'I'm a doctor - banish bloating with these four natural ingredients'

A doctor has shared the best foods to reduce bloating (Image: Getty)

A doctor has revealed four things you can consume that could help relieve bloating. According to NHS surgeon Dr Karan Rajan, these natural ingredients could aid digestion and “balance the gut”.

Bloating is a common issue experienced by many people. The underlying cause of bloating can range from seemingly harmless situations such as overindulging in certain foods to serious chronic illnesses like irritable bowel syndrome or endometriosis.

While changing your diet might not cure these problems, it could help to alleviate some of the uncomfortable symptoms. With this in mind, Dr Rajan - best known online as Dr Raj - took to social media platform TikTok to explain more.

He shared four remedies that could help beat the bloat. Dr Raj said: “If you're suffering with bloating, try these four natural ingredients.”

Peppermint oil

Peppermint oil contains menthol, which, according to Dr Raj, has “antispasmodic” properties. He added that it "relaxes the smooth muscles of your intestines to alleviate symptoms of gas, bloating, and abdominal cramps" and is "particularly effective in those with IBS or who suffer from IBS-like symptoms.”

Ginger

Dr Raj said ginger speeds up gastric emptying and stimulates digestive enzymes. “This reduces bloating by preventing food from sitting in the stomach too long,” he continued. “It’s especially effective in bloating related to functional dyspepsia or indigestion.”

Psyllium husk

Psyllium is a laxative supplement typically used to help relieve symptoms of constipation. Dr Raj said: “I love this one. Psyllium is a soluble fibre that absorbs water in the intestine.” Here it forms a gel, which promotes regular bowel movements and “reduces bloating”.

“It is very effective in individuals with constipation-type IBS,” he said. “You can get it in pills and powders, but personally, I think the powders are more effective.”

Yoghurt and kefir

Certain yoghurts and kefir that contain specific probiotics could help to ease bloating.

Dr Raj added: “Finally, there's good evidence that specific probiotic strains like bifidobacterium infantis, lactobacillus acidophilus, and lactobacillus plantarum can reduce bloating by modulating and balancing your gut flora, basically reducing gas production at the source. These strains can be found in yoghurt and kefir containing live cultures.”

However, he warned: “These won’t cure the underlying condition causing the bloating but can help to reduce symptoms.”

The NHS recommends seeing your doctor if:

• You've been feeling bloated for three weeks or more
• You feel bloated regularly (more than 12 times a month)
• You've tried changing your diet but keep feeling bloated
• You have a swelling or lump in your tummy
• You have bloating along with being sick, diarrhoea, constipation, weight loss or blood in your poo
• You find it difficult to move or do daily activities because you’re bloated.

This could signal a serious underlying problem.