Guide
Eaten too much? Here’s what will help
by Anna Sandner
Growling stomach? Here’s what to do
3.5.2023
Translation: Eva Francis
Stomach cramps, rumbling, bloating? These five plants will help your stomach relax and make you feel better.
Anyone who’s ever had stomach cramps knows that our stomachs is basically a large muscle. As the muscle cells contract and relax (this process is called peristalsis), food is mixed and digested with the help of gastric acid. Did you know that your stomach’s elasticity allows it to expand considerably, thereby helping it to absorb up to three litres of food at a time?
However, stress, an unhealthy diet, medication and other things can throw the stomach out of balance. The result? Gas, bloating, heartburn, nausea, cramps and many more symptoms. The following five plants can help calm your stomach.
Fennel
Fennel has digestive properties thanks to essential oils such as anethole, fenchone and estragole contained in the fennel seeds. They stimulate the movements in the gastrointestinal muscles and can relieve digestive problems such as flatulence, cramps and constipation. If you suffer from heartburn and stomach pain, fennel tea helps reduce the production of gastric acid and thus soothes the stomach lining.
Turmeric
Turmeric isn’t just a popular cooking spice, but has also been used in traditional medicine for a long time to treat various ailments. The effect of turmeric is based on the active ingredient curcumin, which has anti-inflammatory properties that can reduce the production of stomach acid and relieve stomach complaints. Turmeric can also help with indigestion and diarrhoea by increasing the movement in the gastrointestinal tract. You can use turmeric as a spice, tea or dietary supplement. However, if you’re using a turmeric supplement, seek medical advice, as an overdose of curcumin can cause undesirable side effects such as allergic reactions, nausea or vomiting.
Ginger
Ginger is also used in the kitchen – and not just because it tastes good. It can help reduce nausea, vomiting, heartburn and flatulence thanks to the plant substances gingerols and shogaols, which have an anti-inflammatory effect and calm the stomach. Ginger can also help increase the movement in the gastrointestinal tract and therefore improve digestion. On top of this, ginger has an antimicrobial effect that can help fight bacteria and viruses in the gastrointestinal tract. It can be easily integrated into your diet, for example as a tea, in smoothies or as a spice in cooked food.
Cumin
Cumin is probably one of the best-known plants against flatulence. That’s why many heavy, fatty or cabbage-based recipes contain cumin. Cumin can also help ease stomach cramps and nausea. This is thanks to its essential oils, especially carvone and limonene, which have anti-inflammatory and antispasmodic properties. By stimulating the production of gastric juice and enzymes and increasing the movement in the gastrointestinal tract, cumin also helps relieve digestive problems.
Camomile
Camomile is well known for calming the stomach. The anti-inflammatory and antispasmodic effects of camomile flowers are based on essential oils such as bisabolol and chamazulene. On top of this, camomile increases the protection of the stomach lining, which helps prevent stomach injuries. Camomile tea is (almost) unbeatable when it comes to treating stomach aches, heartburn or nausea.
What’s also good for your stomach
Take time to eat. This has two benefits for your stomach. Firstly, you reduce your stress levels when you take a break to eat and enjoy your meal without being in a hurry. Secondly, you can make life much easier for your stomach if you chew your food thoroughly. As a result, smaller, more easily digestible pieces of food reach your stomach. In addition, the chewing process stimulates the production of saliva and stomach acid, which helps digestion and prevents you from feeling overly full after eating.
Drink plenty. Without enough water, your stomach will have a hard time working properly. When food enters the stomach, it’s broken down by gastric acid. Liquid dilutes the stomach acid and thus supports the digestive process. You’ll also prevent heartburn, which is more common when you’re dehydrated. Make sure not to drink while eating but half an hour before or after your meal.
Don’t overwhelm your stomach. Of course, we all have our eating habits, and it’s not easy to change them. Nevertheless, what your digestive organ has to deal with obviously influences your stomach and your well-being. Essentially, a healthy diet with enough fibres and healthy fats is good. If you want to ease the burden on your stomach, avoid fatty, fried and very spicy foods.
Header image:unsplash/Polina Zimmermann
Science editor and biologist. I love animals and am fascinated by plants, their abilities and everything you can do with them. That's why my favourite place is always outside - somewhere in nature, preferably in my wild garden.
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