Tea For Bloating: 11 Effective Herbal Teas 2023
Bloating can range from an uncomfortable nuisance to a painful embarrassment. For some, bloating is part of a chronic health condition, such as irritable bowel syndrome (IBS), while for others, bloating can be due to constipation or food intolerance.
One way to soothe and prevent discomfort is to drink tea for bloating, in the morning, before bed, or as needed. Tea can alleviate bloating by stimulating digestion, pushing gas out of the body, and encouraging bowel movements. This article will cover many varieties of tea that are beneficial for bloating. Try these tea flavors to decrease bloating in your body.
Best Teas For Bloating
Various teas can be extremely helpful in managing, relieving, and preventing bloating. The best types of tea for bloating include:
- Fennel Tea.
- Green Tea.
- Ginger Tea.
- Dandelion Tea.
- Turmeric Tea.
- Hibiscus Tea.
- Chamomile Tea.
- Peppermint Tea.
- Wormwood Tea.
- Lemon Balm Tea.
- Licorice Root Tea.
Tea For Bloating: 11 Types
Drinking hot beverages, particularly herbal teas with varying medicinal properties, can soothe an upset stomach and help you debloat fast. These teas include:
Fennel makes an excellent tea for bloating due to its anti-inflammatory properties and gut bacteria-feeding fiber. Additionally, fennel can act as a diuretic, helping to move excess fluid out of the body. Many people even eat fennel seeds in place of antacids for a bloated or upset stomach.
Many people turn to green tea for bloating even though there is little known about the direct correlation between green tea and bloating. Rather, green tea contains antioxidants which provide numerous health benefits, including enhanced relaxation, largely due to the L-theanine in green tea. When the body is relaxed, digestion improves, and bloating can be reduced.
Ginger is an excellent tea for stomach bloating because ginger offers a range of gastrointestinal health benefits. Enjoy a daily cup of ginger tea for bloating or for other digestive disturbances, such as indigestion, nausea, and constipation.
Dandelion root tea is a detox tea for bloating due to its ability to improve liver function, as well as improve the function of other digestive organs and support overall gastrointestinal health. Dandelion tea also contains small amounts of prebiotics, which can help reduce bloating by improving beneficial gut bacteria.
Turmeric is another wonderful herbal tea for bloating thanks to its anti-inflammatory properties, which have powerful healing effects for various digestive disorders. In particular, turmeric can be used as a treatment for IBS, helping improve gastrointestinal symptoms such as bloating.
Hibiscus, like dandelion root, may positively affect liver health, which can support the overall digestive process. More specifically, hibiscus may help reduce fat accumulation in the liver while also helping to balance water retention in the body, leading to less bloating and discomfort.
Chamomile tea is another good option to improve bloating. Among its many health-promoting offerings, one of chamomile tea’s best outcomes is improved gastrointestinal health, including reducing bloating occurrences.
Choose peppermint tea for bloating if you want quick and efficient relief. Peppermint has pain-relieving effects on the body, which can help soothe bloating. Additionally, peppermint is antispasmodic, reducing muscle spasms in the gastrointestinal tract and alleviating discomfort.
Wormwood is a bitter tea that is great for digestion. The bitter taste helps release hormones, enzymes, and gastric juices needed for the digestive process. Consuming bitter foods, including wormwood tea, before or during meals can help improve digestion and reduce bloating.
Lemon Balm Tea
Like peppermint, lemon balm is also antispasmodic and has been used to treat various digestive symptoms, including gas and bloating, and soothe abdominal pain.
Licorice Root Tea
Though licorice root is most often used to ease an upset stomach and nausea, it can also help relieve bloating. Joining the ranks of peppermint and lemon balm, licorice can reduce muscle spasms associated with poor digestion leading to less gas and bloating.
How To Prepare Tea For Bloating?
Do not underestimate the importance of preparation for the tea you drink. If you have tried many teas but still wonder why you’re so gassy, it may have something to do with the method of tea preparation.
Know Your Intolerances
If you drink tea that has ingredients you are sensitive to, you may inadvertently be adding to your discomfort. For example, peppermint tea may help with bloating, but it can aggravate reflux for some. Similarly, if you have a food intolerance to lemons, lemon balm tea may not be right for you. It is important to pay attention to how your body functions to choose the right tea to work with your body.
Adjust How You Steep The Tea
Some teas require steeping for a few minutes in hot water to benefit from the extracted nutrients, whereas other teas should be steeped for longer periods. There are a few that even require being steeped in colder water to maximize benefits – Green tea is an example of this. Be sure to give adequate time and temperature for a tea to steep to increase its effectiveness.
