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7 Teas That Reduce Bloating the Natural Way


By Lauren Bedosky

Bloating is one of the most common gastrointestinal (GI) complaints out there, and there are a number of reasons why you might be feeling the bloat.

Some of the more common culprits include food allergies or intolerances (like gluten), drinking carbonated beverages, and eating high-fiber foods like beans and grains (still good for you, btw!). But intestinal conditions like irritable bowel syndrome (IBS) and constipation, as well as pregnancy and menstruation, can also lead to bloat, says Rahaf Al Bochi, RDN, spokesperson for the Academy of Nutrition and Dietetics and owner of Olive Tree Nutrition in Atlanta, GA.

While there’s no quick anti-bloat fix, sipping a warm (or cold!) mug of tea may offer relief because some teas can relax the intestinal tract, easing bloating, Al Bochi says.

RELATED: 8 Anti-Bloat Foods to Eat When You’re Feeling Puffy

Brew up a tea for bloating the next time your stomach feels tight and swollen. Keep in mind that none of these teas will work miracles, and shouldn’t replace medical treatment for chronic health conditions. But drinking tea may help you feel better when the dreaded bloat monster bites.

  • Peppermint

    Peppermint tea has a bold, refreshing flavor that not only fights bad breath but also soothes digestive issues like bloating. The key to this tea’s bloat-lowering success is likely thanks to a cooling compound found in the peppermint leaves: menthol. Menthol—the compound that gives peppermint its characteristic cool flavor—can help relax the intestinal tract and relieve bloating, Al Bochi says.

    (Photo: Shutterstock)

  • Ginger

    Ginger is known for its strong, spicy flavor. It’s also known as a potential solution for a range of GI issues, including nausea, indigestion, diarrhea and— of course—bloating, according to a 2019 review in Food Science & Nutrition. “Ginger contains compounds called gingerols that can help speed up stomach emptying and reduce bloating and gas,” Al Bochi says. 

    Case in point: A group of 24 healthy volunteers who took 1200 milligrams of ginger capsules one hour before eating soup saw their stomachs empty twice as fast as when they took a placebo, according to a European Journal of Gastroenterology & Hepatology study.

    We need more research to see if taking ginger in the form of tea has the same effect, but if you enjoy the flavor of ginger tea, why not test the anti-bloating effects for yourself?

    (Photo: Shutterstock)

  • Turmeric

    Turmeric is a bold yellow spice with a pungent, bitter flavor. It’s also been found to have potent inflammation-fighting and gas-relieving properties and has been used in traditional Chinese medicine to treat abdominal pain and bloating, according to a 2016 review in Electron Physician.

    We have some research to shore up these claims: Patients with IBS who took 72 to 144 milligrams of turmeric supplements for eight weeks saw significant improvements in their symptoms, including up to a 25 percent drop in abdominal discomfort.

    (Photo: Shutterstock)

  • Chamomile

    Chamomile is one of the most popular herbal tea choices in the world, according to a 2010 review in Molecular Medicine Reports. And for good reason: It’s floral, sweet, and the ground chamomile flowers are packed with good-for-you plant compounds like flavonoids. According to Al Bochi, the flavonoids in chamomile can help relax intestinal muscles and reduce bloating. 

    (Photo: Shutterstock)

  • Lemon Balm

    Lemon balm (Melissa officinalis) tea has a light, citrusy flavor with a hint of mint (it’s part of the mint family, after all). It’s traditionally been used in Europe to relieve mild GI issues like bloating and gas, according to a 2013 report from the European Medicines Agency, though research is lacking. But again, if you like it, there’s no harm in sipping.

    (Photo: Shutterstock)

  • Dandelion Root

    If you’re feeling bloated, it may help to shed any extra water you might be storing. For years, people have used natural solutions like dandelion (that’s right, the flower) to stimulate urination. Now, research suggests this folk remedy may have some basis: People who took 24 milliliters of dandelion extract in one day not only peed more often, but also peed in greater amounts. Their bathroom habits went back to normal the day following the experiment.

    We don’t know for sure if you’ll see the same effects by drinking dandelion root tea, but the warm, roasted flavor is worth a try.

    (Photo: Shutterstock)

  • Wormwood

    Wormwood is a bitter herb commonly taken in the form of tea to treat indigestion. In fact, it’s one of the most popular digestion-promoting bitters in Europe, according to a 2015 review in Evidence-Based Complementary and Alternative Medicine.

    Wormwood has a bad rap, thanks to thujone, one of its main active plant compounds and the primary active ingredient in absinthe. But you’d need to drink between two and 20 cups of wormwood tea in a day in order to reach the acceptable daily limit of thujone, according to a 2010 article in Regulatory Toxicology and Pharmacology. When in doubt, talk to your healthcare provider.

    (Photo: Shutterstock)

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