12 Best Teas to Reduce Bloating, and How Each One Helps, a Guide


Tea Guides /

Looking for tea to reduce bloating? You’re not alone. If your belly feels bloated and sore at times then rest assured, bloating has been shown to affect a staggering 16–30% of the population.

Food allergies, gas accumulation in the stomach, intestinal bacteria, ulcers, constipation, IBS, or even parasitic infections are all possible causes of bloating. None of which are pleasant and can lead to discomfort.

So I’ve been researching this topic and compiled the best teas to reduce bloating. But it’s not just a list. I’ve highlighted how each tea can provide more targeted relief – based on your situation.

Among other things, bloating can cause you to become lethargic too. So some of these are great to use in conjunction with the best teas to get more energy back. As well as the best morning teas to set up your day the right way.

Anyhow, let’s make a start on eliminating that bloated feeling …by understanding what causes it and the symptoms.

Here are some of the major reasons for bloating, as well as some symptoms that can be experienced along with it. Once you know what this is, you can then select a tea from the list below that could provide a more suitable remedy.

Typical symptoms and causes of bloating

Common Causes

  • Excess gas build-up
  • Disturbed muscles of the digestive system
  • Food allergies
  • Increased immunity (MAST) cells
  • Dietary changes
  • Food intolerances
  • An underlying condition such as IBS

Common Symptoms

  • Feeling over full after a meal
  • Distention, stomach size increase
  • Water retention can also be linked to bloating
  • Lethargy or fatigue
  • Increased sensitivity and stomach pressure
  • Constant discomfort or nausea
  • Brain fog

Traditional methods to tackle bloating

To alleviate bloating, people have traditionally relied on natural remedies – such as herbal teas. According to preliminary research, different kinds of teas can help alleviate this distressing condition while also targeting specific types of digestive and stomach issues. 

It makes sense to select the right tea type that tackles
the cause of bloating relevant to you.

With that in mind, here are twelve teas that will make you feel less bloated and what areas they target. Including some that you might already have in your store cupboard.

And at the end of the list, I’ve also added an option that covers most bloating and digestive ailments in one potential solution.

Anyway, let’s get into the list of 12 types of tea to reduce bloating…

1. Ginger tea

I’m putting Ginger tea at the top of my list – because ginger just seems to be an all-around, major cure-all for numerous ailments.

Ginger has anti-inflammatory properties. It also contains gingerol, a drug that has been shown to help alleviate bloating. It also aids in the relief of nausea.

Ginger tea is a powerful digestive aid that could help to speed up stomach emptying, relieve digestive upset, and reduce intestinal cramping and other stomach pains, bloating, excess gas, and alleviate constipation.

According to the author and writer of “The Green Pharmacy Guide to Healing Foods.” James A, Duke:-

“Ginger is a particularly effective carminative, helping to alleviate gas, bloating, and cramps.”

James A, Duke – The Green Pharmacy Guide to Healing Foods

Benefits of ginger for bloating

Here’s a list of how the ginger ingredient in ginger tea provides benefits that fight against bloating.

  • Reduce inflammation
  • Reduces gas
  • Relieves constipation
  • Helps reduce nausea
  • Reduces cramps
  • Overall weight loss help
  • Helps with chronic indigestion

Options for Ginger tea on Amazon

lsit of benefits of ginger for bloating

2. Peppermint leaf tea

Peppermint (Mentha piperita) is well-known in herbal medicine for its ability to relieve digestive problems. It also introduces all kinds of ant-bacterial, microbial, and allergenic benefits.

As well as a good tea to reduce bloating – it also tastes cool and refreshing.

Plant compounds called polyphenols contained in peppermint can positively affect the production of mast cells, according to some studies.

Mast cells are generally good cells that provide immunity, particularly in the gut. But, producing too much can lead to bloating.

Peppermint has also been shown to relax the stomach in animals. So this may also help with the pain, bloating, and discomfort that comes with stomach issues.

Peppermint oil capsules can also help with stomach pain, bloating, and other digestive issues. It’s also recommended by some experts to treat IBS.

