Why Does Mint Make You Burp: Expert Tell You

Discover the science behind the minty burp phenomenon and learn how mint affects your digestive system. Explore the surprising benefits of mint consumption and get tips to minimize burping while enjoying this refreshing herb. Find out the best ways to incorporate mint into your diet. [mint]

The Science Behind the Minty Burp Phenomenon

Mint contains menthol and other compounds that stimulate saliva and gastric juice production which then irritates the lower esophageal sphincter causing it to relax and allow air and gas bubbles to travel up the esophagus resulting in burping. The main compounds in** menthol** are responsible for this effect by stimulating salivation and irritating the esophageal sphincter. When chewed, mint leavesrelease volatile oils including menthol which cause increased saliva production from salivary glands at a rate of up to 1.5 liters per hour, more than double the normal rate [1]. The increased saliva then enters the stomach irritating the tissues and muscles, encouraging air bubbles to travel back up the esophagus and exit via burping.
More comprehensive information and care guidelines can be read here.

mint, stomach discomfort, wake up book
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How Does Mint Affect Your Digestive System?

Mint stimulates the salivary glands and stomach to produce more fluids which can cause excess gas in the stomach and digestive tract. Upon chewing,mintleaves, the volatile oils are released which have the following effects:

  1. Salivary glands are stimulated to increase saliva production up to 1.5 liters per hour compared to normal rate of 0.5 to 1 liter [1]. The increased saliva flow enters the stomach which can cause irritation.

  2. Gastric glands are triggered to secrete more gastric juices which contain enzymes to aid digestion. But excess gastric juice can also irritate the stomach lining.

  3. Esophageal muscles namely the lower esophageal sphincter is relaxed due to action of menthol and other compounds. This allows acid reflux and belching.

  4. Volatiles from mint are absorbed into the bloodstream and carried to other organs. The stomach feels soothed due to menthol’s analgesic properties.

The overall effect of mint on the digestive system can be summarized as:

  • :arrow_up: Increased saliva production
  • :arrow_up: Excess gastric juices emitted
  • :arrow_down: Relaxation of esophageal sphincter muscles
  • :arrow_up: Irritation of stomach lining due to fluid buildup
  • :arrow_down: Sedative effect on stomach from menthol

While small amounts of mint are beneficial,excess consumption can lead to discomfort due burping, bloating and mild stomach ache.

mint, mint leaves, a glass filled with a drink sitting on top of a wooden table
Photo by Jhunelle Francis Sardido / Unsplash

The Surprising Benefits of Mint Consumption

Despite the burping side effects, mint has many health benefits due to the presence of antioxidants, menthol and other compounds. Some key benefits of including mint in the diet are:

  • Aid digestion Mint acts as adigestive by stimulating the gastric glands to produce more enzymes and soothing the stomach muscles. It relaxes the intestine muscles to relieve constipation, bloating, flatulence and promotes regular bowel movement.

  • Relieve stomach pain – The menthol in mint activates cold receptors which lowers pain signals from stomach nerves. This analgesic effect provides relief from stomach disorders like irritable bowel syndrome, cramps and indigestion.

  • Reduce nausea – Compounds in mint activate areas in the brain that suppress sensations from the inner ear and reduce perceptions of nausea, vomiting and motion sickness.

  • Fight bad breath – Chewing mint releases enzymes that eliminate odour-causing bacteria in the mouth, providing fresh breath. The antibacterial effect also helps prevent dental plaque.

  • Lower inflammation – Antioxidants in mint reduce oxidative stress and protect against inflammatory conditions like gastrointestinal disorders, asthma and skin allergies.

