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11 Reflux & Bloating Remedies Hiding in your Pantry

In this blog post, we'll explore 11 herbs and spices that can ease your reflux, bloating and support your gut health. They can easily be included in your meals. They will enhance the flavor of your meals and send your taste buds on a culinary delight with every sprinkle or dash that you add.

From ancient times to modern-day, various cultures have long recognized the benefits of these botanical treasures from nature's medicine cabinet, and now you can to.

Let's dive into their benefits and how you can use them:


  • Benefits:Turmeric is enriched with the potent compound curcumin which can unlock a spectrum of health benefits across the whole body with its anti-inflammatory and antioxidant support.

  • How to use: Sprinkle turmeric on roasted vegetables, blend it into a golden milk latte, or use it as a base for curries, soups and stews. Always pair it with black pepper and a healthy fat to aid absorption.


  • Benefits: Cinnamon improves digestion by slowing down the rate at which the stomach empties, reducing post-meal blood sugar spikes. Its antimicrobial and anti-inflammatory properties contribute to a healthier gut lining and reducing gut infections.

  • How to use: Sprinkle 1/2 teaspoon a day of cinnamon onto oatmeal, yoghurt, or include it in your morning coffee or smoothie.


  • Benefits: Ginger, a time-honored digestive aid. It contains bioactive compounds such as gingerol, which can help stimulate saliva production to aid digestion, while its anti-inflammatory properties can soothe the gut lining and alleviate gastrointestinal discomfort.

  • How to use: Grate fresh ginger into a soothing tea, blend it into smoothies, or infuse it into stir-fries and marinades.

Cayenne pepper

  • Benefits:  Cayenne pepper contains capsaicin, a compound that stimulates the production of saliva, gastric juices, and digestive enzymes. This can enhance the digestive process and help break down food more efficiently. Its ability to improve blood circulation helps ensure that the organs receive an adequate supply of oxygen and nutrients.

  • Some people find that cayenne pepper has a mild laxative effect, which can help alleviate constipation. However, it's essential to use it in moderation to avoid irritation.

  • Important Considerations:  Cayenne's blood-thinning properties underscore the need for moderation, especially for individuals on blood-thinning medications.

  • How to use:  Add a dash to soups, stews, or stir-fries for a flavorful kick or create a soothing tea with cayenne, lemon, and honey to stimulate digestion


  • Benefits: Cardamom a fragrant spice with a slightly sweet and citrusy flavor. It can help soothe indigestion with the secretion of digestive enzymes and reduce bloating by promoting the expulsion of gas from the digestive tract.

  • How to use: Add ground cardamom to desserts, coffee, or tea.


  • Benefits:  Cloves stimulate the production of digestive enzymes, facilitating the breakdown of food. Its anti-spasmodic properties, promote the relaxation of muscle in the digestive tract easing indigestion and bloating by reducing their formation. Cloves antibacterial properties reduce harmful bacteria in the gut, promoting a healthy balance of good gut flora.

  • How to use: Incorporate whole cloves or sip clove-infused tea in a chai latte


  • Benefits: Thyme, with its antimicrobial properties, contributes to digestive health by combatting harmful microbes. The herb's anti-inflammatory effects help soothe the digestive tract, while its aromatic compounds can aid overall digestion and reduce bloating.

  • How to use: Adding thyme to savory dishes like soups, stews, or roasted vegetables, or steep it in hot water to create a thyme tea.


  • Benefits: Peppermints main active compound menthol can help relax the muscles of the GI tract reducing spasms and promoting the movement of food. It also provides relief from an upset stomach.

  • How to use: Enjoy peppermint tea after meals or add fresh peppermint leaves to salads and desserts.


  • Benefits: Cumin stimulates the secretion of digestive enzymes for efficient digestion and facilitates the breakdown of nutrients. Its antioxidant content helps reduce oxidative stress in the gut and neutralises free radicals.

  • How to use: Toast cumin seeds and add them to roasted vegetables, soups, blended with corainader and fennel in a tea, or rice dishes.

Coriander: Cilantro

  • Benefits: Corianders anti-inflammatory properties support digestion by promoting the production of digestive enzymes while its antimicrobial properties help promotes a balanced gut microbiota.

  • For some people it is believed that a specific gene plays a role in perceiving the flavor of coriander to be that of soap.

  • How to use: Add ground coriander to spice blends, use fresh cilantro in salads and salsas, or infuse coriander seeds into hot water for tea.


  • Benefits: A herb that not only adds a hint of licorice flavor to your dishes but supports digestion by reducing bloating and gas. Its anti-inflammatory properties relaxes the muscles in the gastrointestinal tract and also contributes to a healthier gut environment.

  • How to use: Include sliced fennel in salads, roast it as a side dish, or chew on fennel seeds after meals.

Each herb and spice brings its unique set of benefits, turning every meal into a nourishing experience. As you embark on this culinary journey, remember to savor the flavors and embrace the holistic well-being they bring.




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