The research is based on peppermint as opposed to peppermint tea. But according to one report, a single tea bag contains six times the amount of peppermint oil as a serving of peppermint leaf capsules.

As a result, peppermint tea, therefore, has the potential to be very potent. Peppermint tea is available as a single ingredient or in tea blends formulated for stomach relief.

Benefits of mint for bloating

  • Relaxation effect on gastrointestinal tissue
  • Anti-oxidant to help detox the body
  • Anti-allergenic to combat allergies
  • Analgesic effects
  • Anti-microbial and Anti-bacterial for improved gut health
  • Reduces flatulence
  • Strong signs of benefits for IBS

Options for Peppermint Leaf tea on Amazon

list of benefits of mint for bloating

3. Lemon balm tea

Lemon balm (Melissa officinalis) tea has a lemony aroma and taste (of course), with traces of mint due to the plant’s mint family origin.

Based on its traditional use, lemon balm tea can relieve mild digestive issues such as bloating and gas, according to the European Medicines Agency.

Lemon balm tea can help to reduce abdominal pain, constipation, and other digestive problems. And those who have trialed this approach as part of a daily routine reported that it reduced and even prevented bloating.

However, the impact of lemon balm or its tea on major digestive problems in people has not been studied sufficiently. But enough that it makes my list.

Benefits of lemon balm for bloating

  • Relaxes gastrointestinal muscles
  • Anti-inflammatory
  • Anti-oxidant
  • Reduces wind
  • Improves overall gut health

Options for Lemon Balm tea on Amazon

list of benefits of lemon for bloating

An alternative and easy option based on this is simply the addition of lemon to tea.

Add a squeeze of lemon to each tea you take. Lemons also contain a high amount of citric acid, which can help increase urine production and relieve any extra water bloat.

Lemon zinger tea is one option too. You can also read more about the benefits of lemon tea at night.

4. Fennel seed tea

Fennel has been researched for a variety of health benefits. Many of which assist in gut health, digestion, and metabolism and helps alleviate bloating! And as you’re here to de-bloat …it’s relevant.

Fennel seeds, and fennel in general, aid in the reduction and removal of gas from the intestines, as well as increase the production of bile. It’s also recommended for treating IBS.

More bile means your body can more readily break down fats, especially dairy products, which are one of the leading causes of bloating.

If you can’t find fennel seed tea on the store shelf, you’re not alone. It is one of the rarer teas. But you can get it from Amazon though, or you can simply crush some fennel seeds and steep them in water.

Benefits of fennel seed for bloating

  • Helps relax gastrointestinal muscles
  • Reduces gas to relieve bloating
  • Helps increase bile production to improve digestion
  • Boosts metabolism
  • Reduces pain from stomach cramps
  • Helps detox the body
  • Helpful for IBS

Options for Fennel Seed tea on Amazon

list of benefits of fennel seed for bloating

5. Wormwood tea

Wormwood as a herb has long been used in traditional Chinese medicines and is still used as a herb within the Chinese tea culture.

I’ll say straight off the bat, that wormwood (Artemisia absinthium) is a fairly bitter-tasting tea made from a leafy green herb. It can be a rather acquired taste, but … simply add honey, and/or lemon juice, or some other ingredient of choice and it will help to mask it.

Wormwood is also used in digestive bitters because of its bitterness. Bitter herbs and spices are used to make suitable gut-related supplements designed to aid digestion.

1-gram capsules of dried wormwood has been shown to facilitate digestive activity and alleviate pain in the upper abdomen.

This herb stimulates the development of digestive juices, which can aid in proper digestion and reduce bloating.

According to studies, wormwood can also destroy parasites such as schistosomiasis, and lead to improved gut health.

Benefits of wormwood for bloating

  • Facilitates the digestive system
  • Kills parasites and improves gut health
  • Eases pain in the upper abdomen

Options for Wormwood tea on Amazon

list of benefits of wormwood for bloating

Note: Wormwood tea is effective. But keep in mind that wormwood tea and extracts contain thujone are therefore not FDA regulated. Thujone in high quantities is believed to excite the brain and block calming transmitters. There are legal limits on the amount of thujone allowed in products. Avoid wormwood if you’re pregnant, breastfeeding, or taking certain medications. Additionally, people with epilepsy and kidney problems shouldn’t take it.

