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6 Potent Drinks to Reduce Bloating: A Nutritionists Guide

Updated | May, 2023

Having worked as a personal nutrition consultant, I have observed a frequent complaint among my clients – bloating. This common digestive issue is characterized by an uncomfortable feeling of fullness in your abdomen. It is often a result of gas or fluid accumulation in the digestive system, which can make your stomach appear larger than normal.

people drinking healthy beverages

Given the prevalence of this discomforting condition, there’s a growing interest in natural remedies and dietary changes that can help alleviate it. Among these remedies are certain beverages known for their digestion-friendly properties. Consuming these drinks can soothe your digestive system, facilitate smoother digestion, and ultimately, help you reduce bloating more effectively. In the following sections, we’ll delve into six such beverages, exploring the science behind their anti-bloating properties and how you can incorporate them into your routine for optimal gut health.

1) Peppermint Tea

Peppermint tea is more than just a refreshing beverage; it’s a powerful aid for digestive health. The natural compounds in peppermint, especially menthol, work as antispasmodic agents, relaxing the muscles in the gastrointestinal tract. By doing so, they allow for easier passage of food and gas, reducing discomfort and bloating.

The efficacy of peppermint in combating digestive issues is well-documented in scientific literature. For example, a study published in the “Journal of Clinical Gastroenterology” reported that peppermint oil significantly improved symptoms of Irritable Bowel Syndrome (IBS), including bloating.

How to use: Preparing peppermint tea is a cinch. Simply steep fresh or dried peppermint leaves in boiling water for about 5-10 minutes, strain, and savor either hot or cold. I usually recommend clients drink a cup after meals when digestion is at its peak, and the risk of bloating can be higher. However, remember that peppermint tea, while generally safe, can cause heartburn or allergic reactions in some individuals. It’s always wise to start with a smaller quantity to assess your body’s tolerance.

2) Ginger Tea

Ginger, a fiery root praised for centuries in many cultures for its medicinal properties, also doubles as a potent remedy for bloating. This is due to compounds like gingerols and shogaols. When consumed, these compounds can aid digestion and reduce inflammation in the gut, helping to alleviate bloating and other discomforts associated with poor digestion.

Scientifically, numerous studies back the anti-bloating claims associated with ginger. For example, a study in the “World Journal of Gastroenterology” showed ginger accelerated gastric emptying, which is the process of moving food from the stomach into the small intestine. By speeding up this process, ginger can help prevent bloating that often occurs when food lingers in the stomach for too long.

How to use: To reap the benefits of ginger, you can make a simple homemade ginger tea. Begin by boiling a cup of water. Then, add a small, thinly sliced piece of fresh ginger to the water and let it simmer for about 10 minutes. After simmering, strain the tea into a mug, and it’s ready to drink. If the taste is too strong, feel free to add a little honey or lemon for flavor. For optimal results, consider having a cup of ginger tea after your meals to aid digestion and prevent bloating.

3) Chamomile Tea

Chamomile tea, renowned for its calming properties, is another excellent beverage to combat bloating. Made from the delicate flowers of the chamomile plant, this tea is packed with several compounds that can help soothe your digestive system. One of these compounds, bisabolol, has anti-inflammatory and antispasmodic effects that can help relax the muscles in your gut, potentially reducing spasms and the bloating they can cause.

The role of chamomile in reducing digestive issues has been highlighted in various scientific studies. A study published in the “Molecular Medicine Reports” indicated that the consumption of chamomile tea could potentially reduce the inflammation associated with gastrointestinal disorders. Although more research is needed, these findings are promising for those seeking a natural remedy to combat bloating and enhance digestive health.

How to use: To make chamomile tea, steep a chamomile tea bag or flowers in hot water for about 5-10 minutes, then remove the tea bag or strain the tea to remove the flowers. Chamomile tea has a mild and slightly sweet flavor, which makes it a pleasant drink for any time of the day. However, considering its calming properties, it may be particularly beneficial before bedtime. Not only can it help reduce night-time bloating, but it can also promote better sleep.

4) Lemon Water

When life gives you lemons, make lemon water – a simple and effective remedy for bloating. The citric acid found in lemon stimulates the production of hydrochloric acid, a substance that helps break down the food we eat. By improving digestion, lemon water can help prevent bloating and gas.

The benefits of lemon water go beyond anecdotal evidence. A study published in the “Journal of Clinical Biochemistry and Nutrition” found that polyphenols (plant compounds with antioxidant properties) found in lemons contributed to reducing weight gain and body fat accumulation, which indirectly could help with bloating and discomfort.

How to use: The preparation of lemon water is as straightforward as it sounds. Squeeze half a lemon into a glass of warm water, stir, and it’s ready to enjoy. For best results, drink lemon water first thing in the morning. This practice kick-starts your digestive system, prepares it for the upcoming meals, and as a bonus, offers a dose of vitamin C. If you find the taste too tart, feel free to add a teaspoon of honey or a pinch of salt to make it more palatable. Remember to drink it through a straw to protect your teeth’s enamel from the lemon’s acidity.

5) Green Tea

Green tea, a staple in many Asian cultures, is revered for its multitude of health benefits, one of which is improving digestion and reducing bloating. This antioxidant-rich tea contains catechins, a type of natural phenol and antioxidant that can help your body break down foods more efficiently, reducing the likelihood of bloating.

The effect of green tea on digestion has been studied widely. One study in the “Journal of Nutritional Biochemistry” found that the catechins in green tea could regulate the function of the intestinal tract, enhancing the digestion and absorption of nutrients.

How to use: To brew green tea, steep a green tea bag or leaves in hot water for about 3-4 minutes, then remove the tea bag or strain the leaves. To reap the benefits, aim for a cup of green tea after your meals. Its mild flavor and soothing nature make it a pleasant after-meal ritual, and its potential to enhance digestion could make it a great addition to your dietary routine.

6) Fennel Seed Water

Fennel seeds, a common ingredient in Mediterranean cuisine, may also serve as a potent drink to alleviate bloating. These small seeds are packed with compounds like anethole, fenchone, and estragole, which have antispasmodic and anti-inflammatory properties. These compounds can help relax the intestinal muscle, reducing bloating and cramping.

Fennel seeds’ effectiveness in combating digestive discomfort is well documented. For instance, a study in the “Alternative Therapies in Health and Medicine” found that fennel seed oil could reduce the symptoms of IBS, including bloating.

How to use: To make fennel seed water, steep one teaspoon of fennel seeds in a cup of boiling water for about 10 minutes, strain, and your drink is ready. For optimal results, consider drinking this aromatic beverage after meals. Its unique anise-like flavor may take some getting used to, but its potential benefits for bloating could make it a valuable addition to your daily routine.

Final Thoughts

To bring the discussion full circle, I’d like to share a story of one of my clients, Sarah. She was a busy executive who often experienced severe bloating, which interfered with her work. After incorporating these drinks into her diet, especially the fennel seed water and lemon water, she reported a significant reduction in her bloating symptoms. Remember, every person’s body responds differently, so feel free to experiment with these drinks and observe which ones work best for you.

Through this guide, I hope you have gained insight into how certain drinks can influence your digestive health. May this knowledge empower you to manage bloating more effectively and live a healthier, more comfortable life.


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