative protocol: a preparation to either reduce buildup of gas in the body or to assist in its expulsion.
These types of protocols amplify the use of herbs and spices in the diet and often recommend some food preparation changes, such as cooking more softer foods.
Carminative Herbs and Spices That Help with Chronic Gas
Here are some of the top carminative herbs and spices I recommend for reducing gas:
Everything listed below helps with both gas prevention and expulsion. These types of herbs and spices are incredibly useful for anyone struggling with chronic gas.
Fennel seeds – Helps with both gas prevention and expulsion when gas is produced. It is to be added to meals, tea, or used in a tincture as a digestive bitter. Fennel seed stimulates the production of digestive enzymes and bile, improving digestion and nutrient absorption. Thus, better digestion leads to less gas production (see above). Anethole is the fennel seed chemical that helps relax the digestive system which also helps in expelling gas, it is also present in Anise.
Peppermint – Like fennel seeds, peppermint helps with both gas prevention and expulsion when gas is produced. Peppermint is mainly used in teas and desserts. Peppermint opens up the flow of bile, which is essential for digesting fats. The menthol in peppermint is what helps relax the muscles of the digestive system, making it easier for gas to pass.
Ginger – Often used to combat nausea (histamine build up), ginger also helps stimulate digestion and relieve gas buildup. Ginger amplifies fat, protein and carbohydrate digesting enzymes, including pancreatic lipase (fat), bile flow (fat), proteases (protein), and salivary amylase (carbohydrate). Ginger can be used almost everywhere from main dishes, therapeutic teas, desserts, to alcoholic tinctures!
Cumin – Used commonly in many cuisines as a spice for a main dish, cumin can aid both in digestion and prevent gas production. Cumin stimulates all the pancreatic enzymes that aid in protein, fat, and carb digestion (protease, lipase, and amylase). Cuminaldehyde is what activates the salivary gland and helps with carb breakdown. Thymol is the compound in cumin that specifically helps with gastric acid production to aid protein digestion.
Anise – Like fennel, anise has a licorice-like flavor and helps reduce bloating and gas. Anethole is the main bioactive compound in anise which helps stimulate the release of digestive enzymes such as amylase (carb enzymes) and lipase (fat enzymes). It is particularly useful for when digestion feels sluggish.
Radish family – Radish, black radish, horseradish, wasabi (and mustards) all contain glucosinolate compounds that open up fat digestion pathways to stimulate better bile flow.
Nutmeg – This warming spice not only adds flavor to dishes but also contains properties that help relieve gas buildup bloating and flatulence, are especially remedied with nutmeg. Nutmeg is best used in soups with a deep broth and spiced teas. Nutmeg is one of the less powerful carminatives, as its compounds are better known for other properties rather than just gas regulation. Myristicin and safrole are the key active compounds in nutmeg. In this case, it is best to use real nutmeg rather than the powdered alternative.
*** Matt's expert note: You must be using enough of the above noted herbs and spices for this protocol to work. The goal is to effectively change the internal environment of your digestive system by opening up enzyme and bile flow to actually make a change.
How Do Carminative Herbs Work?
These herbs contain volatile oils that help relax the gut muscles, allowing gas to move more freely and reducing cramping or discomfort. Some herbs also have antibacterial properties that balance gut bacteria, reducing gas production at its source.
My Recommended Supplements for Gas Relief
In the video, I mention two supplement options that combine some of these carminative herbs for a more potent effect:
Boiron’s Gasalia – This homeopathic remedy includes black radish and nutmeg, two key ingredients that help with chronic gas. Affiliate Link: https://iherb.co/CrNxGPja
Gaia Herbs Gas & Bloating – This supplement contains a blend of fennel, ginger, and activated charcoal to absorb gas and ease digestion. Affiliate Link: https://iherb.co/x99t9BkV
Both of these products are great tools to keep on hand, but incorporating carminative herbs into your daily diet can often have a longer-lasting effect.
Getting started Relieving chronic Gas
Chronic gas doesn’t have to be a daily discomfort. By adding carminative herbs and spices to your meals, using recommended supplements, and modifying cooking techniques, you can effectively eliminate chronic gas.
For more information and personalized guidance, check out my YouTube video on chronic gas and the growing indigestion playlist. If you find that you need more help comment below or reach out to Matt for a personalized plan.
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