Whether it’s a holiday or a fun-filled, eating-spree weekend, the after affects can be uncomfortable and undesirable. Believe it or not, bloat can actually be reduced with food—just the right kind, with dashes of certain herbs and spices.

What Have I Done?

Whether it’s mom’s glazed ham, Grandma’s frosted, sugar-sprinkled cookies, or spiked egg nog, too much can leave you feeling more than full. Overindulging in food and drink leads to that bloated feeling, which is not just gas. It’s actually an inflammatory response.
So besides just feeling gnarly for a few days, inflammation can lead to bigger problems down the road. Antacids may temporarily quell the symptoms, but to really solve the holiday bloat blues, you need to look no further than your kitchen (or local market.)
Real relief lies in a few key herbs and spices that you can easily incorporate into your diet. Best of all, by using these natural anti-inflammatory supplements regularly, you’ll likely keep all sorts of issues at bay into the New Year and beyond.

Inflammation? I Thought it Was Just the Cheesecake

Nearly every recent study on most common diseases including obesity, diabetes arthritis, and even cancer, has seemingly found one common denominator—inflammation.
Inflammation is the body’s natural healing response to irritation, injury, or infection. When you sprain a muscle, or get a blister or a cut, the swelling and redness is an inflammatory response. Not all inflammation is as easily visible. Internal inflammation can be harder to detect and more problematic, thus it often goes untreated and gets worse over time.

Beat the Bloat with a Bounty of Botanicals

We’ve all been there: passed out on the sofa, belt undone, moaning and feeling like a balloon in the Macy’s Parade because we overdid it.  Fortunately, the solution to your digestion dilemma is right there where your problems started—the kitchen.
The following herbs, spices, and seasonings all fight inflammation:

  • Turmeric

  • Ginger

  • Garlic

  • Cinnamon

  • Black Pepper

  • Cayenne Pepper

  • Clove and Allspice

  • Rosemary

  • Oregano

  • Sage

  • Thyme

  • Marjoram

Integrating Anti-Inflammatory Agents Into Your Diet

It’s as easy as apple pie to work all these powerful inflammation-fighters into your daily routine. Since there are such a delectable variety of them, your taste buds won’t be bored either.  Here are some suggestions for each meal on how you can help increase your health by decreasing inflammation:


Coffee- add a sprinkle of cinnamon, pumpkin pie spice, or even clove.
Eggs- add in some black pepper, garlic, or any of the herbs. Adding turmeric will not affect the taste or color, so it’s easy to sneak in.
Yogurt is a great canvas for cinnamon, ginger, and other spices.
Hot and cold cereals are naturals for cinnamon and allspice.
And don’t be afraid to experiment tossing in herbs and spices into your smoothies. Just a dash goes a long way.


Add herbs and dash of pepper, garlic, turmeric and cayenne to tuna or egg salads.
Garlic and herb aioli, or plain mayo mixed with herbs makes a great spread.
Salad dressings are a great venue to host good herbs and spices. Also, Apple Cider Vinegar is a robust anti-inflammatory. You can use a teaspoon in any dressing.


Pasta and pizza sauces are ideal for incorporating lots of garlic and herbs.
Many of the herbs and spices play well with chicken, pork, and seafood.
Rice and ancient grains pair well with turmeric, garlic, and herbs.
Vegetables and meats served in a yellow curry are loaded with turmeric.
Have fun experimenting! No need to run away from food to relieve your bloat. Just add proper ingredients to fresh foods, and drink lots of water. Happy New Year! If you’re interested in other health and food tips, click here!