Herbs for Bloating and Gas: Fennel, Peppermint and Ginger, Checked Against the Research

Almost everyone deals with bloating and gas now and then: the tight, full feeling after a big meal, a belly that seems to grow through the afternoon, or wind that arrives at the worst possible moment. In surveys, around one in seven adults says bloating bothers them regularly.

Herbalists have a name for plants traditionally used to ease gas: carminatives. Fennel, peppermint, ginger, caraway, chamomile and catnip are the classics, and they turn up in teas, bitters and tinctures. We looked at the human research behind them. Short version: the evidence is stronger than for most herbal remedies, especially for peppermint and for multi-herb formulas, though much of it comes from small trials.

🎈 Why bloating happens

Bloating is the feeling of pressure or fullness in the belly. Distension is when the belly visibly grows. They often go together but not always. Common causes include:

• Swallowed air, from eating fast, chewing gum, fizzy drinks or drinking through a straw.
• Fermentation in the gut. Gut bacteria break down certain carbohydrates, called FODMAPs, found in foods such as beans, onions, garlic, wheat and some fruits, and produce gas.
• A sensitive gut. In irritable bowel syndrome (IBS) and functional dyspepsia, normal amounts of gas can feel painful because the gut’s nerves are more reactive.
• Slow movement in the stomach or bowel, including constipation.

Carminative herbs seem to work on several of these at once: relaxing the smooth muscle of the gut, helping gas move along, and calming oversensitive nerves.

🌿 Peppermint: the best-studied

Peppermint’s main active compound, menthol, relaxes the smooth muscle of the gut by blocking calcium channels, the same basic mechanism as some prescription antispasmodic drugs. A 2019 meta-analysis of 12 trials found that enteric-coated peppermint oil capsules clearly improved overall symptoms and abdominal pain in people with IBS, where bloating is one of the main complaints. We go deeper in our peppermint for IBS guide.

🧪 Herbal formulas: the STW 5 trial

Some of the best evidence for herbs and indigestion comes from STW 5, a German liquid formula of nine herbs, including peppermint, caraway, chamomile and licorice, that is sold as Iberogast. In a multicenter trial published in the American Journal of Gastroenterology in 2007, 315 people with functional dyspepsia, the medical term for chronic indigestion with fullness and bloating, took STW 5 or a placebo for eight weeks. The herbal formula improved symptoms significantly more than placebo.

This matters because it shows that combinations of carminative herbs can do more than a dummy liquid, in a large and well-run trial. It does not prove every herbal digestive formula works, since each blend is different, but it supports the traditional approach of combining several herbs.

🌱 Fennel

Fennel seed has been used for gas and colic for centuries, and its essential oil contains anethole, which relaxes gut muscle in lab studies. In a 2003 placebo-controlled trial, a fennel seed oil emulsion eliminated colic in 65 percent of infants, compared with 24 percent on placebo. (Do not give essential oils to babies at home; this was a measured medical preparation.)

In adults, a 2016 trial in the Journal of Gastrointestinal and Liver Diseases gave 121 people with IBS a combination of curcumin and fennel essential oil or a placebo for 30 days. The fennel combination group had greater improvements in symptoms, including bloating and abdominal pain, and in quality of life.

🫚 Ginger

Ginger is best known for nausea, but it also seems to help the stomach empty. In a 2011 study in the World Journal of Gastroenterology, people with functional dyspepsia who took 1.2 grams of ginger before a meal had faster stomach emptying than with a placebo. Their symptoms did not change much in that small study, but faster emptying is one reason ginger may ease that heavy, overfull feeling. More in our ginger for nausea guide.

🐱 Catnip

Catnip is a member of the mint family with a long history in Western herbalism as a gentle carminative and calming herb, often given to children. It has not been studied in human clinical trials for digestion, so its place in formulas rests on traditional use.

Our read: for occasional bloating and gas, a formula built around peppermint, fennel and ginger has a reasonable scientific basis, with the strongest evidence for peppermint and multi-herb blends.

🍽️ Habits that ease bloating

• Eat more slowly and chew well to swallow less air.
• Cut back on fizzy drinks, gum and sugar alcohols like sorbitol and xylitol.
• Walk after meals. Gentle movement helps gas move through.
• Try a short low-FODMAP trial with a dietitian if bloating is frequent. It has some of the best evidence of any diet for IBS.
• Treat constipation, which is one of the most common hidden causes of bloating.

🩺 When bloating needs a doctor

Most bloating is harmless, but see a doctor promptly if you have:

• Unexplained weight loss, vomiting or trouble swallowing.
• Blood in your stool or black, tarry stools.
• A lasting change in bowel habits, especially if you are over 45.
• Persistent bloating most days for three weeks or more, particularly in women over 50. This can be an early sign of ovarian cancer and should always be checked.
• Fever or severe pain.

Frequently asked questions

Is herbal tea as good as a tincture?

Teas are gentler and great for everyday use. Tinctures are more concentrated and quicker to take when symptoms hit. Both use the same herbs.

Can I take carminative herbs every day?

Most are culinary herbs and are safe in normal amounts. If you need them daily, it is worth finding out why with your doctor.

Do probiotics help bloating?

Some strains help some people, but results vary a lot. If you try one, give it about four weeks and stop if nothing changes.

The honest bottom line

Fennel, peppermint and ginger are among the better-studied herbal remedies, and peppermint oil and multi-herb formulas have good evidence for bloating and indigestion. Catnip rests on tradition. Combine herbs with simple habits like eating slowly and walking after meals, and see a doctor for bloating that is persistent or comes with warning signs.

Studies and sources

• von Arnim U et al. (2007). STW 5, a phytopharmacon for patients with functional dyspepsia: results of a multicenter, placebo-controlled double-blind study. American Journal of Gastroenterology, via PubMed.
• Alammar N et al. (2019). The impact of peppermint oil on the irritable bowel syndrome: a meta-analysis of the pooled clinical data. BMC Complementary and Alternative Medicine, via PubMed.
• Alexandrovich I et al. (2003). The effect of fennel (Foeniculum vulgare) seed oil emulsion in infantile colic: a randomized, placebo-controlled study. Alternative Therapies in Health and Medicine, via PubMed.
• Portincasa P et al. (2016). Curcumin and fennel essential oil improve symptoms and quality of life in patients with irritable bowel syndrome. Journal of Gastrointestinal and Liver Diseases, via PubMed.
• Hu ML et al. (2011). Effect of ginger on gastric motility and symptoms of functional dyspepsia. World Journal of Gastroenterology, via PubMed.
• Gas in the digestive tract. NIDDK.

This article is for general education and is not medical advice. Talk to your doctor or pharmacist before starting a supplement, especially if you take medication or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.