The best teas for bloating are the following: peppermint tea, chamomile tea, cranberry tea, fennel tea, sideritis tea, and bay leaf tea.
In ancient China, tea was considered a remedy for a multitude of ailments, including bloating and digestive discomfort. Today, many people around the globe still turn to herbal teas as a natural solution to ease their bloating.
In this article, we will explore the best teas for bloating, delve into what bloating is and the factors affecting it, weigh the pros and cons of drinking these teas, and offer advice on who should consider these teas.
So, prepare your cup of tea and get ready for some enlightening reading & sipping time.
List of the Best Teas for Bloating
Let’s begin by introducing a curated list of the best teas for bloating, each with its unique properties and benefits.
1. Peppermint Tea
Peppermint tea is a refreshing and soothing beverage known for its digestive benefits. Traditionally, it has been used to aid digestion and relieve stomach discomfort. According to McKay & Blumberg (2006), peppermint tea contains menthol, which relaxes gastrointestinal tissue. It is generally safe, but caution is advised for individuals with certain conditions.
To enjoy, steep one teaspoon of pure organic peppermint tea in hot water for 5-10 minutes, strain it and then drink it. Drinking 1-2 cups daily can be beneficial. If you want to know more about the other health benefits of peppermint tea, check out our article on the health benefits of peppermint tea!
2. Chamomile Tea
Chamomile tea is a calming and gentle beverage, cherished for its ability to ease digestive discomfort. Traditionally, it has been used for its anti-inflammatory, antispasmodic, and anxiolytic effects (McKay & Blumberg, 2006). Animal studies have highlighted its potent anti-inflammatory and antioxidant activities, although human studies are limited.
To prepare, steep dried chamomile flowers in hot water for 5-10 minutes. Drinking 1-2 cups daily can help to ease bloating. If you are curious about the other health benefits of chamomile tea, check out our article on the health benefits of chamomile tea!
3. Cranberry Tea
Cranberry tea, made from the tart berries of the American cranberry plant, is rich in phenolic phytochemicals, which may have antioxidant and anti-inflammatory properties (McKay & Blumberg, 2008). While more research is needed on its effects on bloating specifically, it is a popular choice for overall health.
To enjoy, steep cranberry tea bags or dried cranberries in hot water for 10 minutes. Consuming 1 cup daily is a good starting point.
4. Fennel Tea
Fennel tea is celebrated for its carminative properties, which help to relieve gas and bloating (D., 2022). Traditionally, it has been used to treat stomach muscle spasms caused by gastrointestinal disorders. Fennel seeds contain compounds that relax the smooth muscles of the gastrointestinal system, reducing gas and stomach cramps.
To prepare, steep fennel seeds in boiling water for 10 minutes. Drinking 1-2 cups daily can be beneficial.
5. Sideritis Tea
Also known as ironwort tea, sideritis tea is a traditional herbal tea widely consumed in Mediterranean countries for its pleasant aroma and taste (Sezer & Uysal, 2021). It is often consumed to relieve common cold symptoms and gastrointestinal disorders such as stomach pain, indigestion, and bloating. Sideritis tea has antioxidant and anti-inflammatory activities, but more research is needed to fully understand its effects on bloating.
To prepare, steep sideritis leaves in hot water for 5-10 minutes. Consider drinking 1-2 cups daily.
6. Bay Leaf Tea
Bay leaf tea, made from the leaves of the bay laurel tree, has been traditionally used to treat gastrointestinal problems such as bloating, impaired digestion, and stomach cramps (Mohammed et al., 2021). It is believed to have antispasmodic properties that help relax the smooth muscles of the gastrointestinal system.
To enjoy, steep bay leaves in hot water for 10 minutes. Consuming 1 cup daily is a good starting point.
These best teas for bloating, backed by various studies, have been traditionally used to alleviate digestive symptoms and have shown potential health benefits.
What is Bloating and How is it Influenced?
Bloating is the uncomfortable feeling of fullness or swelling in the abdomen, often due to gas accumulation or digestive issues.
Factors Affecting Bloating
- Food intolerances
- Hormonal changes
- Certain medications
People might turn to natural remedies, like tea, to help with bloating due to their gentle, soothing properties and minimal side effects.
- Natural and gentle on the stomach
- May improve digestion
- Can provide immediate relief
- May cause allergic reactions in some individuals
- Effects may vary from person to person
- Limited scientific evidence for some teas
Who Should Drink Tea for Bloating
Individuals experiencing frequent bloating, those with sensitive stomachs, or anyone looking for a natural and soothing remedy may benefit from incorporating these teas into their routine.
Recipes and Blends
To make a potent bloating-relief blend, try combining peppermint, chamomile, and fennel teas.
