Turmeric Dosage For Bloating

Gas is normally present in the digestive system.

When gas accumulates in 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
  • Vomiting

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.

Common causes for abdominal bloating are:

  • Swallowed air
  • Constipation
  • Gastrointestinal Reflux [GERD]
  • Overeating
  • Irritable bowel syndrome
  • Weight gain
  • Bacterial overgrowth
  • Lactose intolerance
  • Problems digesting complex food substances
  • Impairment of intestinal microbial population
  • The oral diabetes medicines, acarbose and medicines or food which contain sorbitol, lactulose and fruits and vegetables such as Brussels, sprouts, cabbage, cauliflower, carrots, prunes, apricots contain sugars and starch may cause bloating.

Some of the serious disorders that cause bloating are :

Best Ways To Take Turmeric To Ease Bloating

Turmeric dosage for bloating 1

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 Golden Paste section.

Further Read – Is fresh turmeric better then powder?

Turmeric 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 turmericRecommended 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 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

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

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

Turmeric tea

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

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

Turmeric supplements

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 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 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 breakdown 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 times 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% patients receiving turmeric responded to the treatment, while in anti-flatulent drug group response rate was 83% and in placebo, it was 53%. Mild side effects were reported in every group and treatment satisfaction rate was 50% in each group.

A study examined the effect of a 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 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 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 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 property 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.


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.


Turmeric is said to serve as anti-inflammatory, antioxidant and as carminative and help in the digestion and also relieves intestinal gas.

Scientific evidence prove that turmeric can be useful in treating disorders which 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.

About the Author

Shruti (BE Biotech. & PGD Clinical Research)

Turmeric for Health's writer team consists of passionate writers from the fields of biotechnology, pharmacy, nutrition, Ayurveda & microbiology.Our writers are highly qualified with many having Ph.D., M.Tech & MSc degrees while others having B.Tech, BSc, B.Pharm. Our differentiation lies in researching and presenting ONLY FACTUAL SCIENTIFIC information. We spend 10s of hours to write a single article. Info of our articles is sourced from reliable scientific sources which are also provided as a link alongside for readers to refer if they want. You can read more about our team in the " About us" section.

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