Drink Tea Hot Or Warm
Part of the effect tea has on bloating is its temperature. For added medicinal benefits, do not let tea cool off before you drink it. While you may still get some of the detoxing and bloating benefits from the tea ingredients if you drink the tea cold, additional bloating benefits can be had if teas are consumed warm or hot, including better bowel function.
Lemon has many medicinal properties that can benefit digestive health and relieve bloating. Adding a squeeze of lemon to hot water and drinking it first thing in the morning can help cleanse the system and stimulate digestion–this can be as good as drinking tea. Or, receive added benefits to whichever tea you choose by adding a squeeze or slice of lemon to tea.
Do Not Add Sweetener Or Milk
Both dairy and sweeteners can induce bloating. Drink your tea plain or with a squeeze of lemon, but do not undo the tea’s benefits by adding honey, sugar, artificial sweeteners, or milk to it.
Drink Tea Throughout The Day And At Bedtime
Bloating can occur any time of day. However, many individuals experience bloating when they wake up in the morning. You can get ahead of this by drinking tea after meals to prevent immediate gas build-up, sipping tea throughout the day for maintenance, and just before bed to flush the system in preparation for sleep. This may help you avoid waking up feeling bloated.
A warm cup of plain tea can be extremely soothing to the digestive tract, especially hibiscus, lemon balm, peppermint, chamomile, ginger, turmeric, and licorice root, which are particularly helpful for relieving bloating and gas. These teas contain healing properties–anti-inflammatory, antispasmodic, and analgesic–that make them beneficial for bloating.
Frequently Asked Questions
A variety of teas can help with bloating and other digestive issues including ginger, turmeric, chamomile, lemon balm, peppermint, licorice root, green tea, fennel, and hibiscus.
Yes, it can. During sleep, digestion slows down, and we can’t actively stretch to release gas. Drinking a hot cup of tea before bed can help flush out the system while you sleep. This may reduce the likelihood of waking up with a stomach ache.
Both teas can help with bloating. While ginger tea is used widely to ease a variety of stomach ailments, some people may find chamomile more effective for their bloating.
Yes. Water will help hydrate and flush out the body, but warm water is especially effective because the hot temperature soothes the GI tract while stimulating bowel movement, which can allow constipation to resolve and trapped gas to be released.
- and, D. (2022). Irritable Bowel Syndrome (IBS) – NIDDK. [online] National Institute of Diabetes and Digestive and Kidney Diseases. Available at: https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome#:~:text=Irritable%20bowel%20syndrome%20(IBS)%20is,disease%20in%20your%20digestive%20tract.
- Rather, M.A., Bashir Ahmad Dar, Sofi, S.N., M. Sultan Bhat and Qurishi, M.A. (2016). Foeniculum vulgare: A comprehensive review of its traditional use, phytochemistry, pharmacology, and safety. Arabian Journal of Chemistry, [online] 9, pp.S1574–S1583. doi:https://doi.org/10.1016/j.arabjc.2012.04.011.
- National Center for Complementary and Integrative Health (2020). Green Tea. [online] NCCIH. Available at: https://www.nccih.nih.gov/health/green-tea.
- Williams, J., Everett, J.M., D’Cunha, N.M., Sergi, D., Ekavi Georgousopoulou, Keegan, R., McKune, A.J., Mellor, D., Anstice, N. and Naumovski, N. (2019). The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review. Plant Foods for Human Nutrition, [online] 75(1), pp.12–23. doi:https://doi.org/10.1007/s11130-019-00771-5.
- Mehrnaz Nikkhah Bodagh, Maleki, I. and Azita Hekmatdoost (2018). Ginger in gastrointestinal disorders: A systematic review of clinical trials. Food Science and Nutrition, [online] 7(1), pp.96–108. doi:https://doi.org/10.1002/fsn3.807.
- Iulia Olimpia Pfingstgraf, Taulescu, M., Raluca Maria Pop, Remus Ioan Orasan, Laurian Vlase, Uifălean, A., Doina Adina Todea, Alexescu, T., Toma, C. and Alina Elena Pârvu (2021). Protective Effects of Taraxacum officinale L. (Dandelion) Root Extract in Experimental Acute on Chronic Liver Failure. Antioxidants, [online] 10(4), pp.504–504. doi:https://doi.org/10.3390/antiox10040504.
- Li, Y., Chen, Y. and Dongxiao Sun-Waterhouse (2022). The potential of dandelion in the fight against gastrointestinal diseases: A review. Journal of Ethnopharmacology, [online] 293, pp.115272–115272. doi:https://doi.org/10.1016/j.jep.2022.115272.
