Feeling bloated on a regular basis can interfere with daily activities and negatively affect your mood. Dee Marques recommends eight herbal teas to turn to beat the bloat and feel better fast.
Digestive disorders have been on the rise for quite a while. Indeed, it’s estimated that up to 15 per cent of the world’s population suffers from Irritable Bowel Syndrome (IBS), and there’s also a growing number of people affected by food intolerances and allergies. These conditions have many symptoms in common, and bloating is one of them.
Of course, a bloated stomach isn’t always a symptom of disease, but it’s still uncomfortable and can affect our mood and interfere with everyday activities. In fact, researchers have found that the quality of life in people with digestive conditions is similar to people with clinical depression.
There are different things that cause digestive discomfort, including:
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Functional problems, like constipation, indigestion, IBS or stomach ulcers.
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Harmful habits like eating too fast, not chewing food properly, smoking or excessive consumption of refined sugars (fizzy drinks, sweets, etc.).
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Hormonal fluctuation caused by menopause, pregnancy, PMS, or thyroid imbalances.
- Emotional distress, stress, depression or anxiety. Because the digestive system is controlled by the nervous system, any spike in stress or anxiety triggers the release of stress hormones. The gut-brain connection is now well documented. The digestive system is home to more than 100 million nerve endings, which is why some call the gut “our second brain” and is also why negative emotional states can trigger digestive complaints, including bloating.
If bloating and gas are caused by a functional problem, you’ll want to get help from a healthcare professional. Lifestyle changes can help if bloating is due to bad habits or to stress. In most cases, you’ll also benefit from a tried-and-tested way of relieving gas and bloating: herbal teas.
Nature's way: drinking herbal teas can relieve bloating and gas
Herbal teas have been used for centuries to boost digestive health and alleviate digestive complaints, and they’re a common remedy in traditional and alternative medicine. In this post we’ll look at the most gut-friendly herbal teas, which you can experiment with to find the best tea for bloating.
Best teas for bloating: 8 infusions to try
1. Ginger
Ginger contains enzymes that keep fluids and food moving along the digestive system. Studies show that it increases stomach emptying too. As someone who has struggled with bloating for years, I find myself reaching for fresh ginger root every time I feel the bloat. For me, ginger tea truly is the most effective tea for bloating as it always seems to sooth my swollen stomach. However, ginger may not suitable for people whose bloating is caused by stomach ulcers, so bear that in mind.
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2. Peppermint
Ranking high in the list of best teas for bloating is peppermint, one of the most widely available herbal teas. Peppermint has anti-spasmodic properties, so it’s useful to soothe bloating due to cramping. In fact, a 2011 study found certain compounds in this plant (such as menthol), which can generate a pain relief response in the gut and are useful for IBS-related bloating. However, peppermint isn’t recommended if you suffer from acid reflux or indigestion.3. Liquorice
Liquorice is used in traditional Chinese medicine as a remedy against stomach ulcers, gas and inflammation, and also to strengthen the digestive system. Furthermore, this root has a long history of health applications dating back to ancient Egypt.
“Ranking high in the list of best teas for bloating is peppermint. This herbal tea has anti-spasmodic properties, so it’s useful to soothe bloating due to cramping.”
Liquorice root is very high in flavonoids, which are known to have anti-inflammatory properties. It’s also rich in compounds known as triterpenes, which have been found to be anti-viral and can help if bloating is due to food poisoning. Futhermore, liquorice has a mild diuretic effect, which is beneficial if bloating is caused by water retention.
4. Chamomile
Next in this list of the best teas for bloating is chamomile, which is known for its medicinal value. Chamomile tea is safe for most digestive conditions and has an anti-inflammatory and anti-spasmodic effect, as it can lower stomach acidity.
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What’s more, chamomile is a natural sleep aid and several studies confirm its calming and de-stressing effect. And if you find chamomile a bit bland, you can mix it with other herbal teas known to help bring the bloat down, such as peppermint.
Chamomile tea is effective in beating the bloat shutterstock/Yakobchuk Viacheslav
5. Fennel
Fennel is one of those lesser-known herbal teas that can quickly become a favourite if you’re looking to beat the bloat. Thats' because fennel seeds have an anti-inflammatory effect due to their high anethole content. This compound is also found in anise and lab studies found it can block the body’s inflammatory response. Moreover, fennel is high in fiber, so it encourages bowel function and is a great choice if your digestion is sluggish.6. Turmeric
Turmeric has been used in Ayurvedic medicine to treat digestive complaints for thousands of years, and is another clear bloat-beater in my books. Turmeric root contains curcumin, which stimulates gallbladder function so that the stomach can break foods down.
“Herbal teas have been used for centuries to boost digestive health and alleviate digestive complaints.”
Lab studies found that curcumin actually likes to stay in the digestive system for up to 30 minutes, and other research shows that it has beneficial effects in people affected by colitis. You can drink it on its own or mix it with other warming spices, like cardamom, star anise, and cloves, to make your own version of masala chai tea.
7. Hibiscus
Beautiful hibiscus flowers aren’t just pretty. Hibiscus has a balancing effect on aldosterone, which is the hormone responsible for keeping the kidneys efficiently processing water and salts and for keeping electrolytes in check. It's definitely the best tea for bloating if you struggle with water retention! This flower is packed with Vitamin C and antioxidants that can strengthen the gut’s function, and studies confirm it can inhibit E.coli, a bacteria that causes gas and bloating.
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8. Lemon balm
Like liquorice, lemon balm is high in triterpenes and has a refreshing flavour. The European Medicine Agency has confirmed its value helping relieve gas, bloating and slow digestions. In traditional Iranian medicine, lemon balm is considered the best tea for bloating due to its high anti-oxidant content, which can reinforce digestive health.
The best teas for bloating: courtesy of nature
Nature really is your best ally when it comes to beating bloating and gas. The herbal teas and infusions listed here can help soothe the digestive system and strengthen its function so that you’re less prone to episodes of bloating, especially if you commit to a healthy diet and develop positive lifestyle habits. So, what’s the best tea for bloating in your experience? We would love to know what works for you in the comments below! •
Main image: shutterstock/Alex Yuzhakov
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Written by Dee Marques
A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.
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