Yes, turmeric can help in bloating. The golden spice turmeric serves as carminative and antispasmodic. It may aid in preventing bloating by relieving dyspepsia, improving gut bacteria, preserving the intestinal barrier, increasing the activity of digestive enzymes, and treating underlying conditions. There is no particular dose of turmeric for bloating. It may vary depending on the type of turmeric supplement and the severity of the condition.
Gas is normally present in the digestive system.
When gas accumulates in the intestines and if it is not expelled out, it leads to gas pain. Constipation and diarrhea can also lead to gas pain.
Major symptoms seen in people with gas are:
- Weight loss
- Blood in stool
- Chest pain
- Abdominal pain
3 main gas-related complaints that are commonly seen are:
- Excessive belching
- Abdominal bloating
- Excessive flatus
Abdominal bloating is a condition in which the abdomen feels full and tight and it looks bloated. The most common cause of temporary bloating is gas in the abdomen.
In the digestive system, half the gas is due to swallowed air and the other half is due to bacteria which produces gas in the abdomen (gut) that aid in the digestion of the food.
If the gastrointestinal tract is unable to pass the gas effectively, then gas gets accumulated in the intestines causing bloating.
According to the statistics 1 out of 10 Americans suffers from bloating even when they have not consumed a large meal.
Table of Contents
- Best Ways To Take Turmeric To Ease Bloating
- How Turmeric Benefits In Bloating
- 1. It is a carminative and digestive stimulant
- 2. Turmeric has gastroprotective activity
- 3. It remedies dyspepsia or indigestion
- 4. It improves gut bacteria and preserves the intestinal barrier
- 5. Turmeric shows potential in functional gastric disorders
- 6. Turmeric can attenuate anxiety and depressive symptoms
- Does turmeric cause bloating?
Best Ways To Take Turmeric To Ease Bloating
Disclaimer – There is no particular prescribed dose of turmeric defined for Bloating. Based on the studies and reader’s reports we have summarized various ways of taking turmeric which could benefit in this disorder.
The dosage depends on the formulation of the turmeric supplement and severity of the health condition. Here is the recommended dose:
Fresh Turmeric roots
Turmeric roots are a great addition to a diet. However, it is difficult to obtain a therapeutic effect in the limited quantities we consume.
Recommended intake: 1-3g or ½ inch long piece of root sliced or chopped. You can also juice it and include it in other fresh juices with a pinch of black pepper and consume it daily for better digestion.
You can also prepare Golden Paste from fresh roots. For more details about the dosage please refer to the Golden Paste section.
Further, Read – Is fresh turmeric better then powder?
If you are including turmeric powder in cooking then 1 tsp daily is sufficient. Always opt for good quality organic turmeric powder (How to identify organic turmeric, Recommended Turmeric brands)
However, if you take turmeric powder straight with black pepper then it would be 1-2 g of turmeric powder with a pinch of black pepper.
In terms of a teaspoon that would be 1 teaspoon of turmeric powder with ¼ tsp freshly ground black pepper powder twice a day.
Start with small doses and increase gradually. Avoid taking it on an empty stomach.
We do not recommend this form in case of acid reflux or bloating unless it suits you; however, you can prepare DIY Turmeric Capsules and consume them after meals.
Maximum dose: 1 tsp of turmeric powder with ¼ tsp freshly ground black pepper thrice a day
Golden Paste combines heat, black pepper, and healthy fats to increase the absorption of turmeric.
It is highly recommended to take this paste after meals and to avoid taking it close to other medications. (Read Does Turmeric cause acid reflux? Black pepper in GP: Does it cause drug interaction?) Here is the recipe.
You can also make Golden Paste from fresh roots.
Start with small doses such as 1/4-1/2 tsp and if you see no side effects then increase the dose by ¼ teaspoon every week. Continue till reaching a dose of 1-2 tsp 2-3 times a day (precisely 1 tsp 3 times a day).
This is the ideal dose of Golden Paste where you should experience relief. The ideal dose differs with every individual; some do fine on a small dose while some may need more.
Maximum dosage: 1 tsp 3 times a day only with or after meals. You can increase the dose if you do not experience any gastric discomfort.
Turmeric tincture is extremely beneficial for pain and inflammation relief but not much is known about its efficacy in bloating.
Take 10-30 drops 2-3 times a day depending on the condition. It can be added to teas, juices or smoothies.
Maximum dosage: 20-30 drops 3 times a day
This is a good option for tea lovers and who want to skip the taste of turmeric paste. But one must avoid taking it on an empty stomach. Here is the recipe.
Recommended intake: 1-2 cups a day with a meal
Turmeric milk helps in easier absorption of turmeric and boosts immune defenses. You can find the recipe here.
Recommended intake: 1-2 cups a day
The recommended dosage for supplements is 300-400mg 2-3 times a day for a standardized 95% curcumin extract.