- Emad Jafarzadeh, Shahram Shoeibi, Yaser Bahramvand, Elham Nasrollahi, Armin Salek Maghsoudi, Yazdi, F., Sepideh Karkon-Shayan and Hassani, S. (2022). Turmeric for Treatment of Irritable Bowel Syndrome: A Systematic Review of Population-Based Evidence. Iranian journal of public health. [online] doi:https://doi.org/10.18502/ijph.v51i6.9656.
- Chang, H.-C., Peng, C.-H., Yeh, D.-M., Kao, E.-S. and Wang, C.-J. (2014). Hibiscus sabdariffa extract inhibits obesity and fat accumulation, and improves liver steatosis in humans. Food & Function, [online] 5(4), pp.734–734. doi:https://doi.org/10.1039/c3fo60495k.
- Dai, Y.-L., Liu, Y., Wang, Q., Niu, F.-J., Li, K., Wang, Y., Wang, J., Zhou Chang-zheng and Gao, L.-N. (2022). Chamomile: A Review of Its Traditional Uses, Chemical Constituents, Pharmacological Activities and Quality Control Studies. Molecules, [online] 28(1), pp.133–133. doi:https://doi.org/10.3390/molecules28010133.
- Begas, E., A Tsioutsiouliti, Evangelos Kouvaras, Haroutounian, S.A., Kasiotis, K.M., Demetrios Kouretas and Eftihia Asprodini (2017). Effects of peppermint tea consumption on the activities of CYP1A2, CYP2A6, Xanthine Oxidase, N-acetyltranferase-2 and UDP-glucuronosyltransferases-1A1/1A6 in healthy volunteers. Food and Chemical Toxicology. [online] doi:https://doi.org/10.1016/j.fct.2016.12.021.
- NHS Choices (2023). Peppermint oil – Brand names: Apercap, Colomint, Colpermin, Mintec. [online] Available at: https://www.nhs.uk/medicines/peppermint-oil/ [Accessed 11 Sep. 2023].
- Sepide Miraj, Mahmoud Rafieian-Kopaei and Kiani, S. (2016). Melissa officinalis L: A Review Study With an Antioxidant Prospective. Journal of Evidence-Based Complementary & Alternative Medicine, [online] 22(3), pp.385–394. doi:https://doi.org/10.1177/2156587216663433.
- Wahab, S., Sivakumar Annadurai, Shahabe Saquib Abullais, Das, G., Ahmad, W., Ahmad, F., Kandasamy, G., Vasudevan, R., Ali and Amir, M. (2021). Glycyrrhiza glabra (Licorice): A Comprehensive Review on Its Phytochemistry, Biological Activities, Clinical Evidence and Toxicology. Plants, [online] 10(12), pp.2751–2751. doi:https://doi.org/10.3390/plants10122751.
- Fatemeh Hajiaghaalipour, Sanusi, J. and M.S. Kanthimathi (2015). Temperature and Time of Steeping Affect the Antioxidant Properties of White, Green, and Black Tea Infusions. Journal of Food Science, [online] 81(1), pp.H246–H254. doi:https://doi.org/10.1111/1750-3841.13149.
- Kim, M.-A., Kim, J. and Ok Hyung Nam (2020). Tea extracts differentially inhibit Streptococcus mutans and Streptococcus sobrinus biofilm colonization depending on the steeping temperature. Biofouling, [online] 36(3), pp.256–265. doi:https://doi.org/10.1080/08927014.2020.1755429.
- Nefise Çalişkan, Hülya Bulut and Konan, A. (2016). The Effect of Warm Water Intake on Bowel Movements in the Early Postoperative Stage of Patients Having Undergone Laparoscopic Cholecystectomy. Gastroenterology Nursing, [online] 39(5), pp.340–347. doi:https://doi.org/10.1097/sga.0000000000000181.
- Singh, N., Nagesndra Sastry Yarla, Siddiqi, N.J., Maria and Sharma, B. (2021). Features, Pharmacological Chemistry, Molecular Mechanism and Health Benefits of Lemon. Medicinal Chemistry, [online] 17(3), pp.187–202. doi:https://doi.org/10.2174/1573406416666200909104050.
- NHS Choices (2023). Lactose intolerance. [online] Available at: https://www.nhs.uk/conditions/lactose-intolerance/
More from Digestion
October 03, 2023Unify Health Lab is a prominent player in dietary supplements. Surprisingly, the visionary force behind this company is famous musician Randy…Read more
September 28, 2023Diarrhea, often dismissed as a mere inconvenience, is a serious digestive condition that can disrupt daily life. Diabetes, known scientifically as…Read more
September 27, 2023You might be wondering, “Would anyone need help farting?” I mean, we are mostly concerned with keeping our farts in to…Read more
September 27, 2023We all occasionally experience pain in the abdomen, and sometimes, that pain becomes so intense we start to wonder if something…Read more