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Stocksy
It's no secret that feeling bloated can be extremely uncomfortable. Whether it's due to stress, menstruation, dehydration, or even a food sensitivity, there's no denying that the sensation of bloating, which family physician Nicole Swiner, MD, previously told Byrdie was caused by "an imbalance of salt (sodium) and water," can be unexpected and leave you feeling not-so-great.
It's natural and happens to most, but that doesn't mean you must live through symptoms like gas, abdominal tightness, and cramps. Luckily, there are simple ways you can reduce bloating, including brewing a cup of herbal tea. Before declaring tea time, we recruited expert dietitian-nutritionists Amy Shapiro and Isabel Smith to answer all our questions and tell us what plants and herbs work best to combat bloat.
Keep scrolling for the best herbal teas to help reduce bloating.
Meet the Expert
- Nicole Swiner, MD, is a family physician and two-time bestselling author in North Carolina.
- Amy Shapiro, MS, RD, CDN, is the founder and director of Real Nutrition NYC in New York City. She is a member of the American Dietetic Association and the Greater New York Dietetic Association, and the Weight Management, Women’s Health, Nutrition Entrepreneurs, and Environmental Nutrition Dietetic Practice Groups.
- Isabel Smith, MS, RD, CDN, is the CEO and founder of Isabel Smith Nutrition in New York City. She is a member of the Greater New York Dietetic Association, the Academy of Nutrition and Dietetics, and is a certified Level 2 Reiki practitioner.
Ginger
Ginger is a powerful anti-inflammatory. Also, it contains a compound called gingerol, which has been found to help relieve bloating. Bonus: It also helps with nausea. "Ginger tea is a strong digestive aid that helps relieve gas, bloating, stomach pains, and bowel movements. It's known to calm inflammation and soothe the GI tract," says Smith.
Peppermint
"Peppermint oil has been shown to be effective in reducing stomach pain, bloating, gas, and some research has shown that peppermint tea contains adequate amounts to improve symptoms," says Shapiro.
Fennel
Fennel has been studied for its myriad health-boosting benefits, but since you're here to de-bloat, we'll focus on its gastro-taming prowess. Fennel helps dissipate gas out of the intestines and also helps your body produce more bile. More bile means your body is better able to break down fats—especially dairy products, which are one of the biggest culprits behind a bloated stomach. Can't find fennel tea on the shelves? Just crush up some seeds and steep them in water, suggests Shapiro.
Chamomile
You may best recognize this tea for its snooze-inducing properties, but it can also help soothe a bloated stomach. Inflammation in the intestinal wall can cause bloating, along with other gut health issues. "There is some preliminary research that presents chamomile extract has the potential to protect against diarrhea and stomach ulcers due to its anti-inflammatory properties," says Smith.
Dandelion Root
"This tea is a natural diuretic, so will it help with reducing any water weight/retention by increasing urination," says Shapiro. While nobody likes the hourly sprint to the bathroom, this extra water output can help relieve bloating. This ingredient has also been used for a long time to soothe inflammation, anxiety, and more.
Gentian Root
The root of the Gentiana lutea plant, which is quite thick like ginger, is another additive you will see in teas like green tea or chamomile. The plant's bitter flavonoids help aid the digestive process, sending any lingering bloat or built-up gas on its way.
Byrdie Tip
Not only will gentian root help relieve bloating symptoms, but it could also help prevent them in the first place. "[Gentian root] is often used just before or just after a meal to help activate the digestive system and to support the body in absorbing nutrients," says Smith.
Lemon
Lemon is to tea as Windex is to the dad in My Big, Fat, Greek Wedding: any tea to address bloating? Put some lemon in it. "Lemons also contain large amounts of citric acid, which can increase urine output and help release any additional water bloat that may be happening," says Smith. Lemon is often paired with other ingredients in this list to give the tea an extra kick.
Hibiscus
If the idea of a bitter tea sounds worse than not being able to button your jeans, try some hibiscus tea. The flowers produce a sweeter, cranberry-like flavor when boiled; the flavonoids in hibiscus can help regulate a hormone called aldosterone, says Smith. It controls electrolyte levels and affects water intake—both key to beating the bloat.
Matcha or Green tea
Natural energy, help with weight loss, skincare wonder—we get it green tea, you're good at everything. Add anti-bloating properties to the already-long list of benefits; green tea's catechins help soothe the GI tract and help your stomach digest food more efficiently. It's a total bloat-blocker.
Wormwood
This bitter green herb is one of the most popular digestion-promoting tea ingredients in Europe, and yes, we know what you're thinking: it is the same ingredient as in absinthe—the specific compound is called thujone. ]
Byrdie Tip
If you are pregnant or breastfeeding, consult your doctor about which herbal remedies may be safe for you. Only ginger has been studied reliably with pregnant women; some compounds, like thujone in wormwood, can induce contractions.
Caraway Seeds
Caraway seeds and their oil can be used to treat a whole range of digestive symptoms, including IBS, heartburn, bloating, and GI spasms. "Caraway seeds are incredibly powerful!" says Smith. "They have some antimicrobial properties that may support the development of beneficial intestinal bacteria in the gut, acting like a probiotic."