Bloating-Relief Tea Blend Recipe:
- 1 tsp pure organic peppermint tea
- 1 tsp dried chamomile flowers
- 1 tsp fennel seeds
- 2 cups of water
- Boil the water and add all the herbs.
- Let it steep for 10-15 minutes.
- Strain, pour into a cup, and enjoy!
If you prefer a premade blend, you should absolutely try the Bye Bye, Bloat Tea from Loose Leaf Tea Market!
Incorporating The Best Teas for Bloating Into Your Daily Routine
Start your day with a cup of one of the best teas for bloating, such as peppermint or chamomile tea. Pair this with mindful eating, regular exercise, and stress-reducing activities like meditation for a holistic approach to reducing bloating.
Frequently Asked Questions
What relieves bloating fast?
Drinking warm peppermint or chamomile tea can help to relax the digestive tract muscles and quickly relieve bloating. These teas have antispasmodic properties that can help to ease stomach cramps and expel gas. For best results, steep a tea bag or 1-2 teaspoons of loose leaves in hot water for 10 minutes and drink it while it’s still warm.
What should I drink first in the morning to Debloat?
Starting your day with a cup of warm lemon water or fennel tea can help to kickstart your digestion and reduce morning bloating. Lemon water acts as a natural diuretic and helps to balance the body’s pH levels, while fennel tea has carminative properties that help to expel gas from the digestive tract. To prepare fennel tea, steep 1-2 teaspoons of crushed fennel seeds in hot water for 10 minutes.
Does lemon water before bed help with bloating?
Yes, drinking lemon water before bed can help with bloating. It acts as a mild diuretic, helping the body to flush out excess water and sodium. It also aids in digestion by encouraging the production of bile, which can help to prevent bloating and discomfort. To prepare, squeeze the juice of half a lemon into a cup of warm water and drink it 30 minutes before bedtime.
What foods to avoid when bloated?
When bloated, it is advisable to avoid gas-producing foods like beans, lentils, broccoli, cabbage, onions, and carbonated drinks. Additionally, steer clear of high-sodium foods, which can cause water retention, and hard-to-digest fats found in fried foods and certain cuts of meat. Opt instead for easily digestible foods like bananas, rice, applesauce, and toast (often referred to as the BRAT diet).
Does apple cider vinegar help with bloating?
Yes, apple cider vinegar can help to improve digestion and may relieve bloating. It is believed to increase stomach acid production, which can aid in the breakdown of food and improve digestion. To use apple cider vinegar for bloating, mix 1-2 tablespoons in a large glass of water and drink it 20-30 minutes before meals. Be sure to use raw, unfiltered apple cider vinegar and consult with a healthcare professional before starting a new supplement, especially if you have a medical condition or are taking medications.
When to See a Doctor
If bloating is persistent and accompanied by additional symptoms, it’s important to consult a healthcare professional.
- Severe or prolonged abdominal pain
- Blood in stools
- Unexplained weight loss
- Persistent or recurrent bloating
In this post, we’ve explored peppermint tea, chamomile tea, cranberry tea, fennel tea, sideritis tea, and bay leaf tea as some of the best teas for bloating. These teas have been cherished for centuries for their potential to soothe and balance our digestive systems.
We encourage you to try these teas for your bloating and share your experience. Remember, everyone’s body is different, so it’s essential to consult with a healthcare professional before making significant changes to your routine. Cheers to your health and happy sipping!
- D., D. (2022). Effect Of Fennel Seed: On Women Health. International Journal of Advances in Nursing Management, 95-98. Link Here
- McKay, D. and Blumberg, J. (2006). A Review Of the Bioactivity And Potential Health Benefits Of Chamomile Tea (Matricaria Recutita L.). Phytotherapy Research, 7(20), 519-530. Link Here
- McKay, D. and Blumberg, J. (2006). A Review Of the Bioactivity And Potential Health Benefits Of Peppermint Tea (Mentha Piperita L.). Phytotherapy Research, 8(20), 619-633. Link Here
- McKay, D. and Blumberg, J. (2008). Cranberries (Vaccinium Macrocarpon) and Cardiovascular Disease Risk Factors. Nutrition Reviews, 11(65), 490-502. Link Here
- Mohammed, R., Omer, A., Yener, Z., Uyar, A., Ahmed, A. (2021). Biomedical Effects Of Laurus Nobilis L. Leaf Extract On Vital Organs In Streptozotocin-induced Diabetic Rats: Experimental Research. Annals of Medicine and Surgery, (61), 188-197. Link Here
- Sezer, E. and Uysal, T. (2021). Phytochemical Analysis, Antioxidant and Anticancer Potential Of Sideritis Niveotomentosa: Endemic Wild Species Of Turkey. Molecules, 9(26), 2420. Link Here