However the dose would differ based on the formulation, hence it is best to consult a doctor before taking turmeric supplements.
Avoid taking supplements on an empty stomach and close to the time of taking medicines. Consult a health practitioner before taking turmeric supplements.
How Turmeric Benefits In Bloating
The inclusion of spices in the diet not only adds flavor to the dish but also aids in digestion. Turmeric, the Golden Spice can also aid in improving digestion and digestive health.
1. It is a carminative and digestive stimulant
Traditionally turmeric is said to work as a carminative and protects from the formation of intestinal gas. Due to its hot potency, turmeric serves as an anti-flatulent, digestive, and stimulant.
Turmeric is reported to have an antispasmodic activity which can help with abdominal pain.
Curcuminoids isolated from turmeric are reported to have smooth muscle relaxant effects and inhibit spasms in the uterus and intestine.
Experimental studies have demonstrated that turmeric/curcumin exhibits anti-flatulent activity. Ayurveda states that turmeric is an antinoxious substance- it counteracts the effect of any toxic element in the diet and protects from it’s after-effects.
Animal studies show that curcumin stimulates digestion by improving the action of intestinal lipase (an enzyme that breaks down fats) and sucrase and maltase (enzymes that break down carbohydrates).
What does this mean?
Turmeric/curcumin works as anti-flatulent and antispasmodic. It also improves digestion by increasing the activity of digestive enzymes. These properties can help in preventing bloating and reduce associated abdominal pain.
2. Turmeric has gastroprotective activity
Yadav et al have documented turmeric’s gastroprotective activity.
Gastrointestinal problems occur as a result of the action of harmful reactive oxygen species, secretion of excessive gastric acid, damage to the mucosal lining of the stomach and intestines, etc.
This also leads to the formation of gastric ulcers while in some cases it manifests as GERD (Gastroesophageal reflux disorder).
80% of the time this damage is caused by the use of nonsteroidal anti-inflammatory drugs, followed by H.pylori (bacteria that causes acidity) infection and eating spicy foods.
Research proves that curcumin protects from gastric ulcer formation, eliminates H.pylori infection, protects from drug-induced inflammation. Its antioxidant, anti-inflammatory and anti-microbial properties protect the stomach lining and reduce the occurrence of gastric diseases.
Since it deals with the root causes, curcumin and turmeric can help in the prevention of GERD and gastritis which at times are the reasons behind severe bloating.
What does this mean?
Bloating is at times a symptom of underlying conditions like gastritis and GERD (gastroesophageal reflux disorder). Turmeric protects the lining of the stomach and intestines from damage by irritants like certain medicines, H.pylori infection, alcohol etc; it prevents gastric ulcer formation.
3. It remedies dyspepsia or indigestion
Dyspepsia is a clinical term for indigestion. Its symptoms include nausea, abdominal fullness or bloating, belching and upper abdominal pain.
Turmeric extract is recommended as a phytotherapeutic agent in dyspepsia and dyspeptic pain.
A clinical trial was conducted in Thailand on the effect of turmeric on dyspepsia. Turmeric powder was compared with an anti-flatulent drug and placebo. Patients received 2 capsules of turmeric powder 4 times a day for seven days.
87% of patients receiving turmeric responded to the treatment, while in the anti-flatulent drug group response rate was 83% and in the placebo, it was 53%. Mild side effects were reported in every group and the treatment satisfaction rate was 50% in each group.
A study examined the effect of capsule-filled turmeric on peptic ulcer treatment. 45 individuals participated in the study and were given 2 capsules of 300mg every five times a day.
Within 4 weeks of treatment, ulcers were absent in 12 cases. Within 12 weeks of the treatment, 19 cases did not have ulcers.
The rest did not have ulcers but suffered from gastritis, dyspepsia, and gastric lining erosions. Within 2 weeks of treatment, abdominal pain and discomfort were relieved.
What does this mean?
Dyspepsia or indigestion presents with symptoms of bloating, belching and flatulence. Clinical studies show that turmeric at high doses can help in relieving symptoms of indigestion, abdominal pain and bloating.
4. It improves gut bacteria and preserves the intestinal barrier
Approximately 500 species reside in our gut and their population differs from individual to individual. They play a very important role in immune function, digestion of food, absorption of drugs, and maintenance of the intestinal barrier.
Abnormalities in gut microflora caused by unhealthy diet, alcohol intake, or consumption of certain medications can impair digestion and this may lead to bloating.
Oral curcumin supplementation is proven to protect the intestinal barrier from Western diet-induced changes and also from bacterial toxins.
In an experimental model of colorectal cancer, curcumin supplementation is found to increase the microbial richness and promote the populations of good bacteria and simultaneously reduce the population of harmful bacteria.
What does this mean?
Impairment of intestinal microbial population is held as one of the possible causes of bloating. Curcumin is proven to positively regulate the growth of intestinal microbes. It also protects the intestinal barrier from infection and diet associated changes.