Thus adding small amounts of mint in diet through tea, oil, chewing can provide benefits by helping digestion, relieving nausea, battling bad breath and loweringinflammation. Excess amounts that lead to burping, heartburn should be avoided for optimal effect.

mint, stomach discomfort, white and blue printer paper
Photo by Markus Spiske / Unsplash

Tips to Minimize Burping While Enjoying Mint

The sensation of burping and discomfort in the stomach resulting from mint consumption can be reduced effectively through slight modifications in the ways you use mint. Here are some tips:

  1. Chew mint slowly – When you chew mint quickly,more volatile oils are released instantly which overstimulate the digestive system. Chewing slowly allows for a gradual release of these oils and lower irritation.

  2. Avoid mixing mint with carbonated drinks – The carbonation in soda and other beverages acts in synergy with mint to produce excess gas bubbles resulting in burping. Stick to plain water or juice when having mint.

  3. Eat mint after a meal – Consuming mint before meals when the stomach is empty allows volatile oils to come in direct contact with the gastric lining, causing irritation. Avoiding mint before meals prevents excess burping and stomach upset.

  4. Limit the amount of mint – Overconsumption of mint is a major cause of digestive discomfort. Use small amounts of 5-10 mint leaves at a time and limit intake to 1-2 times daily.

  5. Go for mint tea – Steeping mint leaves in boiling water allows the volatile oils to be partly absorbed by the water and reduces their stimulant effect on the digestive tract. Opt for mint tea over chewing leaves.

In summary, moderating the intake of mint in terms of frequency, quantity and form (tea vs leaves) can help minimize the burping and stomach irritation caused by this aromatic herb while still enjoying its health benefits. Start with small amounts and work your way up based on your tolerance level.

mint, digestive tract, vegetable salad dish
Photo by Nadine Primeau / Unsplash

The Best Ways to Incorporate Mint into Your Diet

There are many delicious ways you can enjoy the benefits ofmint without overloading your digestive system. Here are some recommendations:

  1. Add fresh mint to sauces and marinades – Finely chopping mint and mixing it into dipping sauce or marinade for meats allows the flavors to infuse slowly while cooking, releasing less volatile oils that cause burping.

  2. Make mint-infused oil – Steeping mint sprigs in olive or vegetable oil allows the flavor to infuse the oil over time while trapping many of the volatile oils. Use the infused oil in salad dressings, pastadishes and baked goods.

  3. Chop mint and add to salads – Finely chopping mint and mixing into salads as a garnish releases less oils compared to chewing leaves. The other ingredients also help trap and dilute the oils, reducing their effect on digestion.

  4. Include mint in yoghurt and dips – Adding chopped mint to yoghurt, hummus and other dips allows the flavor to infuse slowly over time while you eat. This spreads out the Mint’s effects versus chewing leaves.

  5. Make mint tea – Steeping mint leaves in boiled water allows the volatile oils to partially evaporate while trapping some in the water. Drinking mint tea provides flavor with less menthol stimulation.

  6. Eat mint chocolate –Enjoying mint in the form of chocolate bars and candies exposes you to smaller, controlled amounts of the volatile oils compared to chewing leaves. But limit consumption to avoid excess sugar.

In summary, incorporating mint in recipes through infusing,chopping and slow-release forms provides an ideal way to enjoy its flavors and benefits without stomach irritation caused by direct chewing of leaves.

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Photo by Xu Duo / Unsplash

More Helpful Guide

Frequently Asked Question

How much water does mint need?

Mint needs consistent moisture. Water mint regularly to keep soil consistently moist but not waterlogged. Drought conditions cause mint to wilt, brown and lose flavor.

What dishes use mint?

Mint is commonly used in Middle Eastern dishes, Greek cuisine, British cooking, juleps, mojitos, mint tea, fruit salads, lamb dishes, chutneys, desserts, and cocktails.

Is mint easy to grow?

Yes, mint is an easy herb to grow. It thrives in moist soil and partial shade. Mint grows vigorously and spreads rapidly.

What’s the difference between mint and peppermint?

Peppermint has a stronger, more menthol flavor than spearmint. Peppermint also has a higher menthol content than other mints. The menthol provides its cooling effect.

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