No one enjoys bloating, but it happens to all too many of us. If you experience bloating occasionally, after a big meal or when you are off your normal routine - teas can be additive to any gut health routine. Here are some teas to keep in mind:

Herbal Teas to Ease Bloat:

Peppermint tea and bloating

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Peppermint also has high concentrations of plant nutrients called flavonoids which may reduce inflammation. Animal research suggests that peppermint can relax the gut which may reduce bloating and stomach pain. Similarly, both animal and test-tube research has found that peppermint may help prevent mast cell activity. Mast cell activation can promote bloating. Human research is needed to confirm these findings. However, peppermint tea has long been used to ease digestive issues - including bloat.

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Ginger tea and bloating

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Ginger has a long history of use as a digestive aid. Ginger may help enhance digestive transit time and reduce intestinal cramping and bloat. Human research has found that ginger likely reduces feelings of nausea, increases digestive transit time, and reduces cramping, bloating and gas. Since these studies did not directly investigate ginger tea, rather ginger extracts or capsules, research is needed to confirm that ginger tea has similar benefits.

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Fennel tea and bloating

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Fennel has a deep rooted history in being used for digestion. It may reduce constipation, stomach pain, gas - and last but not least, bloat. Animal studies have found that fennel extract may reduce the likelihood of stomach ulcers which increase the risk of bloat. A study found that 1 serving of a mixed herbal tea containing fennel increased bowel movements for those with chronic constipation, thereby reducing bloat. More human studies are needed to confirm this finding.

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‍Lemon balm tea and bloating

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In combination with 8 other herbs (bitter candytuft, angelica, chamomile, caraway, saint mary’s thistle, peppermint, greater celandine, liquorice), lemon balm has been shown to reduce digestive symptoms such as abdominal pain, inflammation and constipation. However, more human studies are needed to confirm lemon balms’ direct role in these benefits. Despite the lack of research, lemon balm has a rich history of usage for digestive issues, including bloat.

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Feel free to use these teas to help alleviate your symptoms. If you are dealing with bloat, reach out to your doctor for a holistic and well-rounded plan for healing!