5. Turmeric shows potential in functional gastric disorders
Various digestive disorders like Irritable Bowel Syndrome, diverticulosis, food allergy, constipation could cause bloating.
A number of studies suggest that curcumin can influence the rate of gastric emptying and intestinal motility which in turn may impact conditions like abdominal cramping and irritable bowel syndrome.
A clinical trial conducted in the UK showed a drop of 50-60% of IBS-related symptoms after treatment with standardized turmeric extracts for 8 weeks.
Curcumin’s anti-inflammatory and antioxidant properties can be useful in the treatment of various gastric disorders. Curcumin’s antimicrobial action can help fight various infections that could affect the digestive system.
Curcumin regulates immune responses in allergy. In experimental model of food allergy, curcumin has demonstrated therapeutic potential. Frequent consumption of turmeric at moderate doses can modulate allergic responses in individuals susceptible to food allergies.
What does this mean?
Turmeric’s anti-inflammatory, antioxidant, anti-microbial and immune regulating property can help in treatment of IBS, food allergy and other disorders which cause bloating.
6. Turmeric can attenuate anxiety and depressive symptoms
Symptoms of bloating and abdominal fullness have been linked with anxiety and depression.
There is a high prevalence of bloating symptoms in individuals suffering from IBS.
Quite a number of studies provide evidence that curcumin supplementation is beneficial in depression and improves the efficacy of antidepressants.
Animal studies show that curcumin protects cognitive function from mild stress, reduces anxiety, strengthens memory, and modulates brain chemicals favorably to ameliorate depressive symptoms.
Curcumin is proven to attenuate symptoms of anxiety and depression in IBS by modulating brain chemicals that affect both the brain and the digestive system.
What does this mean?
The chemicals that are responsible for brain function are also involved in regulation of digestive function. Anxiety and depressive behaviour can present with symptoms of bloating and belching. Curcumin can help in treating anxiety and depression observed in major depressive disorder, IBS and related disorders.
Does turmeric cause bloating?
Turmeric is generally safe for most people and has been used to relieve bloating due to its gastroprotective roles.
However, higher doses of turmeric or curcumin may cause mild digestive issues including, stomach upset, nausea, dizziness, or diarrhea.
For example, A study showed that 6g of curcumin might cause minor flatulence and yellow stool.
Another study showed that a high dose of curcumin might cause distension, GERD, and diarrhea, which in turn may cause bloating.
Studies have shown that high doses of turmeric or curcumin may cause mild gastrointestinal symptoms, including GERD, which in turn may cause bloating.
Turmeric in the diet is absolutely safe. Turmeric supplements should be taken with care. (Read Side effects of Turmeric)
If you are taking blood thinners, turmeric supplements should be avoided. Turmeric can be included in diet in small doses. If suffering from a bleeding disorder consult a doctor and herbalist or naturopath before taking turmeric.
Turmeric supplements should be avoided in case of pregnancy and lactation. Discontinue use of turmeric supplements 2 weeks prior to surgery.
Turmeric supplements should be avoided in case of gall bladder obstructions.
Turmeric may interact with certain medications like stomach acid-reducing drugs, diabetes medications, blood thinners. Avoid taking turmeric supplements at the same time as medicines.
If suffering from gout or kidney stones, limit intake of turmeric as a spice. (Read Does turmeric cause kidney stones? Is turmeric safe in gout?)
Consult a health practitioner before taking turmeric supplements.
If harrowed by turmeric stains here is how you can take care of them.
The pre-clinical and clinical studies have shown that turmeric has carminative actions. A study showed that it might inhibit the gas formation by Clostridium perfringes and rats given diets high in flatulence producing foods.
Dyspepsia refers to a group of symptoms, including postprandial fullness or prolonged persistence of food in the stomach, epigastric pain, and burning. Some studies have shown that taking turmeric four times daily for seven days may help improve dyspepsia.
Curcumin helps with the growth of beneficial bacteria, including Bifidobacteria and Lactobacilli, in the gut and decreases the species found as cancer-related. Also, it reduces intestinal inflammation by modulating several molecular pathways.
Turmeric is said to serve as an anti-inflammatory, antioxidant, and as carminative and help in digestion and also relieve intestinal gas.
Scientific evidence proves that turmeric can be useful in treating disorders that cause bloating.
Turmeric should be consumed in adequate doses. Golden paste and turmeric milk are eminent remedies for bloating. However higher doses of turmeric can worsen the symptoms of bloating and other gastric symptoms.
Finding the ideal dose that suits your body should involve a reduction of target symptoms and improvement in disease activity and simultaneously should not experience any side effects such as gastric side effects.
If you have a dose that has worked for you and relieved you from pain and inflammation in bloating please share it below for the benefit of others.
Thinking where to buy good turmeric? Check our recommendations on Organic Turmeric Brands and Turmeric Products