Bloating, that gassy, over-full feeling in your abdomen is one of those things that most people experience, but nobody really likes to talk about. And yet, it is a fact of life.
Bloating can be caused by a number of factors: gas build-up in your gut, food intolerances, constipation, ulcers, or infections. If you find that you are constantly bloated and/or the bloating is accompanied by pain, go to your doctor to make sure that you don’t need more serious medical intervention. A cup of tea will not solve your bloating problems if you have an ulcer.
That being said, I’ve found that certain teas can be very helpful in treating every-day bloating- the type you get from eating too much cabbage, or unwisely scarfing down a whole pizza on a Saturday night.
These are some of the teas:
Peppermint has long been used to soothe digestive issues. One of the main components in peppermint is menthol. This is what gives peppermint tea its sharp-sweet cool taste. Studies in animals have shown that peppermint oil, which is high in menthol, relaxes the gastrointestinal tract, which could help with bloating.
Likewise, the same review of studies on peppermint tea notes that clinical studies have shown that peppermint tea could be helpful in relieving symptoms of IBS, among them bloating.
There are some great peppermint teas out there. Harney and Sons makes an excellent peppermint tea, as do the Art of Tea and Buddha Teas. In addition, Traditional Medicinals makes a senna-peppermint Smooth Move blend specifically meant to help with constipation.
Like peppermint, ginger has been used to relieve stomach issues since ancient times. Modern studies have found that ginger has strong anti-inflammatory properties. In addition, gingerol, one of ginger’s main components, has been found to reduce bloating and nausea, and hastens the stomach emptying.
Below are some of my favorite ginger teas and blends:
- Buddha Tea Ginger Root Tea: This tea is just straight up organic ginger and nothing else. It settles stomachs and eases discomfort- just don’t drink too much at once, or the acidity of the ginger can become an irritant.
- Traditional Medicinals Organic Ginger & Chamomile Herbal Tea: Built to relieve occasional indigestion, this tea is mildly spicy with floral tones. It’s strong enough to make an impact, but light enough to remain soothing.
- Art of Tea Bright Eyed (Turmeric Ginger Tea): Cinnamon, turmeric, and ginger lend this blend a warm and spicy flavor. It is healthful and nourishing, and just what I need when my stomach is out of sorts.
- Bigelow Benefits Ginger & Peach Herbal Tea: This tea combines the most stomach-friendly ingredients such as licorice root, marshmallow and ginger to create a soothing, and impactful tea.
We’ve already discussed the benefits of chamomile tea in the context of congestion and insomnia, but it turns out that this mild, herby tea has numerous benefits.
Some studies have shown that an herbal supplement which includes chamomile as well as other herbs and ingredients can be effective in relieving gastrointestinal discomfort. There is also some older evidence that chamomile may help prevent ulcers.
Obviously, there is more research that needs to be done specifically on chamomile, however, it is still a good choice when dealing with bloating. It is warming, soothing, and comforting.
Chamomile is delicious on its own. It has a very mild sweetness to it that goes well with honey. Some great plain chamomile teas are Yogi Comforting Chamomile and The Tea Company’s Loose Leaf Organic Chamomile Tea.
The Art of Tea makes a ginseng, ginger and chamomile blend that is healthful and soothing. In addition, Buddha Tea’s Calm Buddha blends chamomile, passion fruit flower, and lavender into a sweet, flowery tea.
Fennel tea is made from the seeds of the fennel plant (Foeniculum vulgare). It has been used to treat indigestion for centuries. Modern scientific studies show that fennel can be used to treat constipation, which may be a factor in bloat. And an older study in rats shows that fennel can help prevent ulcers.
Fennel has an anise-like, licorice flavor that can be quite divisive. I, personally, do not love the taste of fennel, but I do know many people who seem to like it very much.
Here are some fennel teas and blends that people seem to like:
- Traditional Medicinals Organic Fennel Tea: Made with organic fennel seeds sourced from Bulgaria, this tea is sweet and licorice-flavored.
- Buddha Teas Digestive Nirvana Blend: Warm and spicy, this blend is made up of ginger, licorice root, fennel seeds, and other herbs for a stomach soothing drink
- Gaia Gas and Bloating Tea: Designed specifically with relieving gas and bloating in mind, this tea features fennel, licorice, chamomile, and peppermint.
- Art of Tea Cleanse Tea: This blend is based on green tea, but also includes senna, fennel, and ginger among other ingredients.
Other helpful teas
- Hibiscus tea: Hibiscus helps regulate a hormone called aldosterone which controls electrolytes and water retention, both issues related to bloat.
- Green tea: High in catechins, green tea may play a role in preventing gastrointestinal disorders.
- Caraway seed tea: Caraway seems to help relieve the symptoms of IBS and other conditions related to bloat.
What should I look for in a tea for bloating?
There are a wide variety of teas that can help when you are feeling bloated and uncomfortable. Choose a tea that you like to drink, whether it is fennel flavored, ginger flavored, or a blend.
As usual, if you find that you are feeling bloated more than usual, or if you are in pain, please go see a doctor to check out what is going on in your gut.