Nutrition

11 Drinks to Help Reduce Bloating

✅ Evidence Based Article

No matter how healthy you eat, stomach bloating can still bother you once in a while.

Although there are some medications to help you ease or prevent bloating, it’s always best to deal with it in an all-natural way. Sure, it’s important to find out the reason for your bloating, especially if you experience it frequently.

The next time you have bloating, fight it with one of these amazingly tasty and healthy drinks:

1.Peppermint tea

If you’ve used to start your day off with a cup of coffee and then you feel bloated during the day, get into a habit of drinking peppermint tea in the morning.

Unlike coffee that has high acidity and irritates the stomach lining, resulting in swelling, peppermint tea helps to relieve bloating caused by irritable bowel syndrome or any other digestive issues. This herbal tea also helps to treat chronic inflammation in the body.

Besides having a fantastic menthol flavor, peppermint tea aids in soothing stomach discomfort triggered by nausea and bloating. A research conducted by the USDA Human Nutrition Research Center on Aging at Tufts University revealed that peppermint tea has antispasmodic abilities that help to reduce intestinal gas and bloating.

Apart from antispasmodic abilities, this herbal tea is known for its powerful analgesic properties, which help to relieve the pain related to cramps and bloating. Whether hot or iced, peppermint tea makes an excellent morning drink.

2.Coconut water

If you’re lucky to live in the area where you can get organic coconut water, feel free to enjoy it while dealing with bloating. Due to its high potassium content – even higher than in bananas – coconut water aids in controlling the levels of electrolytes in the body, keeping fluid levels regular and preventing dehydration. Dehydration is one of the major triggers of bloating. While coconut water can’t replace water itself, having a glass instead of black tea or coffee can significantly reduce the likelihood of bloating.

A cup of coconut water supplies your body with 600 mg of potassium and helps you meet your daily fluid needs. Coconut water is often recommended to drink during exercise to prevent dehydration.

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3.Chamomile tea

Chamomile tea is probably the most effective drink that helps to reduce nighttime bloating, which is usually caused by overeating or mild digestive issues.

Chamomile tea has a variety of astonishing health benefits. It provides the natural calming properties, reduces water retention, fights chronic inflammation, promotes sleep, regulates mood swings, and improves overall wellbeing.

Scientists Saunjoo L Yoon and Oliver Grundmann from the University of Florida showed in their study on irritable bowel syndrome that chamomile tea contains compounds, including quercetin, apigenin, luteolin, and patuletin, that help to relax the stomach and intestinal muscles.

Moreover, researchers stated that this herbal tea might aid in relieving the detrimental effects of lactose that trigger bloating.

Since chamomile tea helps to promote relaxation and better sleep, as it helps to enhance GABA receptors in the nervous system, it offers stomach comfort and wards off bloating.

4.Ginger tea

Made from the ginger plant’s rhizome, ginger tea has a spicy flavor that is invigorating, calming, and refreshing at the same time. Ginger tea has long been used as an effective natural remedy for stomach upset and nausea. Freshly brewed ginger tea might aid in relieving bloating due to its gastric and diuretic properties.

A research published in the World Journal of Gastroenterology showed the effects ginger has on the digestive tract and indigestion. A group of scientists concluded that ginger tea improves the digestive system and makes it empty more efficiently and quickly, relieving the symptoms of stomach bloating.

The major bioactive components of ginger tea, such as shogaol and gingerol, contain the increased levels of potent antioxidants, which help to fight chronic inflammation linked to numerous illnesses and disorders happening in the digestive tract.

5.Unsweetened green tea

If you can’t drink or don’t like coffee but still crave caffeine, opt for unsweetened green tea. Whether hot or iced, unsweetened green tea is one of the best drinks for your gastrointestinal system.

Thanks to its powerful anti-inflammatory properties and the high content of antioxidants and catechins, green tea promotes digestion and ease the symptoms of any digestive woes, including bloating.

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The catechins in green tea aid in relieving the muscles in the gastrointestinal tract and removing the gas buildup in the intestines. Therefore, drinking unsweetened green tea regularly helps to prevent bloating.

Moreover, green tea improves the major processes of the digestive system for more effective nutrient absorption. If you’re going to drink iced tea though, avoid the straw as it traps excess air when drinking, which can worsen the symptoms of bloating.

6.Dandelion tea

Made from either the petals, leaves, or roots of dandelions, dandelion tea is an excellent remedy for reducing bloating. Even though this herbal tea has its specific taste, the health benefits of it are impressive.

When it comes to chronic bloating, it’s recommended to drink dandelion tea made from the roots. This tea boasts diuretic properties and helps the body to flush out harmful toxins. When consumed regularly, dandelion tea can aid in treating and preventing bloating triggered by excess gas.

7.Fennel tea

Made from the parts of Foeniculum vulgare or the fennel plant, fennel tea is another remedy to consider.

The flavor of this tea is similar to the one of licorice root and it might be hard to perceive the taste, but again, fennel tea has incredible health benefits. First of all, it’s over-brimming with powerful antioxidants that alleviate numerous diseases and disorders.

A research published in the Journal of Food Biochemistry revealed that fennel offers potent anti-inflammatory abilities that help to ease digestive issues including excess gas and bloating.

Fennel contains the volatile oils that have been used for centuries to cure digestive woes. The Herb Society of America claims that fennel oil and seeds are approved by the German Commission E as a natural remedy for indigestion, bloating, and short-term flatulence.

8.Hibiscus tea

Infuse the petals of the hibiscus plant in a cup of hot water and let it brew for 5 minutes. Hibiscus tea doesn’t contain caffeine and it has a fantastic flavor that resembles a taste of cranberries.

The tea is sweet and tart at the same time. It helps to ease stomach pain, discomfort, and bloating triggered by gas.

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Hibiscus tea affects hormones and reduces water retention, and therefore prevents bloating. The tea is rich in flavonoids that aid in modulating aldosterone, which is an important hormone that plays a critical role in controlling electrolyte levels and your water intake.

9.Lemon tea

Lemon water has a lot of health benefits and it can help to eliminate bloating, however, a cup of hot lemon tea might be more effective.

Just add a slice of fresh lemon to hot water and let it stand for 10 minutes. Lemon is an excellent source of the rind oil – d-limonene, which is a potent compound renowned for its anti-inflammatory abilities.

Lemon tea helps to ease an upset stomach and discomfort and pain related to it. Lemon tea is also a good diuretic that helps to improve the digestive system and reduce bloating. If you don’t feel like drinking lemon tea, consider trying lemon balm tea. This tea has similar benefits, including fighting bloating.

10.Cucumber water

If you’re not a tea drinker or you have no anti-bloating tea handy, have a glass of filtered water with a few slices of fresh cucumber. It’ll keep you hydrated, speed up your metabolism, and help your body to de-bloat.

Not to mention that cucumber water strengthens the immune system and reduce the risk of developing a host of diseases and conditions.

11.Watermelon smoothie

The last but not the least drink that can help you reduce bloating is watermelon smoothie. It’s refreshing, delicious, and truly healing. Watermelon boasts a rich potassium content and it helps to hydrate the body.

If you experience mild bloating, having watermelon smoothie can instantly handle the problem.

Bottomline

Of course, these drinks aren’t medications so some of them can work for you, while others can bring zero results.

Make sure you consult your doctor and try adding at least one drink on this list each day, if you regularly suffer from bloating.

You can play with ingredients to make your drink taste better. For example, you can add some lime or lemon to tea. Avoid adding sugar, though.

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