6. Angelica root tea

The Angelica plant, which belongs to the celery family, is used to make angelica tea and historically used in traditional medicine to benefit a number of conditions. The bitter flavor of the herb is enhanced when steeped with lemon balm tea.

Angelica root can also alleviate constipation, which is a cause of bloating, increase urination, and can be used effectively for stomach upset.

It’s reported to have potential, although not scientifically proven effects for fluid retention, intestinal cramps, and excess gas.

Benefits of angelica for bloating

  • Improved digestion
  • Relieves excess gas
  • Increased urination
  • Alleviates constipation
  • Relieves stomach upset

Options for Angelica root tea on Amazon

list of benefits of angelica for bloating

Angelica root extract and other herbal digestive products are included in the product Iberogast (see below). The bitter components of the herb can stimulate digestive juices, resulting in better digestion. For safety purposes, I’d only be able to recommend using this product if you would like to include Angelica.

7. Chamomile tea

Somewhat better known for its sedative powers, but it can also help soothe a bloated stomach. Bloating, as well as other gut health problems, may be caused by inflammation in the intestinal wall. 

Some preliminary research suggests that chamomile extract can protect against diarrhea and stomach ulcers due to its anti-inflammatory properties.

It is used in alternative medicine therapy to help relax and remove tension from stomach muscles, particularly stomach conditions related to stress.

Among other things, the chamomile herb may help to relieve intestinal gas, upset stomach, diarrhea, as well as chronic heartburn, and nausea. It can also help to treat IBS.

Benefits of chamomile for bloating

  • Relaxes intestinal muscles
  • Relieves excess gas
  • Calms an upset stomach
  • Contains anti-inflammatory properties
  • Helpful for stress-related stomach upset and bloating
  • Also aids in treating IBS

Options for Chamomile tea on Amazon

list of benefits of chamomile for bloating

8. Dandelion root tea

Since dandelion tea is a natural diuretic, it will assist in the reduction of water weight by increasing urination. So I’ve added this to target those with water retention that is leading to bloating.

Obviously, frequent visits to the bathroom are not all that desirable. But, while taking dandelion tea, the few additional trips to the bathroom will help alleviate bloating.

So even though some recommend a cup per day for bloating, once it’s tackled that, then I’d say consider taking dandelion tea only when you feel the need.

For a long time though, dandelion has been used as an ingredient to treat inflammation, anxiety, and other issues as well.

Benefits of dandelion for bloating

  • Increased urination to relieve bloating from water retention
  • Anti-inflammatory
  • Helps relieve anxiety

You can make dandelion root tea yourself, just follow my simple instructions for delicious dandelion root tea. Or if you don’t have the time or cannot locate any, then consider purchasing dandelion root or dandelion tea online…

Options for Dandelion root tea on Amazon

list of benefits of dandelion for bloating

9. Gentian root tea

Gentiana root is a plant with yellow flowers and thick roots. The tea can taste sweet at first but turns to bitter notes after tasting. Some people like it with chamomile, or with added honey – but make sure it’s the right kind of honey! And chamomile tea.

Gentian root has traditionally been used in medicinal goods and herbal teas to help with bloating gas,

and other digestive problems. According to Healthline, there are a number of benefits, but it has to be said there have been insufficient lab studies regarding the exact effects for humans.

In addition, digestive bitters contain gentian root extract. Gentian contains bitter plant compounds, such as iridoids as well as an ingredient common in tea which is flavonoids.

These components help break down food by stimulating the release of digestive juices and bile, which in turn can relieve bloating.

Be wary though, gentian root can increase your appetite.

Benefits of gentian root for bloating

  • Helps relieve excess gas
  • Ingredients assist in food digestion
  • Helps upset stomach
  • Tackles nausea

Gentian root tea can be difficult to get in some places but is available online – see options below.

