There are tons of tips and tricks out there to beat bloating fast, from yoga poses to essential oils to gas relief capsules. As it turns out, sometimes the best thing you do is opt for natural ingredients that can provide relief–and there’s one great option you may not have considered yet: fennel seed.
To get the low-down on this simple, quick-working ingredient to reduce bloating ASAP, we spoke to Joanna Wen, Health Coach and founder of Spices & Greens. She told us that whether you’re chewing on fennel seeds or sipping on fennel tea, it’s one of your best bets to find relief. Learn more below!
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Fennel seeds
If you want to ease gas and bloating as quickly as possible, Wen says that chewing on a handful of fennel seeds or drinking some hot fennel tea can be a great solution in a pinch. “Chewing on fennel is a simple and effective way to quickly reduce bloating,” she says. This is largely thanks to the active ingredient, anethole, which “helps relax smooth muscle tissue in the gut and promotes gas expulsion, eating your discomfort with bloating,” as Wen explains. Nice!
How to consume fennel seeds to ease bloating
There are several ways you can reap the bloat-fighting benefits of fennel seed, depending on whether you want relief ASAP or long-lasting digestive support. “Simply chewing on a few raw fennel seeds can help bring relief from gas-related bloating within minutes,” Wen notes. However, she points out that “drinking fennel tea throughout the day will provide continual support in alleviating symptoms of bloating.”
If you choose to chew raw seeds for fast relief, it’s important to eat the right amount. Wen recommends eating about ¼ teaspoon for each 20-30 pounds of body weight, which you can try after meals to aid digestion.
Other tips for bloating relief
There are plenty of ways to keep your digestive system happy and healthy in addition to incorporating fennel seeds into your diet. All in all, Wen recommends “drinking enough water throughout the day, exercising regularly, avoiding large meals and high-sodium foods, and limiting your intake of carbonated drinks.” Got it!
