Tumeric extract has garnered much interest as a natural treatment for digestive ailments. The Ayurvedic remedy is traditionally used to strengthen the body, improve digestion, regulate menstrual cycles, and balance the elements within the body.
Today, turmeric extract is under clinical investigation as a potential treatment for IBD, arthritis, cancer, diabetes, cardiovascular diseases, and even Alzheimer’s disease. Research focuses on the active compound in turmeric, curcumin, which is a potent and versatile anti-inflammatory and antioxidant agent working through multiple mechanisms to heal the body.
Many take turmeric extract to relieve bloating, as curcumin is known to stimulate bile production, which can reduce gas, and therefore bloating. According to the research, turmeric extract may be an effective natural way to beat the bloat.
What Causes Stomach Bloating?
Occasional bloating is an entirely natural part of healthy digestion and often goes away on its own. But if swelling and discomfort are constant, it may indicate an underlying condition. To relieve bloating, it often helps to determine the cause behind it.
Stomach bloating most commonly occurs from excess intestinal gas. When we eat, the gut bacteria digest carbohydrates in a fermentation process. If there’s too much fermentation, it can cause excess gas. This may be caused by eating too quickly, carbohydrate malabsorption, IBS (or functional dyspepsia), SIBO, or ‘Visceral hypersensitivity’, meaning you may feel bloated even if your gas levels are normal.
Sometimes solids, liquids, and gas build up in the digestive system. This can be caused by a backup or restriction in the digestive tract, or by impaired muscles used in the digestive process. Basically, the buildup leaves less room for gas to pass through and less room for circulatory fluids.
Abdominal bloating is a common and unpleasant effect of PMS, menstruation, and perimenopause. It’s especially common to feel bloated during menstruation, as the uterus increases in volume.
Female hormones impact many aspects of bloating. Of note is Estrogen, which causes water retention and results in bloating from excess fluids. Estrogen in the GI tract also increases visceral sensitivity, making you feel more bloated than you may actually be.
When to see a doctor
Bloating is a natural part of digestion but if it doesn’t alleviate on its own, worsens or is accompanied by more serious symptoms like vomiting or a fever, seek medical attention straight away. Bloating may stem from an underlying condition like ascites, pancreatic insufficiency, stomach and/or intestinal inflammation, or cancer.
How Does Tumeric (Curcumin) Help Stomach Bloating?
Tumeric extract is generally beneficial for gut health. And according to the latest research, it may help relieve stomach bloating but it largely depends on the cause.
For instance, if bloating is caused by a GI or inflammatory condition, curcumin can relieve discomfort and swelling as it has been shown in many studies to target intestinal inflammation found in conditions like IBD.
Bloating from IBS
Tumeric extract (curcumin) has been found beneficial for IBS symptoms, including bloating. A randomized trial tested daily curcumin treatment on 207 adults with IBS for eight weeks, and participants saw a significant improvement in their symptoms.
Curcumin is a promising remedy for IBS as it regulates mediators of cellular inflammation and reduces interleukin-6 (IL-6), which is found in high levels in IBS patients. Put simply, by treating IBS, you can effectively relieve the associated bloating.
Bloating from hormonal imbalance
If you experience bloating related to your menstrual cycle or hormones, turmeric extract may provide relief. Curcumin has been found to inhibit estrogen signaling pathways. This helps reduce fluid retention, leading to less bloating and abdominal discomfort.
Curcuminoids can actually help with many PMS symptoms, and it’s a natural pain reliever that can ease pain from bloating, cramping, and headaches.
Bloating from build-up
Tumeric extract may alleviate bloating from build-up, as it stimulates the increase of bile flow. Bile helps regulate digestion, break down fats, pass trapped gas and soothe stomach cramps. It also helps balance hormones and improves the body’s own detoxification abilities and balance.
Side effects of Turmeric
Turmeric extract is safe for consumption and has no reported side effects when taken at low doses. However, excessive consumption may result in mild effects. For instance, doses of 450 mg or higher may cause headaches and nausea in a small number of people.
Can Turmeric Cause Stomach Pain?
Turmeric extract rarely causes stomach pain. That said, taking excessive amounts of turmeric for long periods of time may cause a stomach upset.
Does Turmeric Cause Gas?
Turmeric can gas, bloating, acid reflux, and flatulence if the daily dose exceeds 1,000 mg.
How to use Turmeric for Bloating & Stomach Issues
It’s important to note that turmeric alone has no health benefits but its active compound, curcumin, does contain highly beneficial properties when concentrated to 95%.
Curcumin supplements for bloating
The most effective way to take curcumin for stomach bloating, or any digestive issue, is 95% gut-directed curcumin supplements. This formulation has been found extremely effective for digestive issues.
Turmeric tea for bloating
There is currently no evidence that turmeric tea has the same effect as turmeric supplements. That said, a soothing cup of tea never hurt the digestive process. It may be more helpful to drink chamomile and mint tea after a meal.
Turmeric Milk for bloating
Turmeric milk, or Golden Milk, combines turmeric with ginger and cinnamon. Together, these spices may help reduce inflammation which can alleviate bloating.
The basic recipe calls for milk (animal or plant-based), turmeric, cinnamon, ginger, and a sweetener. You can also add black pepper, nutmeg, and other spices. Simply mix the ingredients and heat over the stove.
Constant bloating generally stems from a digestive issue, and since turmeric extract (curcumin) can improve gut health on multiple levels, it may help alleviate a sore, swollen abdomen. For the best results make sure to purchase 95% concentrated gut-directed curcumin.