Options for Gentian root tea on Amazon

list of benefits of gentian root for bloating

10. Caraway seed tea

Among other ailments, IBS, bloating, and Gastro-Intestinal spasms are some of the digestive problems that caraway seeds and their oil can help tackle.

Caraway seeds are extremely strong. They have certain antimicrobial properties that can help the gut produce beneficial intestinal bacteria, functioning as a probiotic.

Benefits of caraway seed for bloating

  • Relieves gastro-Intestinal spasms
  • Anti-microbial
  • Probiotic benefits
  • Relieve constipation
  • Beneficial for IBS

Options for Caraway Seed tea on Amazon

list of benefits of caraway seed for bloating

11. Hibiscus tea

Hibiscus flowers contain flavonoids that affect aldosterone, a hormone secreted to regulate the balance of water and electrolyte in the body.

But hibiscus tea is a preventative measure for bloating. Drink hibiscus tea after eating meals containing high levels of grease or salt to help prevent the build-up and retention of water that can lead to bloating.

If reducing bloating is part of a weight loss regime, then hibiscus tea has been shown to improve BMI and to also help in reducing body weight, as well as reducing bad cholesterol.

Benefits of hibiscus for bloating

  • Prevents water retention via hormone balance
  • Aids in weight loss
  • Helps remove bad cholesterol

Options for Hibiscus tea on Amazon

list of benefits of hibiscus for bloating

12. Green tea

Green tea, aside from numerous other benefits, contains polyphenols. These are a compound found in all the main types of tea. Polyphenols are beneficial components that help to reduce IBS symptoms.

Green tea contains antioxidant and anti-inflammatory properties to help reduce bloating and detox. Caffeine in green tea is a diuretic that helps alleviate constipation. Green tea boosts metabolism and can act like a prebiotic. Catechins in green tea help soothe gastrointestinal tract muscles.

So green tea is a tea to reduce bloating. But green tea also has numerous other health benefits. Including increased fat burning. You can also read more about green tea here.

Also, check out the difference between green tea and herbal tea.

Benefits of green tea for bloating

  • Soothes gastrointestinal muscles
  • Boost metabolism
  • Acts as a prebiotic
  • Diuretic benefits
  • Anti-oxidant properties
  • Helpful for IBS

Options for Green tea on Amazon

list of benefits of green tea to reduce bloating

I’m not quite done yet, because as an extension of tea to reduce bloating, I’m adding a potential overall solution to the list. It’s a viable option – based on the research I’ve done.

A combined solution

You can always mix any of the above combinations to gain greater effects. But there are products available that can combine many of these effects into one powerful and easy-to-use remedy.

Iberogast® is a liquid supplement that targets overall gut health and digestion.

It includes nine different herbal extracts, it’s available in most countries and available online in stores like Amazon. It contains many of the above herbals tea remedies in its ingredients list – and other beneficial herbs too.

Here’s a helpful chart from Iberogast that outlines the benefits of each herb contained in their Gastro-Intestinal (GI) product…

iberagast table of features

Table Source

Some of the teas I’ve discussed are also mentioned by Dr. Sameer Islam in this video…

There are over-the-counter remedies too…

Over the counter remedies for bloating

Over-the-counter remedies are available for bloating. Iberogast is one, others include:

  • Simethicone
  • Alpha-galactosidase
  • Activated charcoal
  • Lactase supplements.

If symptoms persist or if more than just occasional or mild bloating is experienced, then consult your doctor for further advice.

Trying to reduce bloating as part of weight loss

If …as well as tackling any bloating, you’re also looking at teas for weight loss, then consider one of the following teas to try…

More tea help…

I’ve conducted a fair bit of research in order to bring you a balanced list of tea to reduce bloating. I hope one or more of these suits your particular needs.

If you want to understand more about tea, then be sure to check out my tea course to fast-track your tea skills and become a tea connoisseur!

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Here’s quick reference list of the teas I’ve covered here and their benefits to reduce bloating…

list of teas to reduce bloating and their benefits
Quick summary list of teas to reduce bloating and their benefits