How to Reduce Swelling: A Girl’s Guide to Comfort

There’s nothing better than putting on your softest sweats, cuddling up in a blanket, and finally enjoying some well-deserved time to yourself. But just when you feel comfortable, bloating will appear uninvited and immediately steal the comfortable atmosphere.

Bloating can sneak up on you at the most inconvenient times, leaving you feeling uncomfortable and not at all comfortable. The good news is, you don’t need drastic fixes or fancy treatments to get rid of bloating. Some simple spices, soothing teas, or even nourishing soups can do wonders for your digestion and help you feel relaxed and comfortable again.

What causes bloating?

Bloating occurs when your digestive system becomes sluggish or overwhelmed, leaving you feeling bloated, full, or gassy. Some of the most common culprits include:

• Eating too fast – When you eat in a hurry, you swallow extra air, which makes your belly bloat.
• Gas-causing foods – Certain foods like beans, lentils, and cruciferous vegetables (such as broccoli and cauliflower) contain oligosaccharides, which are carbohydrates that produce gas during digestion.
• Hormonal changes – Fluctuations in the menstrual cycle can slow down digestion and make water retention more likely.
• Too little or the wrong type of fiber – While soluble fiber helps keep your body running smoothly, insoluble fiber or certain fermentable fibers can make bloating worse.
• Dehydration – When your body doesn’t get enough water, digestion slows down, leaving you feeling bloated.

Spices to get rid of bloating

Certain spices are known for their gas-relieving and anti-inflammatory properties. These are some essentials you should have in your pantry:

• Fennel: Relaxes digestive muscles and helps expel trapped gas.
• Ginger: Stimulates digestion, reduces gas, and relieves nausea.
• Peppermint: calms the intestines and relieves intestinal spasms.
• Cumin: Promotes enzyme activity for smoother digestion.
• Cilantro: Reduces bloating and aids in nutrient absorption.
• Turmeric: A powerful anti-inflammatory substance that also supports bile production.

These spices have a wide range of uses, from hot tea to comforting soups. They can even be found in health supplements like HUMs Flatter Me, which combines fennel, peppermint, and ginger to help fight bloating naturally.

anti-bloating tea

Tea is one of the most comfortable and effective ways to reduce swelling. Many blends combine soothing herbs with warming spices to be both comforting and effective.

Some of the best teas for reducing bloating include:

• Chai (rich in spices and good for the gut)
• Ginger (to improve digestion)
• Peppermint (relaxes intestines)
• Chamomile (calming and anti-inflammatory)
• Green tea (light caffeine and antioxidants)
• Turmeric tea (reduces inflammation)

Here are two easy, comforting recipes you can make at home:

ginger mint tea

This combination soothes the intestines and aids digestion.

raw material:

• 1 inch fresh ginger root, grated
• 6-8 fresh mint leaves
• 1 cup boiling water
• 1 teaspoon honey (optional, to taste)

route:

1. In a small pot, bring 1 cup water to a boil.
2. While the water is heating, grate the ginger and add it and the mint leaves to the tea infuser.
3. Once the water boils, pour it over the tea infuser.
4. Allow the infuser to soak in for five minutes. If you prefer a stronger flavor, remove the mint leaves and allow the ginger to steep for a few more minutes.
5. Remove the infuser. Add honey to taste (optional).

Chai, ginger and turmeric tea

This blend adds warmth and spice while providing anti-inflammatory benefits.

raw material:

• 1 inch fresh ginger root, grated
• ½ teaspoon turmeric powder (or 1 teaspoon freshly grated turmeric root)
• 1 teaspoon chai spice mix (or 1 chai bag)
• 1 cup boiling water
• 1 teaspoon honey or a splash of milk (optional, to taste)

route:

1. In a small pot, bring 1 cup water to a boil.
2. While the water is heating, grate the ginger and turmeric and add them to the infuser along with the chai spices or tea bags.
3. Pour boiling water over the infuser.
4. Soak for 5-7 minutes. For a richer flavor, remove the chai bag and let the ginger and turmeric continue to steep for a few minutes.
5. Remove the infuser. If desired, add honey or milk.

Soothing Soup

Soups are another comforting way to support digestion. It’s warm, hydrating, and delivers bloating-busting spice with every spoonful. Here are two recipes to keep you comfortable and bloat-free:

Spiced Butternut Squash Soup

This recipe is a fall favorite and is packed with bloat-busting spices. (The original recipe called for lentils, but they were omitted here due to their high oligosaccharide content, which can cause bloating.)

raw material:

• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• ½ teaspoon turmeric
• 1 medium butternut squash, peeled and diced
• 4 cups low-sodium vegetable broth
• salt and pepper to taste
• Optional: add coconut milk or Greek yogurt and serve

route:

1. Heat olive oil in a large pot. Saute onion and garlic until fragrant.
2. Add spices and bake for 30 seconds.
3. Stir in squash and broth. Bring to a boil, then simmer for 25-30 minutes.
4. Blend for a smooth texture (or leave a chunky texture). Season.

Swelling Vegetarian Soup

This nourishing soup uses anti-gas vegetables and spices like turmeric and ginger.

raw material:

• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 small onion, diced (optional)
• 2 medium carrots, sliced
• 1 zucchini, cut into half-moons
• 2 medium tomatoes, chopped (or 1 cup canned diced tomatoes)
• 2 cups fresh spinach
• 4 cups low-sodium vegetable broth (or water + 1 cube of broth)
• ½ teaspoon turmeric powder
• ½ teaspoon ground ginger (or freshly grated)
• salt and pepper to taste
• Fresh parsley or dill for garnish (optional)

route:

1. Heat olive oil in a pot over medium heat. Add garlic (and onion, if using). Sauté for 2-3 minutes.
2. Add carrots and zucchini. Cook for 5 minutes, stirring occasionally.
3. Add tomatoes, turmeric and ginger. Cook for 2 minutes.
4. Pour in broth. Bring to a boil, then simmer for 15-20 minutes until the carrots are tender.
5. Stir in spinach and cook until wilted, 2 minutes.
6. Season and garnish with herbs.

Key points on how to reduce swelling, really

Bloating doesn’t have to limit your comfort zone. Using the right spices, teas, and soups can all help you ease digestion, reduce inflammation, and feel comfortable again. Whether you unwind with a cup of ginger and mint tea or curl up with a bowl of bloating vegetable soup, these soothing remedies can help you get rid of bloating.